Exercise question from clueless newbie

Thread view:

Enable EMail Alerts

Start New Thread

Thread rating:

Laura - 23 Mar 2004 05:40 GMT

Hi everyone :-)

This is my first post here, I've been lurking since last December, a month
before I started a low-carb woe with my hubby, we're doing a combo of
Protein Power and Atkins. I've lost 30, he has lost 25, we make a great
support team for each other. I shudder to think how hard this would be
without him to keep me motivated, to have someone to report scale readings,
muscle aches, the occasional craving and assorted bodily functions to. I'd
be having a lot harder time if it wasn't for him. And you people have been
an inspiration to me. You each have something to offer...support,
encouragement and blunt honesty. I value it all and have learned from all of
you.

I have a question about weight training. First here is my experience, then
the Q...
We bought a Shwinn Comp (which is a poor mans Bowflex). I am a klutz and it
was a real possibility I would drop a free weight on my foot or chest or
scull and majorly injure myself, so the Bowflex seemed like a good, safe
option. I'm being very careful not to get snapped in the face while changing
the resistance rods.
Anyway...I am doing this to try and raise my metabolism, not necessarily to
build muscle but that would be nice too. I am starting my 4th week and I
have been doing an exercise routine from the users manual... this is what it
is:

2 sets, 15 reps of:
Bench Press
Seated Lat Rows
Lower Back Extension
Standing Lateral Shoulder Raise
Standing Bicep Curl
Lying Tricep Extension
Leg Extension
Standing Hip Extension
Seated (resisted) Abdominal Crunch
Reverse Crunch

I started off at the very lowest, 5 lbs. resistance. I worked up to 20 lbs
and am able to do every exercise without failing except the Standing Lateral
Shoulder Raise. At this point I crap out half way through the second set on
that one. Am I on the right track? Progressing another 5 lbs when I can do
all the exercises without failing? Or, should I be upping the resistance
according to what exercise it is? I also read about starting at a resistance
where you can only do 3 or 4 reps, do them then lower the resistance one
notch and do as many as you can do then keep lowering the resistance and
doing reps till you absolutely can't do anymore. Would that be better than
what I am doing now?
I appreciate any advice anyone has to offer.

Laura
LC since 01/04/04
5'8" 212/182/140

Reply to this Message

Rebecca - 23 Mar 2004 06:58 GMT

> Hi everyone :-)

> I have a question about weight training. First here is my experience, then
> the Q...
[quoted text clipped - 3 lines]
> option. I'm being very careful not to get snapped in the face while changing
> the resistance rods.

I also have a Bowflex and love it. You're doing good!

> Anyway...I am doing this to try and raise my metabolism, not necessarily to
> build muscle but that would be nice too. I am starting my 4th week and I
[quoted text clipped - 12 lines]
> Seated (resisted) Abdominal Crunch
> Reverse Crunch

Looks like a good collection of exercises.

> I started off at the very lowest, 5 lbs. resistance. I worked up to 20 lbs
> and am able to do every exercise without failing except the Standing Lateral
[quoted text clipped - 6 lines]
> doing reps till you absolutely can't do anymore. Would that be better than
> what I am doing now?

Laura, You need to determine the weight for each exercise
independently. It is very common to be doing one exercise at 15 pounds,
and a different one at 80. Your legs will naturally be stronger than
your arms so they will build muscle faster and be able to push (or lift)
more weight. A really good book for you to read about weights is
"Strong Women Stay Young" by somebody or other, I can't remember, but go
to the bookstore and ask. I'm sure they can find it for you.

Basically, you don't want to hurt yourself, so you should start with a
low weight. Make it high enough that you feel pleasantly worn out at
the end of your two sets, but not in pain. When the weight you're at
doesn't faze you at all, go up the smallest increment that you can and
stay at that for a while. You will build muscle, and you will feel great.

Keep good records. That book has sample charts for you to use. You
want to keep track of what days you exercise, and how many reps and how
many sets you did of each exercise and how much weight you used. Read
the book.

Have fun and welcome to the group,
Rebecca

Reply to this Message

Laura - 23 Mar 2004 14:03 GMT

> Laura, You need to determine the weight for each exercise
> independently. It is very common to be doing one exercise at 15 pounds,
[quoted text clipped - 17 lines]
> Have fun and welcome to the group,
> Rebecca

Thanks Rebecca, I will look for the book and take your advice on adjusting
the resistance for each individual exercise.
Pleasantly worn out is a good way of descrbing how I'd like to feel.

And thanks for the welcome :-)

Laura
LC since 01/04/04
5'8" 212/182/140

Reply to this Message

Roger Zoul - 23 Mar 2004 11:23 GMT

:: Hi everyone :-)
::
[quoted text clipped - 39 lines]
:: Progressing another 5 lbs when I can do all the exercises without
:: failing?

No...there's no need for this....different muscle have different sizes, so
you will be able to use different weights on various movements.

:: Or, should I be upping the resistance according to what
:: exercise it is?

Right...do that.

:: I also read about starting at a resistance where you
:: can only do 3 or 4 reps, do them then lower the resistance one notch
:: and do as many as you can do then keep lowering the resistance and
:: doing reps till you absolutely can't do anymore.

Not necessarily. However, that is a good way to exhaust the muscle groups
and make you sore (increase lactate acid threshold)...it's a good change of
pace, too. Since you're new at this, doing low rep work is not that great
of an idea, imo...I think you're better off doing 2 sets of 8 to 12 reps per
exercise with a weight that lets you work with those reps (if you use a
really light resistance you'll be able to do like 50 reps, so increase
resistance until you get in the 8 - 12 rep range)

Would that be

:: better than what I am doing now?
:: I appreciate any advice anyone has to offer.

I don't know what that machine will let you do, but your current routine
doesn't sound bad... I would just adjust the weights for each movement to
make sure you're really challenging each muscle group appropriately with 2
sets of 8 to 12 reps.

Reply to this Message

Laura - 23 Mar 2004 14:05 GMT

> :: Or, should I be upping the resistance according to what
> :: exercise it is?
>
> Right...do that.

Thanks Roger, I'll give it a go.

Laura
LC since 01/04/04
5'8" 212/182/140

Reply to this Message