I need to start working out, but other than my lack of motivation, not having a workout plan is keeping me from starting. How can I solve this? Personal trainer? Websites?

July 13, 2009 6:31 PM

I need to start working out, but other than my lack of motivation, not having a workout plan is keeping me from starting. How can I solve this? Personal trainer? Websites?

I feel like having no direction and structure is keeping me from working out. Yes, I realize working out without a plan is better than not working out at all, but I think I'm the type of guy that needs a plan for this.

I'm trying to bulk up. I want to gain weight and gain muscle. I'm 6'3" 185 lbs. How should I go about this? I need some structure.

posted by decrescendo to health & fitness (36 comments total)

Are you planning on joining a gym? Many gyms will give you a free training session when you join. Or, you can get a short plan with a trainer who will show you how to use things and help you with a plan. Many gyms will have magazines that address weight gain and muscle. Do you get that I like gyms?

As for online, I like sparkpeople.com (which I found through askmefi).

Starting with a couple/few times a week for a set amount of time helped me add it into my schedule and build muscle/stamina so I'm now able to do more, so I recommend that. Set your (reasonable goal) structure, stick with it, then build on it when you're ready (you'll feel it).

you can have some of my weight
posted by cestmoi15 at 6:41 PM on July 13

Starting Strength is exactly what you need. It is a book with a solid plan to gain strength and mass as quickly and efficiently as possible.
posted by Loto at 6:41 PM on July 13 [4 favorites has favorites]

I like plans, too. The New Rules of Lifting is good for that: it gives you enough plans and programs to plan out your workouts for the next year or so, and it backs up everything with fairly convincing science.

But to start out, I would definitely either ask to work out with a knowledgeable friend, or hire a trainer. There are basic things you need to learn, like how to safely load and unload a barbell, and how not to hurt yourself doing a squat, that you cannot easily get from a book. The sooner you learn that stuff, the better off you will be.
posted by profwhat at 6:49 PM on July 13

getting a trainer's advice from a gym is probably your best bet, and if you do feel like you prosper under structure more so than working by yourself, you should definitely try to find either a personal trainer who you can afford, or a gym buddy you can work out with and be accountable to. Much harder to skip a workout when someone is waiting there for you.

OTOH, if you find yourself procrastinating because going to a gym seems like such a big step, you can always start with something simpler (yet very structured) like http://hundredpushups.com/

Doing a little bit today is infinitely better than joining lance armstrong's workout group next week. In fact, I hereby decree that you shall do pushups every time you want to browse metafilter.
posted by mrgoldenbrown at 6:54 PM on July 13

I don't belong to a gym but I figure that that might be the best option. I live in an apartment and don't have any equipment here. We do have a free gym downstairs too.

I was doing the 100 Pushups thing online. Then I got lazy but I hope I can start that going again tomorrow.
posted by decrescendo at 6:59 PM on July 13

Get a kit. For bulking up, P90X and Chalean Extreme (both from beachbody.com) are excellent, comprehensive programs that are hard-core and will come with everything you need from schedules to guidebooks to eating plans.
posted by JoannaC at 7:06 PM on July 13

Starting Strength is absolutely what you need. Squat, deadlift, drink a gallon of milk a day. Don't overthink this and don't waste your money on a trainer, but do join a gym with a squat cage.
posted by ch1x0r at 7:13 PM on July 13

Yeah my nutrition does not help either. I haven't had milk in a long time. Used to be drinking protein shakes though.
posted by decrescendo at 7:24 PM on July 13

Look into Kettlebells. I bought one and it replaced the gym for me. Most come with a DVD and booklet. Seriously, it's worth it.
posted by sporaticgenius at 7:26 PM on July 13

