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Weight Loss Forum / WeightWatchers / July 2006How Many Exercises and Sets Do I Perform for my Strength Training?
What if I told you only have a limited amount of energy (readily available) per strength training session, would you believe me? Well the latest scientific data and blood tests on individuals under strict gym conditions have revealed that blood sugar levels drop dramatically after only 20 to 30 minutes during a high intensity strength training session. So you see you only have a short period of time to complete your strength training, so exercise selection is crucial for proper results. One way around this is to use compound multi-joint movements as these offer the most beneficial muscle stimulation needed for lean muscle growth and metabolism improvement in the shortest period of time. In other words, we can train many muscles simultaneously and use our energy more efficiently. Compound exercises are much more functional and superior to isolation exercises and promote natural movement of your joints. Heavier loads can also be lifted using these exercises. Some benefits are: . More functional . Higher muscle activation . Higher hormonal release . Less stress on joints. Examples of compound multi-joint movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what most people are capable of during a high intensity strength-training workout. All the main muscle groups are thoroughly exercised with these exercises and they have an overall growth effect on the body as a whole i.e. a total body workout. After rest and recuperation is allowed to take place and at the next exercise session if you can push out a few more reps then you will have become stronger, thus allowing for more muscle growth. i.e. more lean muscle and a higher metabolism. It only takes one of these workouts to target the entire major support muscles of the body. Exercises should be chosen from the more complex and challenging to the less complex and challenging. Remember, as you get stronger in your upper body exercises i.e. Dips, Bench Press and Lat Pull downs, you will also add size to your upper arms as well as to your shoulders. There is no need to train the arms and shoulders with isolation exercises. Did you know that current research shows that performing one set per exercise is as beneficial as multiple set workouts!! If you think that volume training (multiple sets) is more effective then you're wrong! The latest research shows that single set training is as beneficial as multiple set training. Also by performing the one set decreases the chances of over training and saves valuable energy for other exercises required during that particular workout. So all you need to do is ONE SET only of each strength training exercise, this is accomplished by performing as many repetitions as you possibly can. Single sets are just as effective as multiple sets in increasing strength, muscle size and power. After performing one complete set to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise. If you're able to generate the same force and intensity for this second set then it is pretty obvious that not enough effort has been put into the first set. If you give each set per exercise 100% effort (e.g. you cannot move the bar after the last rep) then there will be no more requirement for further muscle stimulation on that specific exercise. Multiple Sets can be used in the following circumstances. . The initial stages of learning a new exercise. . During rehabilitation Remember it is the intensity that is important, not the volume when it comes to gains in strength. One warm up set of 50% of maximal weight can be done for 5-10 repetitions to oil the joints for the big work set that is to follow. After completing a set and when your breathing has returned to normal proceed to the next exercise. There is no time limit here just what you feel comfortable with, be it 3 or 5 minutes etc. Make no mistake about it put what you have leaned here to practice and you will start to finally make those long awaited gains you have been after. http://www.maximumfitness.com/news.php <snip> >Compound exercises are much more functional and superior to isolation >exercises and promote natural movement of your joints. Heavier loads can [quoted text clipped - 4 lines] >. Higher hormonal release >. Less stress on joints. Yes. Compund exercises are the way to go. Squat, deadlift, bench, chin-up, dip, and a few others. ><snip> Performing three to four exercises with high intensity >during a session are what most people are capable of during a high intensity [quoted text clipped - 17 lines] >Did you know that current research shows that performing one set per >exercise is as beneficial as multiple set workouts!! Not really. You must do one or two warmup sets of each exercise first then a minimum of one challenging set. There's not much return on doing more than three, except that you will expend more energy. Really it depends on your goal. If you are