Weight Lifting

[sagebrush]

I figured we could talk about the kinds of routines we're currently doing in the gym.

I myself have a split setup that follows chest/back, bis/tris/shoulders, and legs with core stuff every other day. I try for 6 days a week if I can, though I'll admit that school and work make it tricky. Usually I'll super set with a minute in between give or take, depending on the type of lift I'm doing.

[skai]

It depends on my schedule a lot, as classes and homework always get in the way.

When I go to the gym, the typical muscle groups I target together are:

-Back and bicep (brachs included)
-Chest and shoulder
-Legs and core
-Tricep, trap, and core
-Cardio/endurance

I usually start out with bicep and back on Monday, legs and core on Tuesday, chest and shoulder on Wednesday or Thursday (one of these days are usually the days I can't go to the gym), and tricep, core, and traps on Friday. It varies hugely depending on the previous week, as well as what I do on the weekends.

Before every workout I run a mile, and on cardio day I run a mile and do 20-30 more minutes of more cardio exercises afterwards. Cardio day is usually on one of the weekend days. And the other day is rest/flex day.


Stretching after every workout is important, and warming up before any workout is very important. Flexing is also very healthy as it builds resistance in your muscles, as well as forcing out the lactic acid that builds up in them. It's safe to flex muscles that are recovering from a workout, though it will be painful if you flex them too hard. Plus, it's good to see progress every so often.

[gymrat]

I'm doing Jim Wendler's 5/3/1 program, which focuses on improving strength in the squat, deadlift, bench press, and overhead press.

As assistance work, I add in a set of pullups after every set of overhead press, and a set of dumbbell rows after every bench press set. After squats, I do five sets of light, but powerful good mornings. After the deadlift I will do five sets of kettlebell swings. For ab work I do hanging leg raises.

I add 10 lbs to the squat and deadlift each month, and 5 lbs to the bench and overhead press each month. That doesn't some like alot, but in a year (assuming no setbacks) I will have a 120 lbs higher squat and deadlift and a 60 lbs higher bench and overhead press. This program also gives me enough recovery time to run track without overtraining.

This is a great program for busy people. The workouts aren't too long, You only train each movement once a week, and you can see constant progress. Beginners will be able to progress faster tan this program progresses, but it could still work for them.

[animagic4u]

Hi!
Since I'm a girl, I'm not really think trying to bulk up, but I realize weight lifting is important in weight loss.

I usually just do the strength circuit in my gym and about 20 reps on each.
It's a lot less intimidating than the free weights which are usually hogged by the boys. ^^;
It works, so I recommend it to anyone who wants to try weights without worrying too much.

[sagebrush]

I would suggest working in free weights as well if one is doing machine work. The reason for this is that a lot of machines tend to guide the user through the motion, since parts are rotating around fixed pivots, travelling down rails, etc. What this means is that an element of control/stability/balance regarding the motion is lost, leading to certain muscles, stabilizers, not being effectively trained.

[gymrat]

animagic4u, I strongly recommend using the free weights in the gym. You can still you a comfortable weight for you and you will honestly see better results. You will avoid injuries because of the strengthening of stabilizer muscles, tendons and ligaments, as sagebrush said.

I would also like to recommend doing some heavier, more strength focused work. I can almost guarantee that you will not bulk up. To become gain a significant amount of muscle is very hard for men, who have increased hormone levels that promote muscle growth. It is very difficult for women to gain massive biceps without taking illegal growth hormones and steroids.

And the benefits of heavier strength training are many. You might notice better posture, more confidence, and more energy during the day. Lifting free weights also help prevent the onset of osteoporosis, which is always a good thing.

If you feel intimidated, don't! I am always impressed when a girl uses free weights, regardless of their level of strength. It takes a lot of courage to take that step, but I think that if you do it, you will be happy with the results that you get.

[animagic4u]

Nov 5, 2012 21:40:48 GMT -5 gymrat said:

animagic4u, I strongly recommend using the free weights in the gym. You can still you a comfortable weight for you and you will honestly see better results. You will avoid injuries because of the strengthening of stabilizer muscles, tendons and ligaments, as sagebrush said.

I would also like to recommend doing some heavier, more strength focused work. I can almost guarantee that you will not bulk up. To become gain a significant amount of muscle is very hard for men, who have increased hormone levels that promote muscle growth. It is very difficult for women to gain massive biceps without taking illegal growth hormones and steroids.

And the benefits of heavier strength training are many. You might notice better posture, more confidence, and more energy during the day. Lifting free weights also help prevent the onset of osteoporosis, which is always a good thing.

If you feel intimidated, don't! I am always impressed when a girl uses free weights, regardless of their level of strength. It takes a lot of courage to take that step, but I think that if you do it, you will be happy with the results that you get.