You should get one of the total body workout DVDs by Tom Holland (either volume 1 or volume 2). They’re inexpensive (less than $15 each) on Amazon. These DVDs feature a full exercise program lasting between 30 and 40 minutes (depending whether you get volume 1 or volume 2). The only equipment you’ll need is some dumbbells. The DVDs feature both cardio and weight training. You alternate between running in place, lifting dumbbells, and doing crunches and push ups. The DVDs are shot in real time without any edits. You simply do everything Tom Holland does for the duration of the DVD. I think it’s a good way to get started. You’ll be able to work out in your apartment. You’ll just need to get some dumbbells, and you’ll be done in less than 45 minutes. Just do this three times a week at the beginning to build up the habit. You can exercise right when you get home in the evenings, or just before you head off in the mornings.
posted by Jasper Friendly Bear at 8:26 PM on July 13

3rding Starting Strength. It really is that good. Also, start reading StrongLifts right now (while you're waiting for Starting Strength to come in the mail). Tons of excellent information on that site. It's slightly different from Starting Strength in the number of reps it recommends, but everything else is basically the same. This page tells you exactly what to do.

To summarize the book and the website: Go to the gym every other day and do squats, deadlifts, presses, bench presses, and cleans. Do them with as much weight as you can while still maintaining proper technique. Add another ten pounds to the bar every time you go to the gym. Drink a gallon of milk every day. You'll be built like a brick shithouse in two months.
posted by tipthepizzaguy at 8:42 PM on July 13 [2 favorites has favorites]

Every day is overkill if you are just starting. You will overtrain and hurt yourself.

If you are out of shape...

Do 2-3 days a week. Build up to 5 days. This may take 6 months!

Crossfit is good if the gym near you isn't full of overcompetitive dicks (there is a good place like that in san jose near milpitas) since it is varied and you really, really, really need a coach or trainer when first learning to lift. You will not add 10 pounds on every trip to the gym ever except maybe at the very beginning, especially if going 5 days a week.

The key is to work hard -- a little past what you think you can do. Read up on Tabata. Do not do the same routine every day.
posted by rr at 9:49 PM on July 13

Crossfit won't make you strong. A kettlebell won't make you strong. P90x won't make you strong. Running in place and doing pushups and situps won't make you strong. Probably some other goofy stuff that people will suggest won't make you strong.

Joining a gym with a barbell, plates, and a power rack, and doing Starting Strength or a similar novice barbell program, and eating as much as possible will make you strong. Good luck.
posted by ludwig_van at 10:08 PM on July 13

Trust the people that are saying Starting Strength. If (and this is a big if) you can find a QUALITY trainer to help you for a very little bit ensure you have proper form, especially on the power cleans, it wouldn't be a waste of money. But you can learn it yourself if need be and if it's some douchebag that doesn't know what he's talking about you're much better off on your own.

(You should really skip the milk though, dairy is terrible for you. A gallon a day of hormone and antibiotic laced calcium leeching crap humans can't even properly digest is pretty subpar. Though if all you care about is getting big, it does work as prescribed.)
posted by teishu at 10:18 PM on July 13

Join a gym. Join a group exercie class where they will harangue you into doing better.

Lack of motivation internally can be overcome to some extent by havig someone else shout at you to do it!
posted by lalochezia at 10:47 PM on July 13

I'm going to disagree with the assertion that CrossFit won't make you strong. It will definitely make you strong... to a point. It is also not as efficient at doing it as a straight strength program like Rippetoe's because, despite the assertions of "Coach", it is not the be-all-end-all of strength training.

Anecdotally, gains really taper once you hit a 2xBW squat and 2.5xBW deadlift while doing CrossFit. However, if strength isn't your primary goal it is a solid program. It's also not great for a rank beginner. I reiterate my recommendation for Starting Strength.

If you'd rather not buy a book, look at the StrongLifts website. All he seems to do is regurgitate Starting Strength most of the time anyway with the occasionally foray into the Anabolic Diet and nutrition advice.
posted by Loto at 4:37 AM on July 14

There is strength and there is strength and what you want really comes down to goals. Wanting to bulk up is too generic a goal -- bodybuilding is not really the same as building strength.
posted by rr at 6:00 AM on July 14

You have to keep a diary of what you do. If you don't, you won't have the motivation to keep going after a bout of the flu or something. Write down every workout you do and everything you do for each workout (within reason) and that alone will give you the structure you're looking for.
posted by fantasticninety at 7:25 AM on July 14

I'm going to disagree with the assertion that CrossFit won't make you strong. It will definitely make you strong... to a point.

