Gym - Finally

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Well, somehow a three-week trip with a group was somehow able to make me 100% sure that I would start going to the gym to lift weights. I don't know how it accomplished that exactly, but it did. And it only took a few months for me to get to that stage (eye roll), but now there are no doubts. I don't even care that I don't have my driver's license yet or that school is about to start. It's even better that school is, because I've been on vacation for over half of the summer without the ability to go to gyms (out of country). I'm hopefully going to get a membership for 6 months at the local Rec Center. The only problem now is that I don't have much experience in this area as to how to set up a routine.I want to be lean, not really bulky or anything like that, more of what could be called an "athletic" look, I guess. I won't be able to have a spotter, at least not for a couple months, so any lifts that would require one I probably won't be able to do, at least not for now. So I'd at least like suggestions on what a weekly routine should be for probably four days a week or whatever the experts here would suggest. Not like what lifts I should do, but what I'd want to do to prevent hurting myself from over-training certain muscles. Also, I was wondering about warm-up and cool downs. Would jogging on a treadmill for 5 minutes as a warm-up and walking on a treadmill for 5 minutes for cool down work? Or should I do something different?Thanks for any suggestions.

First of all, don't worry about "being bulky". It takes years and years to reach that size, grow to the size you like, and stop once you get there.To have a good routine you need to encompass the major lifts; bench press, deadlift and the squat. So a good start to a routine is doing one of each per day, and supporting exercises to follow. So far your routine looks like this;Stretch for 5-10min. Do all your muscles, not just the ones you plan on working that day.5 min warm up.Monday: Legs - Quad dominant.Squat(Quad Exercise)(Optional second quad exercise)(Calf Exercise)(Abs Exercise)Tuesday: Back & Biceps.(Lat exercise)(Row-type exercise)(Trap exercise)(Bicep exercise)Wednesday: RestThursday: Chest, shoulders & TricepsBench Press(Other chest exercise)(Shoulder exercise)(Second shoulder exercise)(Tricep exercise)Friday: Legs - Hamstring dominant.Deadlift(Hamstring exercise)(Optional second hamstring exercise)(Calf exercise)(Abs exercise)5 min cool down.Stretch again.Other random advice;Perfect your deadlift and squat forms before going heavy.Eat plenty of food.Work hard, and challenge yourself.Swap up each of the excercises in the brackets up with a different one each week. You can also try variations on the major lifts too. Like incline, decline or wide grip bench press.Get plenty of rest.Drink lots of water.Eat! If you're not growing it's because you're not eating enough!If you can get a buddy to join you do it - this is by far the most important, I cannot stress how much motivational support a partner can give you.Otherwise, good luck, and don't give up.

First, when you say, "stop once you get there," I assume you mean to stop adding extra weight over time? Also, about how light should I start out with the lifts that require form in order to prevent injury? So were my ideas of a warmup and cooldown alright? Or should I do something else for them? Thanks for the help.

Your warm up is fine. The point is to get your heart rate up, but not to tire yourself.By stopping there I mean basically switching up your routine to a higher rep, less weight one, with more cardio involved. You've reached your desired size, now you're just wanting to minimise body fat.As for preventing injury do a little research on squat and deadlift form and technique. These are the only two exercises that are likely to cause major injury if done incorrectly. Other exercises can cause severe injuries too, but not with the weights your lifting. Ask one of the trainers at the gym for a little help with your technique, and do only light weights, or just the bar till you're certain you've got it mastered. Then slowly work your way up.Things to look out for are keeping a straight back, especially with deadlift, and making sure your heels don't come off the floor. This means you weight is shifting forward and placing huge stress on your knees.

I think I might also get an appointment with a trainer just to help get me started and have someone there that can help me, since it's only $29 since I'm a resident. They could probably help me with my form when I start.

Well, instead of having to pay $216 dollars for a year membership, somehow we only had to pay 66. I think it may have to do with me having been a member 6+ years ago and some discount thing we somehow got. I'm going to get either one one-hour session with a personal trainer to get started out or three one-hour sessions so that I can be shown all the weights in the gym and maybe get some more help with setting up a routine. I'll also probably show the trainer your routine suggestion, kmrobins. One of the trainers should call our house some time and we'll figure out what I'm going to do.

The trainer there finally called me back (eyeroll) and since the whole Rec Center is undergoing modification or something like that (Idk what it was exactly) next week, the appointment isn't until Tuesday (4th I think). She said I'll probably start with the circuit weights and then after a few weeks or so, get another meeting thing with her and talk about going onto free weights.

Had the introduction thing today, so I'll be starting Thursday. I might post my results every month or so, maybe. Yay redundancy.

Yesterday was the first day and I've been feeling a little sore. Although something that's weird is I kindof feel like a slight sickness; it's hard to explain. Not like feeling bad, but Idk. Just wondering if this is normal.

Slight sickness directly after or during a workout is fine, the next day isn't. I'd say your illness is completely unrelated to your workout.

Didn't happen today though, so it's probably just a one-time thing. Might have had to do with having my nose slightly stuffed up the whole week. Dunno.I don't know if it's just me, but I don't particularly like the bicep and tricep machines, which is why I'm going to at least use the assisted dip machine instead.

I'm not sure where I can fit my workout in, especially a good one. Bed is at 10W=Wake upMonday - School: W - 3; Ultimate Frisbee: 3 - 5; Karate: 7 - 9Tuesday - School: W - 3; Ultimate Frisbee: 3 - 5Wednesday - School: W - 3; Karate: 7 - 9Thursday - School: W - 3; Ultimate Frisbee: 3 - 5Friday - School: W - 2:20; Sometimes leave for hunting laterSaturday - Hunting usuallySunday - Hunting usuallyAny ideas on what I should do? Remember, I have to do homework and eat, too, as long as have some free time for stuff like Halo 3. Although, on Wednesdays and Thursdays I have 1:50 to do some of my homework. Also, don't know how much this matters, but it's mainly my upper body that needs the workout. The only option I see is doing it on Wednesdays and Fridays, with Friday being a better day, unless I have to leave right after school.

I see plenty of places for workout time:
Monday - anywhere from 5-7
Tuesday - anytime after 5
Wednesday - anytime from 3-7
Thursday - anytime after 5
Friday - anytime after 2:20 when yuo're not hunting.
Saturday - you acn't be hunting all day, so work out
Sunday - same as Saturday

Monday: 5-7, I kindof need to eat and do homework.Tuesday: Need to eat at 6, so I wouldn't be able to do even 40 minutes, most likely.Thursday: Same as TuesdaySaturday: I'm in the middle of nowhere with no access to a gym or anything of the sort, so ya. And yes, I can be hunting all day.Sunday: Same as above.

Well since there's absolutely no room for any work-out in your very busy schedule, it looks like you can't work out. Ever.

Make room, we're all busy too, but there's always time. Get up earlier in the morning and workout before school if you must, and stop making excuses, you're only cheating yourself.