Organising resistance training at the gym

[1SillySossij]

I have been going to local pure gym for about a year maybe once or twice a week. After a quick warm I generally just wander round and hop on whatever machine is free or takes my fancy.
I would like now to be more organised and go at least 3 or 4 times a week. I understand the main things are shoulders, chest arms, back, core, and legs. I keep hearing guy talk about 'leg day' for example. Is there is an optimal way to group body areas?

I would suggest you follow a structured program rather than doing it yourself. I know of a few reputable online programs but they're not free. Many people rate Caroline Girvan but I don't know her program enough to judge.

I agree with @safetyzone There are several online programmes or fitness experts I'd recommend:

MegSquats Stronger by the Day (a free week, then I think it's $USD90 per year - very good value. But no individual coaching. I use the programming when I'm away from home and my home gym personal trainer.

Rachel Henley HenleyFitness - a free programme, but also an online coaching programme. Have a look at her content on Instagram. A friend of mine uses her programming & loves it. Warning: she swears a lot & the innuendo is of f the charts, but her advice is absolutely sound. Her personal form as a weightlifter is v good.

I also love Shiv Wilson on Instagram "Wilsoncoaching" - excellent content, and she runs an online coaching programme.

The online coaching which includes individual check ins & form checks is probably more expensive than SBTD, but might help you start out.

OTOH, PureGym often does deals on PT sessions - could you get a series of sessions to establish & learn about a good training programme?

The main thing for any resistance training programme is progressive overload - you train your muscles by adding something - more weight, more reps, more time under tension, greater range of motion, and so on.

I totally agree get a programme rather than try and do it yourself. Else you'll get sucked into the vortex of online noise about all the splits/days etc from people who don't know very much.

I do "leg day" then "pull" which is back, from neck down, biceps, then " push" chest press, shoulder press, triceps " I then do a day with my PT where we concentrate on one of the 3 on rotation.

Pure gym should have some PTs get one to write you out a plan and get a book to record it. I was doing 4kg shoulder presses 6 months ago, I'm now at 10kg! Still too much fat over the top to see it 😂

I agree with pp - get a programme. It is easier for plan if you are having some PT but if you are starting from scratch you need the structure. Everyone will disgaree and it gets very confusing 😂

I'd perhaps start a new thread asking specifically for recommendations for a gym programme like SBTD (for example, it is often recommended here), or search previous threads on that.

💯

Also, if you find a pattern of training say 3 days a week, stick to that for about 12 weeks. Change the weights you use - maybe each week - but hang on for 3 months. Then maybe change the pattern.

That way you’re giving your body consistent training for 12 weeks, then you’re challenging your body with a new pattern. It’s finding a balance between the challenge - progressive overload and switching workout details - and consistency. But consistency is key.

You’ll find keeping a record of what you do each workout and recording the RPE - perceived effort - out of 10 will help. Progress can be slow but if you keep a record, you’ll see the progress eventually.

Another one saying book some sessions with a PT.

I did that when I started at my gym, we discussed what I wanted to achieve & she came up with a set of 6 different cardio & strength workouts for me which I rotate through, upping the weights as I feel ready. It’s enormously helpful & also means I just get there & get on with it instead of wondering what to do today.

I've had a couple of PT sessions. He asked me what I wanted to achieve, showed me how to use the machines and lift properly, and then gave me a personalised routine. I have a routine for upper body and lower body which I do on alternate days.

If you want somewhere to start just feed some info into chat gpt. Sex/Age/Experience. Tell it what type of split you want such as Push/Pull/Legs or Upper/Lower or Full Body. Tell it how many days per week.

I would put money on it that what it spits out is 90% of what you will get from a PT instructor. Lets face it, you are not reinventing the wheel. Good PT instructors value isnt just in the exercise plan they give you.

Download a few aps which demonstrate the lifts, pay at the gym to be show any machines you dont understand. Keep a log and use progression as you goal either reps or weight.