This is true of course, but if you're completely detrained, absolutely anything will make you stronger, to a point. Playing basketball or swimming will make you stronger. But I wouldn't say they'd make you strong. And I'd be very surprised if a novice got even close to a 2x bodyweight squat doing crossfit. Certainly none of the guys I know who have done Crossfit for years have one.

There is strength and there is strength and what you want really comes down to goals. Wanting to bulk up is too generic a goal -- bodybuilding is not really the same as building strength.

Specific goals don't matter when you're a novice. If you want to put on muscle you need to do heavy compound lifts and follow a linear progression for as long as you can. Then you can decide to specialize.
posted by ludwig_van at 8:13 AM on July 14

You can look up workouts for free on DailyBurn. It's a little buggy, so don't try to save any workouts. But, there are a lot of user created plans on there.

Plus, they have videos of each exercise so you can see what the correct form is.
posted by reenum at 9:06 AM on July 14

I've read tons of information on exercise in various books and online articles but the best, most reliable and understandable source of information I've received on exercise, proper exercise, is by taking a community college course in it. You may want to check out if there are any courses available in your area.
posted by wiretap at 11:15 AM on July 14

One of the most important factors in my modest success in the weightroom has been having a good training partner. This is probably one of the most difficult aspects of lifting. A good partner will keep you accountable, motivated and challenged. There's no way I'm going to bail on a brutal squat session if he's going to keep going. Once, we decided to do a 10 x 10 protocol for squats and deadlifts. These few sessions were some of the most punishing, physically challenging things I have ever done. But he wasn't quitting, and BY THOR! neither was I.

I'm coming down on the side of Starting Strength. Mark Rippetoe (the author) presents a great plan for getting big and strong. Even more importantly, the book will teach you proper form for your lifts. This will probably be one of the most important investments you will make as you try to get strong. Buy the book and read it, then loan it to your training partner. Other excellent books are Scrawny to Brawny (has more about diet and a more varied workout plan) and New Rules of Lifting, but Starting Strength is the most complete book on how to properly execute the complex lifts you will need to perform.
posted by Barry B. Palindromer at 11:50 AM on July 14

There is a metric crapton of different workouts you could do. I don't think I would be alone in saying that perusing through T-Nation would aid you greatly in finding a variety of different workouts.

My book recomendation is Science and Practice of Strength Training. Not for the general beginner but is a damn good book.

Last, find something you like to do and do it. Who cares what kind of routine it is. Trying something and grinding it out is worse than finding something you enjoy and constantly looking forward to it.
posted by P.o.B. at 7:05 PM on July 14

Crossfit may not be where the OP wants to start, although they could if they wanted to. But I have to speak up against what I feel are some...confusing statements about Crossfit:

Crossfit won't make you strong. A kettlebell won't make you strong. P90x won't make you strong. Running in place and doing pushups and situps won't make you strong. Probably some other goofy stuff that people will suggest won't make you strong.

Joining a gym with a barbell, plates, and a power rack, and doing Starting Strength or a similar novice barbell program, and eating as much as possible will make you strong. Good luck.

and

And I'd be very surprised if a novice got even close to a 2x bodyweight squat doing crossfit. Certainly none of the guys I know who have done Crossfit for years have one.

Um...I wonder if Mark Rippetoe, the author of the book Starting Strength that some of you folks have been talking about, would really agree with you about Crossfit not making you strong. Considering that he's one of the core representatives of the program, somehow, I doubt it.

You can get very, very strong with Crossfit. Maybe not as strong as quickly as with just a specifically strength-training based routine, but certainly very strong. And you will definitely bulk up if you push hard at it, unless you are already quite bulky. I'm not going to spew out the sort of invective or arrogance I hear from some Crossfit folks occasionally when they trying to defend it (including "Coach" himself), but I think this is a reasonable statement about the program: it will make you very strong if you follow it correctly and appropriately for your ability.
posted by dubitable at 8:18 AM on July 16

Um...I wonder if Mark Rippetoe, the author of the book Starting Strength that some of you folks have been talking about, would really agree with you about Crossfit not making you strong. Considering that he's one of the core representatives of the program, somehow, I doubt it.

