If you’re just starting out at weight training, there’s a good chance you may never have been in a commercial gym before. If that’s the case, here are some items of gym etiquette that’ll help you avoid upsetting the regulars.
Put The Plates and Bars Away
When you’ve finished any particular exercise, put the weight plates back on the plate holder (or wherever the gym stores them) and put barbells and dumbbells back where you found them. Don’t leave such things lying around on the floor. It’s dangerous and it’ll really annoy the regulars.
Take a Towel
Rather like Ford Prefect’s suggestion to Arthur Dent in ‘A Hitchhiker’s Guide To The Galaxy’, a towel is essential. People sweat in gyms – that’s part of the whole point. But make sure you take a towel to wipe down benches and machines when you’re finished with them. If you’re particularly sweaty, lay your towel down on the bench and lie on that to perform the exercise.
Having the correct diet is 50% of successful weight training. You will benefit simply from training alone, of course, but if you want to make the best progress – either as a bodybuilder, power lifter or dedicated weight trainer – you need to get your diet in order.
This article looks at a simple way to calculate your macro (protein, carbohydrate and fat) requirements so that you make the best progress you can. Be aware that this is just a starting point and as you progress and gain more experience you may need to tweak it a bit.
Calculate Your TEE
First of all, head over to my BMR Calculator, enter your stats and make a note of the last number (Total Energy Expenditure or TEE) it specifies. Or, for a more accurate way to calculate your TEE, check out my post here.
If you eat to your TEE your weight should remain stable. If that’s your goal, take this as your base figure.
If you’re trying to gain weight, add 200-500 calories to your TEE.
If you’re trying to lose weight, subtract 200-500 calories from your TEE.
The ranges of 200-500 calories added or subtracted, above, will determine how quickly you want to gain or lose weight but be aware that these things are generally better done slowly, so 300 might be a good starting figure.
Either way, you should end up with a target TEE to take to the next section.
Steroid use is rife amongst bodybuilders, powerlifters, strongmen and weight trainers. And it’s rife because it works. It makes people bigger, more muscular and stronger. I’ve seen this first hand at many gyms I’ve been to.
I’ve watched people who were less muscular and not as strong as me, overtake me pretty quickly after six months on steroids, even back in the old days (1980s) when all they really had was Dianabol. I would imagine today’s steroids are much more powerful and, combined with other banned substances such as growth hormones, they make for much bigger, more muscular bodybuilders than the ones who were around in the 70s and 80s.
If you’re dedicated to lifting weights and you use a commercial gym – and partiularly if you want to compete – you will one day have to make a decision about whether you’re going to use steroids or remain natural.
I chose to remain natural and that meant having to put up with being overtaken by lots of folk who chose to take steroids. Yes, that was a little frustrating but it didn’t bother me unduly. Much as I love weight training I never harboured a desire to be a professional bodybuilder, powerlifter or strongman and I always felt, in those circumstances, the risks and side-effects of steroids weren’t worth the gains they give.
I have no particular objection to people taking steroids. I’m not a moralist and you could argue that it’s just another supplement like protein powder, creatine or vitamins. If you take too many of certain vitamins you can get nasty side-effects.
As with many exercises, there is a lot of technique to the squat. It can take a while to get it right but it’s worth persevering if you want to push heavy weights whilst remaining injury-free.
This instruction pertains specifically to the Low Bar Squat, which I tend to think is easier for the beginner in terms of balance and, in my opinion, is a better compound exercise in general than the High Bar Squat.
First of all, make sure the barbell is racked at the correct height. It should be at a height where you can unrack it without too much vertical movement. That’s about an inch or so lower than the height the bar is when it’s on your shoulders when you’re standing up. The aim is to walk into the rack ever so slightly stooped and then just by standing upright you should be able to clear the J-hooks, take a couple of steps back and start the squat. You should neither have to stand on tiptoes nor crouch down too low to unrack the bar.
The bar should be as low down your back as possible without being too uncomfortable. It should feel slightly uncomfortable when you’re in the upright position (but not outright painful) but that discomfort will disappear when you actually squat and the low position of the bar will give you a mechanical advantage.
In this short article I want to lay out the basics about the five key exercises every weight training routine should be based on. I base this in part on what I’ve learnt myself from nearly 14 years of working out and in part on what other experienced weight trainers say.
The Absolute Basics
The three main exercises every weight training system should be based on are the squat, bench press and deadlift.