looking for endurance then do more lighter and longer sets. If you are looking for maximum strength, then go for a few shorter, heavier sets. >If you think that volume training (multiple sets) is more effective then >you're wrong! The latest research shows that single set training is as >beneficial as multiple set training. Also by performing the one set >decreases the chances of over training and saves valuable energy for other >exercises required during that particular workout. This is not the case. Especially since you are advocating one set to failure. That is a guarantee of injuring yourself. You should adjust the weight to do 5-15 reps per set and still have enough strength to do one more rep. You should never lift to failure. >So all you need to do is ONE SET only of each strength training exercise, >this is accomplished by performing as many repetitions as you possibly can. >After performing one complete set to total failure, it should be just about >impossible to generate the same force and intensity for another complete set [quoted text clipped - 4 lines] >will be no more requirement for further muscle stimulation on that specific >exercise. NO. This is really bad advice. NEVER lift to failure. You will injure yourself. Can you imagine a newby trying tto squat to failure. recipe for a broken back. Or trying a bench press to failure - broken neck! DONT DO IT. >Multiple Sets can be used in the following circumstances. > >. The initial stages of learning a new exercise. > >. During rehabilitation Definately. >Remember it is the intensity that is important, not the volume when it comes >to gains in strength. One warm up set of 50% of maximal weight can be done >for 5-10 repetitions to oil the joints for the big work set that is to >follow. After completing a set and when your breathing has returned to >normal proceed to the next exercise. There is no time limit here just what >you feel comfortable with, be it 3 or 5 minutes etc. again it depends on your goals. >Make no mistake about it put what you have leaned here to practice and you >will start to finally make those long awaited gains you have been after. ><snip url> Use google to get advice from several different sources and go with those who make the best case. But be conservative in what you do. Lifting weights can be dangerous. Above all be careful and always underestimate how much you can lift. ps. Isolation exercises can be useful too. You should generally do isolation exercises at the end after doing the compound exercises. But you should have a good reason for doing isolation exercises. I generally do a few isolation exercise to make a session up to an hour. Ray > NO. This is really bad advice. NEVER lift to failure. You will injure > yourself. Can you imagine a newby trying tto squat to failure. recipe > for a broken back. Or trying a bench press to failure - broken neck! > > DONT DO IT. How about qualifying this with never do it unless you are an experienced weightlifter? With the exception of my shoulders and scapular area, I almost always work to failure and have been for years while under the tutelage of a very experienced personal trainer. I'd say never do it until you've been working out a long time, are sure you have correct form, and in most cases someone around to spot you.  Signaturethe volleyballchick >> NO. This is really bad advice. NEVER lift to failure. You will injure >> yourself. Can you imagine a newby trying tto squat to failure. recipe [quoted text clipped - 9 lines] > I'd say never do it until you've been working out a long time, are sure > you have correct form, and in most cases someone around to spot you. What's the goal there though? What do you get out of it that you wouldn't by working to "near failure"? Not doubting your word, but I don't see why one would risk it. Like Ray I always read/was told that it's dangerous and not worth it.. I'm open to learn though.. ;o) I agree with you about this though... 1- Make sure you've done it long enough to where you know what you're doing.. forms forms forms forms!!!!! 2- have a spotter... if not someone who's with you (buddy, trainer) ask somebody in the gym... 99% of lifters will be more than happy to spot you. I've found a load of information, ideas, motivation, kick in the behind in Mistress Krista's website. http://www.stumptuous.com/cms/index.php I know everybody knows about that website... but if you don't READ!! Will~ >>> NO. This is really bad advice. NEVER lift to failure. You will injure >>> yourself. Can you imagine a newby trying tto squat to failure. recipe [quoted text clipped - 12 lines] > What's the goal there though? What do you get out of it that you wouldn't > by working to "near failure"? When doing power lifting, like when I was training for competition, you do want work at your max by the last set - the object being to engage as many power units in the muscles as possible. > Not doubting your word, but I don't see why one would risk it. Like Ray I > always read/was told that it's dangerous