What is gym

Dumbbells

Weight plates

Barbells

Olympic barbell

Fixed weight barbell

Ez curl bar

Barbell collar clips

Benches

Flat bench

Incline bench

Decline bench

Olympic bench

Hyper Extension Bench aka Roman Chair

Preacher bench

Racks

Squat rack

Power rack

Smith machine

Power towers

Captains chair

Pull up dip station

Ideal for

Not ideal for

Equipment

Hire a personal trainer

Bring a buddy

Find the right gym for you

Exercise dvds

Personal trainer at home

Fitness center

Use those clips

Rerack your weights

Wipe down the machine after you use it

Put back what you use

Share the equipment

Cardio equipment

Take appropriate rest breaks

Taking extra long breaks

Super set courteously

Cell phones

No photos

Follow specific facility rules regarding cell phones

Be smell sensitive

Attire

Be nice

Eat slow digesting carbs before workouts

Avoid higher fat meals for up to four hours before workouts

Eat a green salad with your last whole food meal before the gym

Eat buckwheat as part of your preworkout carb intake

Take 20 grams of whey protein

Take 200 400 mg of caffeine

Take 3 5 grams of arginine

Add 2 teaspoons of cocoa extract

Use forced reps on your last sets

Don t train to failure on every set

Keep your focus on the muscle you re training

Vary your rep speed

Train with several partners

Use an i Pod

Don t train too heavy for too long

Stay off the exercise balls

Save cardio for after your weight workout

Use wrist straps for your pulling exercises

Drink a shake with 20 grams

Stretch only after training

Take 3 5 grams of creatine with 50 100 grams

Don t drop dietary cholesterol too low

If your schedule allows lift in the evening

Relax in a sauna or hot tub every day

Drink four cups of tea during the day

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Waiting for equipment

Skipping the warmup

Not planning your routine ahead of time

Doing cardio before your lifting session

Always using the same machines sets and reps

Not timing your rest periods

Working your core solely at the end of your routine

Forgetting your water bottle

Spreading out your workout

Using balance equipment during strength exercises

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