The squat works your quadriceps, hamstrings, glutes, lower back and calves,
the bench press works your chest, shoulders and triceps,
the deadlift works your hamstrings, lower back, middle back, lats and forearms (and other muscles too to a lesser degree).
These are all compound movements. They’re most effective when performed with free weights, due to the fact that more stabaliser muscles get involved with free weights, although they should still be the core of a workout if you’re using machines (levergyms, Smith machines etc.).
After moving house in early 2016 and getting my home gym organised, I needed some Olympic weight plates. The ones I settled on were Body Power Rubber Encased Tri-Grip Olympic Plates.
I wanted rubber encased plates to keep the noise down. I live in a small block of flats in an old building and, whilst the walls are pretty thick, I wanted to make sure I disturb my neighbours as little as possible.
I never intentionally drop the weights and rarely do so accidentally, but I wanted to be covered just in case.
The rubber casing protects the weights too of course. I’ll grant you it is fairly difficult to actually break a weight plate but I have seen a few with chunks out of them over the years.
How often should you train and how often should you train each body part? This is what is meant by high or low frequency training.
If you took a poll in any gym, you’d probably find that most dedicated weight trainers train between three and six days a week and train each body part between one and three times a week. Sure, there will be a few that train seven days a week and a few that train each body part less than once a week or more than three times a week, but I’d suggest they’re rare.
So what’s the most effective training frequency?
Well, getting scientific studies on training frequency is difficult. I did find one though . In this particular study, they tested a group of people training the whole body three times a week (what they called high frequency) against a group of people training on a three-way split, three times a week (what they call low frequency). It went like this:
Chest, shoulders, triceps
The test was configured so that both groups trained for the same number of sets per body part per week and the reps were kept in the range of 8 – 12. Workouts were kept to 45-60 minutes.
I have trouble rating these FXR Sports 2 x 14″ (35cm) Steel Chrome Spinlock Dumbbell Bars & Collars. On the one hand they’re pretty good for what they are. On the other hand I’m not a fan of standard (as opposed to Olympic) equipment and I really don’t like spinlock collars.
So first of all let’s take them for what they are. I bought some of these when I moved house and was getting my new house organised and saving up to buy better equipment. For a few months all I had were these dumbbell handles, some standard weight plates and a bench.
As far as spinlock dumbbells go they’re pretty good. With other dumbbell handles and collars of a similar nature, I’ve found the collars quickly deteriorated and the threads got damaged; they become loose and rattle and don’t keep the plates firmly in place. But that didn’t happen with these – they worked as they should for the three months or so I had them. They feel pretty good in the hands too.
I also think they’re good value for a mere £14.95.
Just so you know where I’m coming from with this, I trained for seven years from my late teens to mid 20’s and then had a 20 year layoff and start training again at 46 and, as I write this article, I’m now nearly 53.
Things may have been different if I’d trained throughout and hadn’t had he 20 year layoff.
But here are the things I’ve noticed as an older weight trainer.
I Can’t Train As Frequently
I used to train evey weekday evening and on a Sunday lunchtime, with Saturday being the only day I had off, and I used to use a split system that hit each body part three times week.
My body simply can’t cope with that now. These days I either train four days a week throughout or four days one week and three days the next (training seven out of 14 days essentially) and the most often I train a body part is twice a week.
I Can’t Train For As Long
I used to train anywhere from 90 minutes to two hours but that would kill me now. I try to keep workouts to an hour, although sometimes they run to about 75 minutes.
This is related to the previous two points. It takes me longer to recover from a workout these days. The DOMS (Delayed Onset Muscle Soreness) can last longer after a good workout. I want DOMS so that I know I’ve worked hard but I have to give it a bit longer for body parts to recover than I used to.
When I moved in early 2016, I pretty much had to set up my home gym again from scratch. At first I had weight plates all over the floor, which is what led me to buy the MiraFit 300kg Weight Plate and Bar Rack.
It’s easy enough to put together. As with most of these things, it’s easier with two people but I managed it on my own in less than 30 minutes.
The rack is about 1 metre (~ 3.25 ft) wide, 1 metre high (~3.25 ft) and the feet give it a depth of about 0.5 metres (~ 1.75 ft).
There are seven prongs for weight storage, four on the upper level for smaller plates and three on the lower level for larger plates. At the back of the rack there are four pairs of hooks for barbell storage and the top of the rack can be used to store dumbbells.