and not worth it.. I'm open to > learn though.. ;o) I haven't done much reading on it because I have had an excellent trainer with more than 30 years of experience and some great experienced older lifters (both male and female). I think that since they're all lifting well into their 50's, 60's, (and 70's in one case), they know what they're doing. Like dieting, there are few absolutes in weightlifting. I've seen some guys do things I wouldn't imagine doing. OTOH there's some guy on another newsgroup that claims the Smith machine is dangerous and should never be used. There are all kinds of "myths" out there. Signaturethe volleyballchick >>>> NO. This is really bad advice. NEVER lift to failure. You will injure >>>> yourself. Can you imagine a newby trying tto squat to failure. recipe [quoted text clipped - 31 lines] > newsgroup that claims the Smith machine is dangerous and should never be > used. There are all kinds of "myths" out there. I know, believe me.. that's why I ask, I read a lot and research a lot (since I can't afford a trainer) and I'm still trying to wade through what's real and what's bull... Will~ >>>> NO. This is really bad advice. NEVER lift to failure. You will injure >>>> yourself. Can you imagine a newby trying tto squat to failure. recipe [quoted text clipped - 9 lines] >>> I'd say never do it until you've been working out a long time, are sure >>> you have correct form, and in most cases someone around to spot you. OK, you know more about it than me. If you are an experienced weightlifter who really knows what you are doing - there may be a reason to lift to failure. But this is a weightwatchers newgroup not a weightlifters newsgroup. With respect you are probably the ONLY competitive lifter here!! For the rest of us leaving one more rep in the bag is the thing to do. Ray >>>>> NO. This is really bad advice. NEVER lift to failure. You will injure >>>>> yourself. Can you imagine a newby trying tto squat to failure. recipe [quoted text clipped - 19 lines] > > Ray Actually I'm not a competitive weightlifter though I was considering the option and had trained with that intent when I started out. I brought this up with my trainer yesterday and he reiterated that once you get your form correct, you are doing yourself a disservice "leaving one more rep in the bag." Lifting to failure uses the most amount of power units in your muscles. Leaving that aside for no good reason (like you've got one more set) is just wasting it because you aren't working your muscles to their full potential. I don't have the time to piss away at the gym playing around. I need to push, pull, lift, stretch, and get the heck out of there and can only do it twice a week. That said, lifting to failure is only done on the very last set of any given exercise and should only occur if it doesn't involve breaking form. Also, one should never attempt to go beyond failure and give yourself plenty of recovery before working that muscle again. Mind you no one would ever recommend doing squats to failure. Not everyone here is a beginner at lifting and I know I'm not the only one with some experience. If you want to work out to 90-95% there's nothing wrong with it, but what I don't care for is the blanket statements that are OPINION based ("never" do this or that). It's just perpetuating myth. Signaturethe volleyballchick >Not everyone here is a beginner at lifting and I know I'm not the only one >with some experience. If you want to work out to 90-95% there's nothing >wrong with it, but what I don't care for is the blanket statements that are >OPINION based ("never" do this or that). It's just perpetuating myth. I'm sorry if you don't like my blanket statement. The vast majority of people who are likely to read this would be stupid to try lifting to failure for the reason i stated. Those who do know better (you for instance) will ignore my advice, it doesn't make the advice any less valid. Your trainer's opinion that not lifting to failure is a waste of time is also perpetuating a myth. What scientific basis does he have for that claim? Is he going to tell you he has thirty years of injuring his trainees? What proof does he have to support the idea that his techniques are so much better than someone else who does get their trainees to lift to failure. and yes everyone here is a beginner. They would not be on a weightwatchers newsgroup if they had much exposure to the weightlifting community. Ray > >Not everyone here is a beginner at lifting and I know I'm not the only > >one [quoted text clipped - 21 lines] > > Ray It's cool that you know the personal lives and habits of every person in the world that reads this Usenet group. My trainer has a degree in physiology and continues his education to this day but yeah, he's probably just an idiot compared to you. His only proof would be the multitudes of clients that have been working with him for years and years, but again that's nothing compared to the vast amount of experience you must have to know how wrong he is. Most