I think you're wrong. Mark Rippetoe is affiliated with Crossfit and lends the program his support. Just yesterday he said:

[L]et me go on record here as saying that if I did not believe in the fundamental principles of CrossFit I would not have been associated with them for the past 3 1/2 years, I would not travel in association with their programs, and I would not call Greg my friend. ... I have stated in many other places that CrossFit is the best hope we have ever had for changing the paradigm from the commercial fitness industry model to one of performance-based effective exercise, not to mention the resurrection of the Olympic lifts as familiar, accepted things to do in a gym.

However, I guarantee you that if you said to Mark Rippetoe, "I'm 6'3, 185#, and I want to gain weight and get strong, what should I do," he will not tell you to start with CF. Here's Rippetoe on CF again:

It has been my experience that the people who make the best progress on CF come from a strength training background. It will be very hard to get your deadlift up to 500 on a straight CrossFit program. It will be quite doable to get a 16 round "Cindy" if you already have a 500 lb. deadlift. Strength is a good base for everything else. GPP is important, if the lack of it is a problem. My point is that if you're a 25-year-old male with a max squat of 150 lbs., max deadlift of 200, and max press of 100 at a bodyweight of 150, then GPP should not be your first concern. Your CF workouts should be designed around, and should defer to, your strength program until such time as your strength and lean body mass are up high enough to make you a more efficient athlete. In my opinion.

posted by ludwig_van at 8:45 AM on July 16

ludwig_van, what am I wrong about exactly?

You clearly, simply said this:

Crossfit won't make you strong.

I responded to that (and other people's points) by pointing out the book you were referencing in the same post was written by a mainstay of the Crossfit scene (Mr. Rippetoe--the person who developed the main Crossfit strength training WOD, the "Crossfit Total") and I also said this:

You can get very, very strong with Crossfit. Maybe not as strong as quickly as with just a specifically strength-training based routine, but certainly very strong.

This is entirely consistent with the second quote you pulled from Mr. Rippetoe, no? More to the point, your second quote is Mr. Rippetoe speaking on how to make Crossfit a better program for building strength: you took that from the link about Crossfit Total, right? Do you know what Crossfit Total is?

Now, I won't debate you on the specifics of what Mr. Rippetoe's role is in Crossfit, but it is clearly quite important, which anyone can see by examining the links I provided. However, to get back to the main point: do you 1) think that Mr. Rippetoe would agree with your statement above ("Crossfit won't make you strong"), and 2) disagree with my response to you ("You can get very, very strong with Crossfit")?

So, please try it again: what points of mine are you rebutting? And, are you defending your assertion that "Crossfit won't make you strong?" Who's wrong here, about what?
posted by dubitable at 9:08 AM on July 16

You're wrong about the fact that Mark Rippetoe would disagree with me. He would not recommend Crossfit to the OP, who is looking to gain weight and get strong. He would tell him to follow a linear strength progression for as long as possible, then re-evaluate his goals.

When I said "Crossfit will not make you strong," the "you" referred to the OP. I already clarified that CF will probably make him stronger than he already is, but CF is not a strength program and as many people, including Rippetoe, have observed, CF does not work best for people who are not already strong. I submit to you that CFers who are very strong (and there is maybe one guy at my CF gym who is very strong) did not get that way purely from CF.
posted by ludwig_van at 9:25 AM on July 16

ludwig_van, I still feel like you are not really having the same discussion I am. But I promised myself at some point in the last five years or so to give up on these sorts of discussions (online or otherwise) when it was clear to me that they would go nowhere. So, let's just agree to disagree, even perhaps about what we are disagreeing about. Good luck!

