Newbie here. Is this a decent workout?

[Whatsgoingonwithmyhead]

5 different leg machines.
3 sets of 12 reps on each

3 different core/abs machines
3 sets of 12 reps on each

6 or 7 different arm machines
3 sets of 12 reps on each

Is the above a decent workout? I’m setting the weights so it feels very hard by the end of each set of 12 reps

How many times per week do I need to do the above to build muscle?

thanks

All of that in one session or split across the week? For one session that's loads. I think you'd be very tired and by the end you wouldn't be able to push in those last sets. There's a concept of junk volume in lifting, where you're just building fatigue without any benefit and I'd be concerned about that. Managing fatigue is really important in lifting if you want to get the most you can out of sessions

How long are you in the gym for?? That with a warm up and little cardio blast and stretching would take me 2 hours.

Try to split it into 2 or 3 workouts a week instead instead. Some people split by movement (push or pull) and some by body area. I do 3 workouts a week, one upper body, one lower body and one full body. Each starts with a 5 min warm up on a cardio machine at a steady pace, then 4 or so exercises, then a 10 min cardio (rowing or running intervals) then I stretch for 5 mins. That takes me an hour.

You're right that you want to do a few sets at a weight that feels challenging by the end of the set. You want to do the movements slowly, and with control.

@RayKray that’s one session yes

@headcheffer it takes an hour or just over. I don’t warm up cardio though as I walk briskly to the gym and back so that counts as the cardio warm up and down

45 sets in an hour? I do an average of 15 in an hour. Are you resting in between? If you're able to do that volume it would suggest you're not lifting as heavy as you might be able to, which is fine if you're happy with that, but not the most effective way to build muscle.

To be honest this stuff fries my brain which is why I don't get involved with my programming, but here's an article about set volume barbend.com/how-many-sets-per-muscle-group-per-week/

@RayKray i guess a set of 12 reps takes about a minute? Then I rest but not for ages - I don’t time it . maybe I’m going too fast?

I’m also quite ruthless so don’t waste any time moving between machines, wiping stuff, getting water, playing on phone like a lot of people seem to do.

Sounds like maybe I need to slow down though!

It doesn't sound like you are resting enough between sets and your sets sound quite fast - are you lifting heavy enough?

12 reps would take me longer than a minute - time under tension is important. Maybe try to slow things down and split your routine

After I've done a set I wouldn't be able to do another set straight away. The rest is necessary. And for some leg exercises I'd really struggle to do any other leg exercises in the same session. That's not to say that's the only way by any means. It suits what I'm training for. And for sure not everyone trains to that degree at my gym. We all have programmes, I'd say it's conceivable thinking about how they structure it some people are doing 27 sets (we superset, often 3 supersets, and possibly some people do 3 exercises per superset). They'd be outliers though. And they wouldn't be the ones getting the most muscle as much as the ones whose goals are more get a bit stronger for their running so they're more cardioy already.

I do 3 x 3 sets of 12 reps on each machine increase after each set. Absolutely no point in doing 3 sets of same kg in a row

Eg per leg machine 3 x 12 reps
20kg
25kg
30kg

Also you'll need to do more cardio not just a walk to the gym even if fast. Do cardio then weights then back to different type of cardio

I always do the same kg in my top sets. Why do a set 10kg and 5kg lower than you can do? If I hit the top of a rep range I'd then put the weight up so the last set might be heavier if I'm transitioning to a heavier weight. But I wouldn't intentionally lift lighter than I could (except when warming up).

I do 4 sets: 12, 10, 10, 8. I usually only do two routines of heavy weights at a time - so that will be overhead and deadlift, or deadlift and single arm landlines, or squats and bench. Followed by a few minutes of breath work or a short cardio set, depending on the load I've been doing.

Nice and slow, lots of effort and taking care to get the form right on every rep. If you're rushing through it, you may not have built up the muscle memory habit to get you through the heavier lifts safely. Once you go seriously heavy, your body will thank you for the time invested, trust me.

I don't think machines give you a decent workout, to answer your question.

Have you tried free weights?