people go to him because they've been injured somewhere else. I know that he did more for my rotator cuff problem than any doctor or physical therapist, helping me regain full range of motion and strength when the aforementioned doctor told me it wasn't going to happen and that I'd need to give up lifting. Too bad you can't handle that my opinion and that of my trainer is simply as valid (and even with a somewhat physiological explanation) if not moreso. After 3 years of maintaining over 100 lbs of weightloss and reshaping my body entirely, I tend to speak up when there's something I actually know about. I don't simply ignore things that misinform. Signaturethe volleyballchick > I don't simply ignore things that misinform. Me neither. Can you explain why I misinformed please and drop the personal attacks. If you are so dead against misinformation why didn't you reply to the OP. Or do you suggest that we all train one set to failure? Ray >> I don't simply ignore things that misinform. > [quoted text clipped - 5 lines] > > Ray I already stated what I think - that you only lift to failure on the third set and then only if you do it without breaking form and have a spotter if needed. I have the OP plonked and didn't even read his lecture. If he were to actually participate in group discussions I'd spend time discussing his POV. My only issue was the "never" part of your response because it is misinformation. If you want to discuss personal attacks then maybe look at your use of the word stupid ("The vast majority of people who are likely to read this would be stupid to try lifting to failure for the reason i stated.") and the ridiculous assumptions you made about my trainer. (ie ."Is he going to tell you he has thirty years of injuring his trainees?") And finally the blanket assumption "and yes everyone here is a beginner. They would not be on a weightwatchers newsgroup if they had much exposure to the weightlifting community." I know of plenty of people who are lifting and have been and yet turn to a support group for weight loss, myself included. There's also plenty of people on ASD who are in maintenance and still participate in the group for continued support. Your assumptions are off base and I have no problem pointing it out. Signaturethe volleyballchick >I already stated what I think - that you only lift to failure on the third >set and then only if you do it without breaking form and have a spotter if >needed. > >I have the OP plonked and didn't even read his lecture. If he were to >actually participate in group discussions I'd spend time discussing his POV. I see. That explains a lot. If you had seen the context I don't think we would be arguing. >My only issue was the "never" part of your response because it is >misinformation. It's not quite the whole truth, but close enough (for me at least) >If you want to discuss personal attacks then maybe look at >your use of the word stupid ("The vast majority of people who are likely to >read this would be stupid to try lifting to failure for the reason i >stated.") We come back to context. You think that the people reading this newsgroup are all experienced lifters. I think the vast majority are either not interesting in this thread at all or are relative beginners. > and the ridiculous assumptions you made about my trainer. (ie >."Is he going to tell you he has thirty years of injuring his trainees?") That wasn't a personal attack it was irony. Thats the problem with international lists. I'll be more careful in future. >And finally the blanket assumption "and yes everyone here is a beginner. >They would not be on a weightwatchers newsgroup if they had much exposure to [quoted text clipped - 4 lines] >still participate in the group for continued support. Your assumptions are >off base and I have no problem pointing it out. Again two opposing opinions/assumptions. You have no proof of what you say and neither do I. Can we leave it at that. Ray > We come back to context. You think that the people reading this > newsgroup are all experienced lifters. There's that use of the word ALL again. Context is everything. Effective writing avoids absolutes. It's the teacher in me. As a volleyball ref I end up getting people to play better by calling every single fault regardless of how slight. It's the same with my students' writing. I start the year nailing every single issue and before Thanksgiving they're showing marked improvement. It's annoying, I realize, but it's who I am. I have no problem admitting to it :) Signaturethe volleyballchick >> We come back to context. You think that the people reading this >> newsgroup are all experienced lifters. [quoted text clipped - 9 lines] > annoying, I realize, but it's who I am. I have no problem admitting to it > :) And I forgot to mention that in no way do I think that the people reading this group are all experienced weightlifters. OTOH I don't think they're all stupid or should be treated like china figures. I have a little more experience in life and in dealing