Joining a Gym

[johndoch]

Hey people I am joining my local gym tonight. I’ve never been a member of any gym before although I used to train with weights in a mates garage years back. The gym itself has loads of machines and some freeweights. But my question is what would be a good workout to compliment my MA training as my fitness has dropped over the last few months due to lack of consistent training. Any advice would be welcome.

Cheers
:)

[YODA]

Hi

Squats
Bent leg deadlifts
Flat bench press
Chins
Shoulder press

3x10 each - go easy :D

Twice per week

*Note: the elite athletes training requirements differ only by intensity - not by design.

[johndoch]

Cheers Yoda

What about Jogging/cycling/rowing machines is this a good way to warm up.:confused:

BTW whats a "bent leg deadlift", is it a freeweight deadlift and keeping your knees bent ie not locking the joint??

[YODA]

Originally posted by johndoch
Cheers Yoda

What about Jogging/cycling/rowing machines is this a good way to warm up.:confused:

Yes - not more than 10min though. If you want to do more do it after your weights.

BTW whats a "bent leg deadlift", is it a freeweight deadlift and keeping your knees bent ie not locking the joint??

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

[DarkKnight1967]

The only thing I would add to Yoda's workout is maybe some curls for your biceps & forearms and skullcrushers for your triceps. Then you have (pretty much) a full body workout.

[johndoch]

cheers guys,

Went to gym last night for the first time ever. It was a good workout although I kept the weights relatively light to complete the sets of 3x10. I noticed a lot of guys there were doin sets of 3-5 reps with a lot more weight than me. Whats the major difference between the two in terms of the effect on any MA training as I want any weight training to compliment my MA not hinder it.

[Knight_Errant]

As far as I'm aware:
fewer reps, more weight=strength
more reps, less weight= muscular endurance.
ME is good, but for MA, you really need STRENGTH.
However, if you're only just starting, you want to be doing some with light weights as the risk of injurty is smaller.

[YODA]

Originally posted by DarkKnight1967
The only thing I would add to Yoda's workout is maybe some curls for your biceps & forearms and skullcrushers for your triceps. Then you have (pretty much) a full body workout.


If you really really MUST then I suppose so.

As far as I'm concerned chins (palms towards you) and bench / shoulder press will hit the bis and tris well enough.

[Joe karate]

I agree with Yoda but sometimes i like to work bicep and tricep to change it up. But your better off working real hard on the BIG exercices.

IMHO: skull crushers are bad for the elbow so i don't do them, they hurt mine after a while. Maybe i don't do them right.