Weight Lifting

[Bosh]

I remember discussions about this before on poly so I thought I might be able to get a bit of advice. I've been working out relatively consistently for the last month, (first effective New Years resolution EVER ) so I thought it might help to try to do it a bit more scientifically rather than just pulling my workout regimen out of my ass like I've been doing, which is:

-5 sets of 5 on a leg machine
-5 sets of five on something upper body
-5 sets of five on something upper body
as many sit-ups as I can do
-5 sets of five on something upper body
-5 sets of five on something upper body
as many leg lifts as I can do
-5 sets of five on something upper body
-5 sets of (you guessed it) five (creative aren't I?) on something upper body
2 kilometers on the rowing machine
(three times a week)

The somethings rotate pretty arbitrarily but are mostly random stuff with free weights. I think I'm not doing anything especially horrific form-wise except for curling my back back a bit on some of the free weight stuff which I know isn't good. I've got a friend I can drag along sometimes but he's more of a slacker than me so I can't really rely on him for spotting...

Then I'm swimming laps another three times a week using the ever so exating system of swimming laps with one style until I get tired then catch my breath and switch to a different style until I get tired.

Any ideas?

Strong like squirrel! *squeak*

[loinburger]

I usually just do squats until I vomit. My thighs are now loinburglaricious.

[Bosh]

yay, just what we needed another vomit thread

[loinburger]

There's already a vomit thread open? Damn, I must've missed it.

[Bosh]

oh the vomit threads have burst forth in uncounted profusion....

[reds4ever]

1) 10 on a low weight (to warm up)
2) until you 'fail' the heaviest weight you can manage (ie 7 or 8 reps)
3) drop back down in increments stopping when you fail

...feel the burn....;O)

[loinburger]

Originally posted by Boshko
oh the vomit threads have burst forth in uncounted profusion....

Hmm, you've given me an excellent idea.

[Flubber]

To progress you really need to different sets/ reps for each exercize once it becomes easy. keep track of which exercizes you find easier ( consistently for say 3 times in a row) and then start doing sets of 6 . . . then 7 then 8 etc and then move to a slightly heavier weight for 5 reps.

I always do sets of 8 to 12-- By the time I can do 12 reps each set , it is time to move on to the next higher weight.

If you are swaying your back to get a weight up ITS TOO HEAVY-- for better effect, use less weight and better form. Instead of whipping a big weight around on the curls, reduce the weight by 1/3 and curl it SLOWLY on both the up and down portion of the repetition ( feel the negative).

Other tips (pretty obvious stuff really)

-- Always work major muscle groups like chest and back BEFORE the smaller groups (wrist or biceps)
-- Alter the reps and sets for each exercise individually-- Its unlikely that the same number of sets and reps is appropriate for all that you do

[axi]

What's the "something upper body you mention"? A multiple exercise machine?

I go to a gym since September. I do 2.5-3 hours of workout 3 times a week (should be 4). My program's divided into 2:

First day:
10min bycicle or walking machine
Abdominals
Chest
Biceps
Legs
30min walking machine

Second day:
10min bycicle or walking machine
Abdominals
Back
Shoulders
Triceps
30min walking machine

This division is indispensable, because I do 3 kinds of exercise in each group, having 3-4 sets of 12 (average) each. If you count a minute of resting after each set, this takes alot of time to finish.
You have to rotate exercise in all these muscle groups, evenly. Abdominals should be done every day. Also leg exercise could be done daily, if yo uwant to focus on that.

Which exercises you do in each muscle group depends on how long you have been doing this, but generally there is a rotation of exercises. exercises with weights are more difficult but more rewarding than the ones on the machine, because of the extra degrees of freedom.

It looks like you are doing too small sets (go to 10 or 12 with less kilos). You should do lots of abdominals. You should be doing some walking or running too (aerobic exercise)

[dudemanjack]

http://www.aswonline.com is a good place for beginner routines and what excercises are good.

[Dis]

I've been pulling my weight lifting out of my ass

I do my biceps, shoulders and triceps one day. And my chest, back, and forearms another day.

I do my stomach both days. Those are just simple strength excersizes. Nothing fancy.

Plus my stair stepper . such and evil machine, but I love it anyways.

[Drake Tungsten]

To make an effective weight lifting routine, you'll have to know what you want out of your weight lifting. If you want to build muscle mass and power, you should do low reps with heavy weights. If you're just looking to tone up, stick with higher reps with lower weights. Stick with free weights; they're the most effective things you can use.

[Jaguar]

Alternate excersize bike type machines and weightlifting. Abs every day (but not as intensive) is what I've always done.

[Urban Ranger]

1. Don't do everything at once. Alternate bewteen upper body and lower body say. That is, do upper body one day, lower the next, etc. Take sundays off.

2. For now, stick with the machines whenever you can. It's easier to stick to the correct forms and less likely to hurt yourself.

3. Pick a weight, and do 3 sets of 10 each, plus or minus two. That is, start with 3x8 and work towards 3x12. Once you are there, move up to the next increment and start over.

4. Do it slowly, use the 2-2-4 rule of thumb. Say, when you are doing arm curls, take 2 seconds to curl up, hold for 2 seconds, and take 4 seconds to move back to the start position. Lifting weights quickly isn't effective.

5. Chin-up is a good exercise to do.

6. Don't forget to warm up and cool down. Stretch before you start. Stetch again when you are done with the weights.

7. 20 minutes of rope jumping at the end is always a fine bonus.

[Sarxis]

I usually do 3 sets of 10 reps. My weight-lifting friend said that would be best for me.

Of course, I haven't actually touched weights in two years; unless you consider a computer mouse as having weight.