with people to make those kinds of lame assumptions. Signaturethe volleyballchick >There's that use of the word ALL again. > >Effective writing avoids absolutes. no exceptions? Ray > >There's that use of the word ALL again. >> [quoted text clipped - 3 lines] > > Ray But of course; though they're few and far between ;) Signaturethe volleyballchick I used to eat a lot of natural foods until I learned that most people die of natural causes. ray that is a good idea, Lee > >I already stated what I think - that you only lift to failure on the third > >set and then only if you do it without breaking form and have a spotter if [quoted text clipped - 41 lines] > > Ray Hey Ray, I think you probably know that I've also been lifting weights since January. If you don't mind, can you please share your routine...........I'm really curious to know what you're doing because in my case, I am pushing heavy weights for 3 sets each and I'm also superset. I start out with the Bench Press 135x10 155x8 175x6 Sometimes, I will try to push a 4th set at 190 with someone spotting me...... But I superset the bench press with straight barbell curls 40x10 50x8 60x6 Then I do a 3rd superset for my triceps with overhead dumbbell tri extensions 35x10 35x10 35x10 After those 9 sets, I then do 3 sets of alternating dumbbell curls 15x10 20x10 25x10 Then I do preacher curls superset with overhead preacher bar tri extensions 55x10 curl, then 55x10 O/H tri ext (some people call them head crushers!) On alternate days, I do bent over dumbbell lifts/row 40x10, 3 sets superset each arm I recently started doing squats with the smith machine - what a killer!!!!!! my thighs feel like some too a baseball bat to them!! hehehe But I hear squats are also very good for cardio as well - I hate the treadmill and bike, but I still fit them in on alternate days........ I try to change my routine so that it doesn't get stale.........in time, when I lose another 100lbs, I plan to show off all my huge muscles with my ultimate goal of walking on the beach wearing a Speedo!!! hehehehahahaha!!!!!! the girls at my WW meeting just love it when I say that <grin> Eddie Weight June05-359.0lbs Current Weight-291.8lbs Loss to date=67.2lbs Goal Weight-180.0lbs On Mon, 24 Jul 2006 16:52:51 +1000, "Gary Matthews" <articles@maximumfitness> wrote: <snip> >Compound exercises are much more functional and superior to isolation >exercises and promote natural movement of your joints. Heavier loads can [quoted text clipped - 4 lines] >. Higher hormonal release >. Less stress on joints. Yes. Compund exercises are the way to go. Squat, deadlift, bench, chin-up, dip, and a few others. ><snip> Performing three to four exercises with high intensity >during a session are what most people are capable of during a high intensity [quoted text clipped - 17 lines] >Did you know that current research shows that performing one set per >exercise is as beneficial as multiple set workouts!! Not really. You must do one or two warmup sets of each exercise first then a minimum of one challenging set. There's not much return on doing more than three, except that you will expend more energy. Really it depends on your goal. If you are looking for endurance then do more lighter and longer sets. If you are looking for maximum strength, then go for a few shorter, heavier sets. >If you think that volume training (multiple sets) is more effective then >you're wrong! The latest research shows that single set training is as >beneficial as multiple set training. Also by performing the one set >decreases the chances of over training and saves valuable energy for other >exercises required during that particular workout. This is not the case. Especially since you are advocating one set to failure. That is a guarantee of injuring yourself. You should adjust the weight to do 5-15 reps per set and still have enough strength to do one more rep. You should never lift to failure. >So all you need to do is ONE SET only of each strength training exercise, >this is accomplished by performing as many repetitions as you possibly can. >After performing one complete set to total failure, it should be just about >impossible to generate the same force and intensity for another complete set [quoted text clipped - 4 lines] >will be no more requirement for further muscle stimulation on that specific >exercise. NO. This is really bad advice. NEVER lift to failure. You will injure yourself. Can you imagine a newby trying tto squat to failure. recipe for a broken back. Or trying a bench press to failure - broken neck! DONT DO IT. >Multiple Sets can be used in the following circumstances. > >. The initial stages of learning a new exercise. > >. During rehabilitation Definately. >Remember it is the intensity that is important, not the volume when it comes >to gains in strength. One warm up set of 50% of maximal weight can be done >for 5-10 repetitions to oil the joints for the big work set that is to >follow. After completing a set and when your breathing has returned to >normal