Explain sets and resting in between

[FootSoreandFamcyFree]

So I am new to the gym. I had an induction session where I was told to do 30 minutes of cardio then use the weights machines. There are about 6 machines, each works different muscles. I was told to do 3 sets of around 12 reps resting in between each set. If each machine works different muscle groups is it ok to move from one to the next doing one set on each without resting. Or do I really have to sit there for 2 minutes between each set and do one machine at a time?
TIA as I say I am completely new to all this but want to build some muscle to help with weight loss.

Firstly, I would do cardio after strength training because you need the energy to work hard at lifting etc.. Machine's are a good place to start because you don't have to worry about injury and form too much. It is best to do as suggested perhaps 12 reps X3, with rests. The last few reps should be quite difficult, so choose a weight level to fit that goal. Good luck!

I was told to do cardio first but didn’t ask why. I kind of assumed it was a warm up and also gets heart rate up for the rest of the work out.

The purpose of the rest is to allow your muscles to recover - so you can put as much power in to your second set as your first.

Yes absolutely, if each exercise is a different muscle group, you can do one after the other with a short or no rest - Google supersets, it's a specific technique to get maximum value from limited time.

If you're going heavy though - you want to be pushing so much you can't go onto the next thing immediately! So it depends on your objective. A mix is good - some supersets, some heavy sets...

I do lots of supersets so it can be done like that. But the more usual way is to do the exercise, rest, do the exercise again etc as you said. That's what people will commonly be doing.

I would say that if your PT has suggested 30 mins of cardio before weights, then not explained why you need to rest between sets, then your PT is not all that great.
Warm up cardio is about 5 mins to loosen up. Rests between sets are to allow muscles to refill with glycogen from fat stores.
I am not a PT but I am a weightlifter

You do need to rest because it aids muscle recovery, and enables you to progressively overload. You should get to the last reps of the last set of each exercise, with only just being able to complete that final set. That is when the strength gains set in!

My recovery time was 90s. So I don't think it has to be 2 mins.

Defo cardio after weights. A 5 minute warm up on the treadmill/rower is adequate.

I like to warm up with banded 7s before an upper body session and hip halo before a leg session. Loads of videos online.

I like to do supersets (so one exercise , then straight onto another. Alternate the two) as it gets me through my workout quicker and I find it less boring that way. I still rest in between but not as along as 2 minutes. Usually around 60 seconds or more if I feel I need it.

If you can do 12 reps pretty easily the weight is too light. If you struggle to get 6-8 reps out it's too heavy. The last couple of reps should be a real struggle.

I can’t remember the fancy name, but there is a method of swapping between upper and lower body during sets, so you could do your reps for legs then arms, then rest and repeat.

@Worldgonecrazy Supersets?

Found it!

it’s called peripheral heart action training. 😎

I agree.

Supersets absolutely have a role, but if you're just starting out I would stick to doing 3 sets, with rests, before moving on to the next machine. Think of it as learning to walk before you run!

Also, chances are that the machines you want will not always be available when you want them, so it's usually easier to finish with one before moving on to the next.

Also agree that the sequence should be:
Warm-up
Weights
Cardio
Cool-down

NB: highly recommend Caroline Girvan for getting ahead with weights. Look her up on YouTube. Start with EPIC Beginners to learn good form and go from there. Life-changing!

I was resting after my first set this morning & about to start my next one when a bloke got annoyed with me for sitting on the machine while resting instead of getting off so he could alternate with me - he’d just been on a nearby machine so maybe he wanted to do supersets.

I went straight into my second set while he was there & told him I’d stop after that one, but he stood there telling me off & saying that it was rules. I finished the second set & went off to do my third one on a machine at the other end of the room. If normal gym etiquette is to get off a machine while resting, what do you do if someone jumps on before you’ve finished your sets? Negotiate? Very new to gym etiquette so was I rude?

I think it is normal to do three sets with a couple of minutes rest in between. So perfectly normal to wait 5 minutes or so for a machine. The people I hate are the odd ones who hog a machine for 30 minutes. I watched one guy do about 20 sets on one machine yesterday. Very odd.

@EmpressaurusOfCats at my gym we'd work in with each other, so someone else may well use the machine while I rest. But mine is a v small gym so we all communicate with each other and we certainly wouldn't be rude about it. I don't think it's a universal rule and I'd certainly rest in situ unless someone asked to work in.

@FootSoreandFamcyFree tomorrow I'll be doing one thing with the same barbell for 30-40 mins. Depends what machine it was but some people do stuff that means more sets, super heavy, with more rest in between so I does take time. But if they're having long rests will likely work in with people unless it would mean lots of loading/unloading plates

I'm a weight lifter, size 8-10 and really enjoy it. I was taught to wait 180 seconds between a set to recover and for maximal ATP generation (the molecule that's involved in a chemical reaction to produce energy). So when I wait, I feel like I can do a very good set again and not feel knackered. I can have a decent contraction of muscle.
If I lift heavy I might wait longer between sets. I think this has helped offset Delayed onset of muscle soreness too.

I'm no expert but wanted to tell you what I tend to do.

It really lifts my mood. I run when I can but it's the heavy weights that keep me sane (and keep my weight under control and bonus is a nice silhouette).

@RayKray the thing is, if your just using one barbell then you are not hogging a whole machine. This guy was using one of the basic machine that goes from 1 to 12 specifically for beginners. I’m no expert but he was also not using a particularly good form.

Ok this is very helpful - thanks! When I next go I’ll be ready to share if asked.

Out of interest what do you guys think of the vibration machines. My gym has a power plate and will give you a 1 minute buzz if you just hit go. I have to say I do walk out feeling more relaxed if I use it after weights but don’t know if it actually does any good?

If it makes you walk out feeling more relaxed sounds like it is good, if being relaxed is a good thing for you.

Shamefully have been gym member for months but only used it to swim so far as I'm putting off induction which is usually followed by PT hard sell.
I want to strength train as my foot is knackered and can't do much cardio right now. Is Caroline G good for this ?

@Kittycat43 if you go to a gym and want to strength train I'd consider working with a PT. What puts you off? Lots of people love Caroline, for me working out with dumbbells in my living room would not do it for me in the same way as all the beautiful weights in a gym. A PT will be able to work with any foot issues (and likely improve it)

I would guess it’s the price? I’m seeing my PT once a fortnight & I know some people who have a session once a month.

@RayKray @EmpressaurusOfCats Cost. Pure and simple. Clinging to gym membership by skin of my teeth as it is. And even that feels self indulgent