So, to redirect my comments towards the OP, let me just say this: Crossfit is a viable workout regime for you, and would get you strong and bulk you up if you were looking to do so. It may or may not be what you are looking for, but among other things, it will provide you with a good structure, which is something you stated you are looking for. I linked to this before, but again, here's the link that provides scaled Crossfit workouts for those just beginning (or continuing, I use that forum a lot).

Personally, I really like Crossfit because I find it interesting--the workouts change every day--challenging, and fun, and I am now in the best shape of my life having done Crossfit for about eight months (I think? Before that I did a sort of half-assed version of it and around eight months ago started being much more rigorous in following the WOD, although I still scale it frequently).

I also hope it is clear that at no point have I disagreed with those advocating checking out Starting Strength or some other solid strength-training routine as a good way to start (in fact, I've got a copy of Starting Strength myself). There's lot of different routes to get where you want.

I wish you the best and would be glad to share more of my experience with Crossfit with you if you'd like.
posted by dubitable at 9:44 AM on July 16

dubitable, you are being just a bit silly here. Mark Rippetoe endorses Crossfit. So do I. I belong to a CF affiliate gym and I work out there once a week. But Rippetoe would never tell a skinny novice who wants to gain weight and get strong, like the OP, to do Crossfit. This does not mean Crossfit is not effective or a good program. But it is a General Physical Preparedness program, not a strength program. Is it possible for someone to increase their strength and gain bodyweight from following their programming? Yes. In fact this is likely to happen if they are very weak and skinny to begin with. But that is not what CF programming is designed to do, and it will not do those things as effectively as a strength program. I apologize if I was too brusque with my first comment -- I wasn't trying to diminish CF. I was trying to say, without delving into a lengthy explanation, that it is not the best thing for the OP's goals. Doing long metcon workouts like the kind that frequently pop up in CF programming are great for General Physical Preparedness, but detrimental to the goal of increasing bodyweight.

If the OP decides his goals are different than the ones stated in his question, CF may indeed be the best answer for him. I think it's great. It's just not appropriate for everyone's goals.
posted by ludwig_van at 12:48 PM on July 16

Getting big and getting strong are not necessarily the same goal.
posted by P.o.B. at 2:49 PM on July 16

Getting big and getting strong are not necessarily the same goal.

They are when you're 6'3" 185.
posted by ludwig_van at 7:01 PM on July 16

Not really, but I think even if Louie Simmons or someone walked up and said that to you it wouldn't matter. You do realize there are weight divisions in strength contests right?

Beginner routine? Yeah, sure, get the basics. Use a Power or an Olympic lifting routine. That doesn't mean you (the OP) can get experience another way such as Cross Fit and find you enjoy it a lot more.
posted by P.o.B. at 7:51 PM on July 16

You do realize there are weight divisions in strength contests right?

Do you see a lot of 6'3" guys weighing 185 in strength contests?
posted by ludwig_van at 9:50 PM on July 16

Do you realize "I want to gain weight" is not the same as "I want to gain strength"?

Actually, it's obvious at this point you don't. My point still stands regardless of what you say.
posted by P.o.B. at 10:24 PM on July 16

How about instead of asking me if I realize this or that, you explain what exactly your point is. That "I want to gain weight and gain muscle" doesn't mean he wants to get stronger? That he shouldn't follow a strength program? That he can gain weight without getting stronger?

Getting big and getting strong are not necessarily the same goal for an intermediate or advanced lifter. There is no difference for a novice. You need one to get the other.
posted by ludwig_van at 10:43 PM on July 16

How about instead of asking me if I realize this or that, you explain what exactly your point is. That "I want to gain weight and gain muscle" doesn't mean he wants to get stronger?

Well I know you didn't miss where I simply said "Getting big and getting strong are not necessarily the same goal" five posts up. So, yeah, maybe.

You know what? You win. I'm not even going to elaborate on what I was going to say.

I will say that the one thing these types of questions come down to for everybody, is desire. Every single question I've seen about health and fitness goals on here can be ascertained by the amount of intensity a person is willing to put forth. That's it. If you're willing to put the work in, then you can make the changes.
posted by P.o.B. at 11:54 PM on July 16