proceed to the next exercise. There is no time limit here just what >you feel comfortable with, be it 3 or 5 minutes etc. again it depends on your goals. >Make no mistake about it put what you have leaned here to practice and you >will start to finally make those long awaited gains you have been after. ><snip url> Use google to get advice from several different sources and go with those who make the best case. But be conservative in what you do. Lifting weights can be dangerous. Above all be careful and always underestimate how much you can lift. ps. Isolation exercises can be useful too. You should generally do isolation exercises at the end after doing the compound exercises. But you should have a good reason for doing isolation exercises. I generally do a few isolation exercise to make a session up to an hour. Ray Eddie, Looks like your workout is very arm intensive. What are you doing for your traps, shoulders, and lats besides the alternating dumbell rows? Take a look at this site: http://www.exrx.net/Exercise.html for some ideas on how to hit those other groups. Everyone is different in their weightlifting, but an overall good thing is to think about the specific muscle groups you're trying to hit and do it. I do full body twice a week due to time constraints. Some do upper one day, lower the next. My workout is generally geared from the neck down. This means I get to the gym and figure out what I'm going to do for my traps, then do the pecs, etc. and I work on big muscles before the small ones so I save my shoulder specific and arm specific exercises until after the pecs and lats. Totally not a requirement by any means, it's just the habit I've gotten into. It's an efficiency thing Smith squats are great in that they take the need for balancing out of the equation - you probably won't fall over like you could with regular squats. Just make sure your legs are in the correct position and that your your form is spot on or else you can cause shearing in the knee. Signaturethe volleyballchick > Hey Ray, > [quoted text clipped - 170 lines] > > Ray I have been using machines to target my lats, shoulders, abs and legs, but I don't enjoy them as much as the free weights. I try to alternate my workouts and mix things up. I recently started doing sitting dumbbell shoulder presses use 2-25lbs abd I plan on continuing with that. I don't work my lower body much because having been over 300 lbs for the last 5 years, my legs are in pretty good shape - as time goes on, I plan to start working more on them, but right now I am simply doing the leg press one a week and walking on the treadmill 3 times a week. I also do many stretching exercises - people are amazed at how flexible I am for a short little fat guy! LOL! Eddie Weight June05-359.0lbs Current Weight-291.8lbs Loss to date=67.2lbs Goal Weight-180.0lbs Eddie, Looks like your workout is very arm intensive. What are you doing for your traps, shoulders, and lats besides the alternating dumbell rows? Take a look at this site: http://www.exrx.net/Exercise.html for some ideas on how to hit those other groups. Everyone is different in their weightlifting, but an overall good thing is to think about the specific muscle groups you're trying to hit and do it. I do full body twice a week due to time constraints. Some do upper one day, lower the next. My workout is generally geared from the neck down. This means I get to the gym and figure out what I'm going to do for my traps, then do the pecs, etc. and I work on big muscles before the small ones so I save my shoulder specific and arm specific exercises until after the pecs and lats. Totally not a requirement by any means, it's just the habit I've gotten into. It's an efficiency thing Smith squats are great in that they take the need for balancing out of the equation - you probably won't fall over like you could with regular squats. Just make sure your legs are in the correct position and that your your form is spot on or else you can cause shearing in the knee. -- the volleyballchick > Hey Ray, > [quoted text clipped - 170 lines] > > Ray That website I gave you has exercises using machines, dumbbells, olympic bars, bodyweight, you name it. It's great. I'd work the legs more than once a week, but if you're doing smith squats one day and leg press another that's great and no need to do much more. Remember that the quads and glutes are huge muscles and working them burns more calories than working say the triceps (though it's important to do those too). In a resting state it takes more energy (calories) to sustain those muscles so it's good to keep them in shape. Walking on the treadmill doesn't do anything to build or maintain leg strength though it's a fabulous thing to do anyway. I was in the same position, over 300 lbs when I started and now I can leg press 4x my body weight. Continuing to push yourself will help maintain muscle mass as you lose weight. Yep, you're going to lose some strength - I was kind of bummed at the decrease in some of my upper body