Thank you!!
You guys are making me feel a bit more confident.

I'm pretty weak so I'll have to start light. I think I'll begin on a day when there's not many people either. ^^;

But once I gain more confidence I can start competing with the boys!! (not really......well maybe?)

[Austin Yun]

I've been lifting a bit less than a year. Pretty much started doing this:

rippedbody.jp/the-big-3-routine/

In and out in under an hour. I'm lazy, so that's good. Lol.

Now I'm transitioning to a split, so I alternate between Squatting and Deadlifting (what I think of as the main exercises), do a press (either Bench or Overhead/Military), and a pull (Chin-Ups or Rows).

Warm up with Front Squats pretty much every day. Working up to maybe 90% my 3RM.

Strained my back a week and a half ago trying to prepare for a powerlifting competition on Dec 1st. Was trying to make Class IV (BP 200, Squat 250, DL 300, roughly, for my weight class) by then and definitely overdid it in terms of doing too many PR attempts too close together.

Right now my PRs are BP: 185x2, Squat: 245, DL: 300, but that's on different days, so... yeah.

animagic4u:
www.youtube.com/watch?v=mRkfaG38t7Y
www.leangains.com/2012/10/train-like-man-look-like-goddess.html (NSFW language)
www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

[animagic4u]

Nov 6, 2012 15:33:00 GMT -5 Austin Yun said:

animagic4u:
www.youtube.com/watch?v=mRkfaG38t7Y
www.leangains.com/2012/10/train-like-man-look-like-goddess.html (NSFW language)
www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Thanks guys!! ^^ You're a huge inspiration. XD

[Commander Hurricane]

Seeing as how wrestling season is coming up for me, I'm sticking with little weight and lots of reps, just to keep up my strength, while not building large, weighty muscle. My wrestling coach has a schedule up written by a college wrestling coach (I want to say Ohio, but not 100% sure), that usually ends up looking like this:

-Chest & Triceps
-Legs & Biceps
-Shoulders & Back
*I also do abs every day after my workout

I notice a lot of you guys and gals don't like to combine chest and triceps, why? I think most chest workouts also work out triceps, so it makes sense to me, but I'd like to hear different ideas!

[gnarbeard]

Nov 5, 2012 21:40:48 GMT -5 gymrat said:

Lots of good info

Gymrat's right, animagic4u, bulking up is pretty difficult for most people. Gaining muscle mass is part heavy-lifting (with an emphasis on power--high weight, low reps) and part nutrition as it takes a large increase in protein intake to build huge muscles.

While I will say that if you're concerned, starting with machines can be a great way to get comfortable with strength training/weight training. Working with free weights is ultimately more effective for exactly the reasons mentioned (stabilizer muscles, etc.).

Nov 6, 2012 20:53:00 GMT -5 Commander Hurricane said:

I notice a lot of you guys and gals don't like to combine chest and triceps, why? I think most chest workouts also work out triceps, so it makes sense to me, but I'd like to hear different ideas!

I actually don't use split days for weight lifting. So, I'm like you where I work chest and tricep (and various other muscle groups) on the same days.

[Austin Yun]

Also, men have like, 10-20x higher serum testosterone level than women.

Barring pharmaceutical assistance, it's not gonna be a problem lol.

[gymrat]

I don't do specific tricep/ bicep work (gasp!).

I don't even breaking it down by muscle group. I make my plan more along the lines of lower body push (squat-type movements), lower body pull (deadlift-type movements). For upper body I do horizontal push and pull on one day and vertical push and pull on another day.

Abs/ lower back are worked everyday that I lift.

[sherlockhooves]

Nov 5, 2012 13:55:35 GMT -5 animagic4u said:

Hi!
Since I'm a girl, I'm not really think trying to bulk up, but I realize weight lifting is important in weight loss.

I usually just do the strength circuit in my gym and about 20 reps on each.
It's a lot less intimidating than the free weights which are usually hogged by the boys. ^^;
It works, so I recommend it to anyone who wants to try weights without worrying too much.

Yes it is, weight lifting and strength training are essential for weight loss. The more muscle you have the more fat is burned and the less empty calories you carry. Good on you for sticking with that. Most girls I see at my gym just run on the treadmill and call it good.

[sherlockhooves]

Also the most important thing I believe I should mention to everypony, just because I see this so often in the gym. BREATH! Always breath when you execute the movement. Exhale on the actual exercise and inhale on the return. I see so many guys hold their breath while they workout. It looks like they're about to pop a vein or something. If you don't breath you get dizzy and you could possibly injure yourself or pass out and then (after making sure you were okay) I would laugh at you. Just my advice on the weight training subject.