@RayKray it increases muscle endurance 💪

@babasaclover i do cardio already as I am a runner & cyclist. Just new to weights & the gym

@thatsjustthewayitisok why exactly don’t machines give a decent workout? I am a newbie and not very strong!

The machine does half the work for you.

You don't use any stabilising muscles you're exercising independent muscle groups at a time, which isn't functional fitness.

You should be working on full body strength which you will not get training like this.

If you're a runner you'll get why the treadmill is not like running outdoors.

Do you want to build muscle or build strength? If the former you are in the right range although you might want to up to 15 reps, but if your focus is on strength you should only be doing a max of 5 reps (obviously at a much heavier weight) and taking long rests (90 seconds plus) between sets.

If I were you I would ditch most of the machine exercises (except maybe leg press - single leg presses are great for cyclists) and replace with compound lifts. Machines isolate quite small muscle groups (think of the leg extension machine, which effectively isolates just your quads) which doesn’t reflect real functional movement. The alternative is compound lifts using free weights which exercise multiple muscles simultaneously, especially the stabilising muscles in your core and back and build real functional strength.

Compound lifts include squats, deadlifts, cleans, overhead presses, bench press and barbell rows. The problem with these (and why commercial gyms favour machines) is that most people need to be taught how to do them properly and safely however a session or two with a PT will help. I recommend the StrongLifts 5x5 programme as a good starter for building strength - there is an easy to use app which has rest timers and tells you when to load more weight etc.

How heavy are you lifting exactly ?

Way too many sets for me

I would recommend purchasing a program from someone who understands your baseline and your goals

Far too much for one session. Id be splitting your work outs across 2 or even 3 sessions focussing on different muscle groups each session. Also, the fact you can do 12 reps for 3 sets indicates you probably aren't lifting heavy enough. I aim for 6-8 reps by my last set but pretty much to failure. Have a read on progressive loading

Thanks everyone for the informative advice

@puncheur my goals are to tone up my body and look a bit more muscular but also just to improve overall strength and wellbeing as I head into my mid-40s . I am not looking to get into body building or weightlifting as a hobby as such (I don’t find it particularly interesting, my hobbies are cycling and running).

I just want to prepare my body for old age as best I can! So realised I needed to add some strength / resistance training in to my regime as well as the cardio

I also do Pilates 2 or 3 sessions per week so that’s good for the core / balance / stability

@Whatsgoingonwithmyhead ok so in your case I really think you should focus on building strength. 12 reps is too many reps to build strength as you just will not be lifting heavy enough weights - it’s in the hypertrophy (body building) range, not the strength range.

You can build strength and bone density with a much shorter routine focusing on big compound lifts as I mentioned before. With the StrongLifts programme I talked about you are done in 30-60 minutes (depending on how much rest you take) and only do 3 exercises per session but they are exercises that work all your muscles rather than just one or two. There are some ther similar programmes such as Starting Stength.

These programmes are not weightlifting or bodybuilding programmes, they are strength and conditioning programmes - they won’t make you big or bulky (not even men get big on them) but they will make you physically stronger and more resilient.

Thanks @puncheur

Some of this advice is awful. I’m a PT.

OP, you definitely should not be lifting anywhere near to failure as a newbie in the gym. The most important thing at the moment is learning correct form and movement, before loading it.

The 8-12 rep range is absolutely appropriate for you at the moment. It should feel challenging by 12 reps but like you still have a few reps left in the tank.

A mixture of free weights and machines is fine, though I train people from complete beginner without a machine in sight. All machines not necessary or optimal.

In answer to your original question- no that is not a good workout plan. Way too much in one session.

Honestly, to save time and be more effective, investing in some PT sessions would be really beneficial for you to get you started in the right way.

2-3 full body sessions per week comprised mainly of compound movements is what you need to be doing.

@Whatsgoingonwithmyhead

Please don't skip wiping down the machines after you have used them.

I agree with @Mangoetonmess .

I prefer free weights because with machines you are moving on a path and range set by a machine that is not necessarily the best for your body, but I think that the important things are that you are not using groups of muscles which can lead to imbalances, and you are not building the micro muscles that help with core stability.