stuff, but I started looking at it as a percentage of overall body weight and felt better about it. :) Signaturethe volleyballchick >I have been using machines to target my lats, shoulders, abs and legs, but >I [quoted text clipped - 226 lines] >> >> Ray VBChick wrote: "Remember that the quads and glutes are huge muscles and working them burns more calories than working say the triceps (though it's important to do those too). In a resting state it takes more energy (calories) to sustain those muscles so it's good to keep them in shape." You know what? ......That's a really good point! How silly of me to not really think about that!! :(( The main reason I started lifting weights was to build muscle to help my BG levels and to also burn more calories while at rest!! JEeeeeeeeezZZZzzz! what an idiot I've been! Thanks for bringing this up!.......I guess it's time to chart out a good lower body routine! BTW, my legs are still killing me from those squats!! hehehehe Mind you.......it's a "nice" ache :) Eddie Weight June05-359.0lbs Current Weight-289.6lbs Loss to date=69.4lbs Goal Weight-180.0lbs That website I gave you has exercises using machines, dumbbells, olympic bars, bodyweight, you name it. It's great. I'd work the legs more than once a week, but if you're doing smith squats one day and leg press another that's great and no need to do much more. Remember that the quads and glutes are huge muscles and working them burns more calories than working say the triceps (though it's important to do those too). In a resting state it takes more energy (calories) to sustain those muscles so it's good to keep them in shape. Walking on the treadmill doesn't do anything to build or maintain leg strength though it's a fabulous thing to do anyway. I was in the same position, over 300 lbs when I started and now I can leg press 4x my body weight. Continuing to push yourself will help maintain muscle mass as you lose weight. Yep, you're going to lose some strength - I was kind of bummed at the decrease in some of my upper body stuff, but I started looking at it as a percentage of overall body weight and felt better about it. :) -- the volleyballchick >I have been using machines to target my lats, shoulders, abs and legs, but >I [quoted text clipped - 228 lines] >> >> Ray > VBChick wrote: "Remember that the quads and glutes are huge muscles and > working them burns [quoted text clipped - 16 lines] > > Mind you.......it's a "nice" ache :) Yes, it's a good pain. Squats tend to get you right where the hamstring and glute meet. I always have sore butt the day after doing barbell squats if I do them right :) Really if you just did the leg press one day and the squats on a different day that would work out. You don't need to work them to death. I don't squat to failure, but if I'm not doing cardio after lifting then I might get on the press (or curl or extension) and rep out. Weightlifting is an awesome way to increase metabolism but it only works with diet and cardio in a full program. It also helps with bone density. The one major piece of advice I can give from experience is don't skimp on the stretching afterward!!! It sounds like you have a really decent overall program for yourself which is why you're doing so well. Signaturethe volleyballchick If you do only one exercise for legs, I'd do squats... more complete than leg press.. Will~ >I have been using machines to target my lats, shoulders, abs and legs, but >I [quoted text clipped - 226 lines] >> >> Ray >Hey Ray, > [quoted text clipped - 42 lines] >ultimate goal of walking on the beach wearing a Speedo!!! >hehehehahahaha!!!!!! the girls at my WW meeting just love it when I say that I'm also a beginner. Most of what I 'know' is what I've read and so theoretical, but it hasn't let me down. I haven't lifted much in the last few weeks ços we had a bit of a flood and the house is being redecorated including a new kitchen. I usually workout 3 times a week. I do 1 warm up set then three heavy sets. I increase the weight for squats and deadlift with each set, but not for the rest of the exercises. For the rest I try to increase 1 rep every few workous. When I get to about 12ish I add a bit of weight and drop the reps, and start the cycle again. I've done a couple of cycles so far and it's getting harder to progress. 1. squat or deadlift. 