Beginner with Limited Gym

[trident01]

I am a teenager looking to put on some muscle this winter. Unfortunately, the only gym I have free access to only has the following: 1) Chest Press, 2) Lat Pulldown, 3) Shoulder Press, 4) Bicep Curl, 5) Tricep Dip, 6) Leg Press, 7) Hamstring Curl. All of these are machines, there are no free weights.

Is this enough? Any other advice / beginner mistakes would be appreciated.

[lVlaKaVeLi]

All you need is a barbell. Get on a routine such as Jason Blaha's 5x5 and eat in a surplus of calories, you should end up growing like a weed... Also, get plenty of sleep!

[irpwns]

Dedicate each day to a certain muscle group or group pair. Chest, legs, arms (triceps and biceps), shoulders, back. High weight, low reps. Do pushups and situps too. If you have 20$, go to walmart and buy a pullup bar, this will help alot! Proper form, breath, stay motivated, eat right and work hard.

[PaulRivers]

All you need is a barbell. Get on a routine such as Jason Blaha's 5x5 and eat in a surplus of calories, you should end up growing like a weed... Also, get plenty of sleep!

Lol, op says "All of these are machines, there are no free weights."
You say "All you need is a barbell"!



And, also, you need a lot more than a barbell.
1. Barbell
2. Bench
3. Assuming you're doing squats and barbell bench press, you need some sort of squat stand and safeties (safeties that will work for both the squat and the bench press)

[ironwill2008]

I am a teenager looking to put on some muscle this winter. Unfortunately, the only gym I have free access to only has the following: 1) Chest Press, 2) Lat Pulldown, 3) Shoulder Press, 4) Bicep Curl, 5) Tricep Dip, 6) Leg Press, 7) Hamstring Curl. All of these are machines, there are no free weights.

Is this enough?

It's enough for a start.



Do this:

Ironwill2008 Machine Workout for Beginners
---------------------------------------------------

Break it down into body parts, and find a machine that works each one. Here's a simple routine that will give you some structure with which to get you started:

Legs.................2 sets of 10 to 12 reps

Back.................2x10-12

Chest................2x10-12

Shoulders...........2x10-12

Biceps...............2x10-12

Triceps..............2x10-12

Calves...............2x12-15

Abs...................2x as many as possible



Perform the exercises in the order listed. Use a weight that allows you to just reach the lower rep number listed for each exercise. When you're eventually able to rep that same weight to the higher number listed, add enough weight at the next session to drop you back down to the lower number, and then work to progress the new, heavier weight up to the higher rep count. On workouts where you're unable to reach the rep target(s), remain at the same weight on subsequent sessions until you reach the higher rep count(s).


After a month or so, add a 3rd set to all exercises. Perform this same routine 3 days a week on non-consecutive days.