3 sets of 5-8 reps > deadlift up to 100kilos - squat up to 80 kilos 2. should be bench press, but I usually do military press ços I don't have the bench at the moment > bench up to 70kilos 3. Single arm rows, or bent over barbell rows 4. lat pulldown when the machine is set up 5. triceps extensions 6. biceps curls 7. other stuff to take me to an hour (eg abs stuff) I also have some problems with my left shoulder so I'm doing some rotator cuff exercises too. Very light, lots of reps - boring but it works. My aim is 100% body weight on bench and 150% on deadlift. I still have some way to go on the bench, or some weight to lose. My other aim like you is to look OK on the beach. I'd like to see my abs again, even a hint would be nice. I like deadlift and squat best. They are very taxing but getting it right is really rewarding. Interestingly there is some controversy about using machines versus free weights - smith machines in particular. Machines are easy to adjust and easy to use, but they force you to lift a certain way, which may not be entirely natural/right for you. Free weights are more time consuming to adjust, and you have to spend time getting your form right, but then you lift as nature intended, and have to exercise lots of additional muscles to keep stability. http://www.exrx.net/Beginning.html Ray > Interestingly there is some controversy about using machines versus > free weights - smith machines in particular. Machines are easy to [quoted text clipped - 5 lines] > > http://www.exrx.net/Beginning.html The only people I've met who scoff the machines are ones who either don't know how to use them properly or feel like it makes them "cool" to do so. There are some benefits to using machines that you don't get from free weights. A good, balanced exercise program will usually contain a bit of each but a person needs to use what they have. Machines are good for muscle isolation and for using power to build strength. Taking the stabilizing activity out of lifting leaves nothing left but power which is why a person can usually leg press a much higher % of bodyweight than a squat. Machines are problems for some when they aren't used properly and like any other activity not done right will lead to injury. Signaturethe volleyballchick >The only people I've met who scoff the machines are ones who either don't >know how to use them properly or feel like it makes them "cool" to do so. Isn't that just one of the blanket statements you hate so much? I think there's a good deal of discussion on the subject. With all sorts of people on both sides of the arguement. Take a look on google if you don't believe me. Ray > >The only people I've met who scoff the machines are ones who either don't >>know how to use them properly or feel like it makes them "cool" to do so. [quoted text clipped - 5 lines] > > Ray I believe it, I was just stating my personal experience. I did not say "the only people who scoff the machines" (a blanket statement) but instead "the only people *I've met*." I was an English teacher. I know the difference. I've been on Usenet for nearly 15 years and understand the need to word my statements carefully to remove as much ambiguity as possible. It's been my *personal experience* that those who scoff the machines end up telling me things like I'm not a "serious" weightlifter as if they are some kind of authority on the subject. There are plenty of serious lifters who win things like Olympic events and use machines as part of their training regimen. To me, weightliting is a lot like rock climbing. When done properly with correct form (and a good spotter or belayer) it's fun and challenging. It's not something you just guess at. Injuries are mostly (but certainly not always) a result of doing things the wrong way on a regular basis and it eventually coming back to bite you in the butt. In rock climbing, a bad knot might hold 9 out of 10 times but I certainly wouldn't want to be there on #10. Even when people know what they're doing, eventually research will bear out the need for change. It used to be common practice for lifters to do a wide grip lat pulldown behind the neck until it became apparent that it lead to more neck and shoulder injuries. The same muscles can be worked by coming down in front of the head with less risk of injury. The guys at my gym use the Smith machine for ab work by hanging from their knees from the top bar. It's not proper use of the machine and obviously the risk of injury is much higher. I've done it myself but my hip flexors don't care for it and I'm not supposed to do crunches. Signaturethe volleyballchick >I believe it, I was just stating my personal experience. I did not say "the >only people who scoff the machines" (a blanket statement) but instead "the >only people *I've met*." The bit I thought was a blanket statement was "are ones who either don't know how to use them properly or feel like it makes them "cool" to do so." I suppose you may have met only two people who scoff at machines. >There are plenty of serious lifters who >win things like Olympic events and use machines as part of their training >regimen. I bet even some of the olympic weightlifers use them too. >Even when people know what they're doing, eventually research will bear out >the need for change. it is to be hoped. But human nature being what it is people are slow to catch on. http://www.intense-workout.com/back_exercises.html Note the lack of any kind of caveat >The guys at my gym use the Smith machine for ab work by hanging from their >knees from the top bar. It's not proper use of the machine Some people would say it's a better use than it's intended purpose :) Ray |
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