HLSG: Weight Training - HELP!

[lindrusso]

On another thread Laura mentioned some good tips for weight training. I think I'm pretty familiar with different exercises and techniques, but I need to find a way to fit it all in and give my muscles enough of a work out each week. I'm going for overall tone for the time being. I'd love to get some definition at some point, but I want to take it a little at a time.

So, I'm wondering what sorts of routines work for all of you?

How many exercises do you do per muscle group? How many times a week do you exercise each muscle group? Do you hit all muscles in one routine and have one day on, one day off or do you work a different group each day?

I was shooting for 3-4 exercises per muscle group and doing these 2-3 times a week per group. This is just too much. It doesn't leave much time for the aerobic part which I need more at this point. Right now I'm just squeezing in exercises here and there, but I'm pretty sure it's not enough to really have an effect.

[Laura]

I usually lift 3 times a week and it takes me around an hour. I don't lift and run back to back. I usually run in the wee hours of the morning and then lift after I drop the kids off at school and before I have started working for the day.
For each exercise, I vary between 3 sets of 12 and 3 sets of 15.

Chest: incline bench press and fly
Back: Lat pull down and seated rows
Biceps: Curls only, they get worked with other exercises
Triceps - pull down and an over the head press (I know that isn't the correct term) and tricep dips
Shoulders: Military press, lateral arm raises
front arm raises
Legs: Quad and hamstring machines, leg press and squats, standing and seated calf raises, I don't do anything for my inner thighs, or outer thighs. Running seems to take care of that. My legs are actually quite skinny, so I work to really build the muscle.
Stomach: Knee raises (I do crunches every morning when I stretch my back so I don't do them when I lift - Thank goodness!)

I have lifted on and off for a number of years but got a personal trainer for 6 sessions 2 years ago and have followed her general plan of attack. I may vary machines (exercises), but I don't usually do more
than this.

I must say that most, if not, all of these could be done at home with a set of free weights. 5, 8, 10, and 15 pound and you would really be set, especially if your goal is toning and defintion.

For me, weight training has really been addictive, it has taken time but I have really changed the shape of my body. I hope through my post and others, you'll find a work out that works for you.

[Missi]

I was concerned as well, when I started lifting weights, that is was taking away from my cardio time. What I have learned is that weightlifting really helps gain muscle faster and helps speed up metabolism. That way even sitting around, I am burning more calories than before when I had less muscle. I try and do 20 minutes at least of cardio on the days that I lift. I try and lift 2-3 times a week (all muscle groups). I would suggest just finding a good balance for you and try and stick with that, but try to fit in a little bit of both cardio and weights.

[Pat58]

Lindrusso, my motto is "My Time, My Workout." The only schedule I set for myself is to first of all, get to the gym, then second, alternate cardio workouts with weight training. Philosophy Two is "keep mixing it up." Three is to work around my rheumatoid arthritis and do what I'm capable of that day. Fourth, is a loose-ends weight training schedule like this:

Day One: Chest and triceps.
Day Two: "traditional" legs (i.e., quad extensions, ham curls, squats or leg presses) and very light dumbell work for shoulders.
Day Three: Back and biceps
Day Four: "Silly Legs" day where I use the ab and adductor thigh machines and glute machines on a light weight, then finish with either calves or a heavier shoulder workout on the machines.

It sounds like a lot but I don't use heavy weights. Also, Day One and Day Two might have 5 or 6 days between, it's just the rotation I go by. More important than sets and reps, I go with what I feel like doing that day and gauge it all by how pumped up I feel about enjoying my workout.

[food girl]

Weight training is a mystery to me. If I do light weights and high reps I am in the gym for 2 hours! If I do heavy weights and low reps I get out of the gym in no time, but I end up with this thick, Tonya Harding-esque look.

I did buy some 1 1/2 pound kick-boxing hand weights and I use these during class and in step aerobics. I wouldn't recommend this if you can't do the arm stuff without wieghts! This worked to tone me up without bulk. If you think about it, it is like doing 100s of low-weight reps.

I think the most important thing is just to get to the gym and do something (other that sit in the sauna http://www.cookinglight.com/bbs/eek.gif ). I can never stick to a schedule!

[This message has been edited by food girl (edited 09-27-2000).]

[This message has been edited by food girl (edited 09-27-2000).]

[lindrusso]

Thanks for the comments so far. It's very interesting to hear everyone's different methods, etc. Fortunately for me, the sauna makes me want to pass out - so no danger there http://www.cookinglight.com/bbs/wink.gif.

[iqueen]

This is one of my favorite subjects so thanks for asking. I used to go the gym and a personal trainer (for 5 years). It got to be too rigid of a schedule for me so I dropped my membership and experimented for a year. Now for the last 10 months I have found something that really works for me.

I bought a bench and some free weights (3, 5, 10, 15, 20 & 25 lbs) I cut out every weight training tip that came along in all my magazines that I buy. Now 4 mornings a week I work on either upper or lower body and I vary the exercises I do for each muscle group. Sometime I do 2-3 sets of the same exercise for each muscle group and sometimes I do 3-4 different exercises for the same muscle group. I vary my routine a lot to keep it interesting and fun. Some mornings I take some of the articles I have cut out and just follow their routine. I feel it doesn't matter as long as I am doing something on those 4 mornings.

I hope this helps. The great thing about doing it at home is I don't have to worry about packing gym bags...in fact, I can work out naked if I want to because it's just me, the TV and my weights.

Good luck with your endeavors!

[Pat58]

Originally posted by lindrusso:

That's the one drawback at the Y - they only have 5 and 10 pound free weights in the lower range. When your upper body is weak like mine, this is a huge step - I really need some intermediate weights (8 pounds would be nice). I might have to ask if I could just keep some there or borrow from their aerobics room (which is inconveniently downstairs).


You could ask the management at the Y, especially since it is family-oriented, to look into a dumbell set-up like the one they put in at my gym recently. It is a small rack with chrome dumbells in 3, 5, 8, 10, 12 and 15 pounds. It's immensely popular with the women and it enables you to start light and go up in stages. It's made by "Icarian," I'm sure there are other models out there on the market.

[lindrusso]

iqueen - thanks for you ideas. I like the idea of varying the routines, sets, everything.

I bought a step bench to use for aerobics and to double as a lifting bench as well as some weights, but the at-home plan doesn't work for me with the little ones around. They try to lift my weights, climb on the bench, you know, "help" mommy..... http://www.cookinglight.com/bbs/rolleyes.gif
I also find that I concentrate much better away from home - and the TV, and the phone, and the computer, and the cleaning, and the laundry.........

That's the one drawback at the Y - they only have 5 and 10 pound free weights in the lower range. When your upper body is weak like mine, this is a huge step - I really need some intermediate weights (8 pounds would be nice). I might have to ask if I could just keep some there or borrow from their aerobics room (which is inconveniently downstairs).

[andi]

Originally posted by lindrusso:
........

That's the one drawback at the Y - they only have 5 and 10 pound free weights in the lower range. When your upper body is weak like mine, this is a huge step - I really need some intermediate weights (8 pounds would be nice). I might have to ask if I could just keep some there or borrow from their aerobics room (which is inconveniently downstairs).
[/B]

I'm glad you posted this thread because I've asked the same question. For the moment I've been using the Cybex weight machine circuit at our Y. Does yours have this? It's wonderful because with each machine you focus on a different body part (arms, legs, thighs, tummy)-You can add weights to increase resistance or just do more reps. I guess it depends on the goal. I've noticed a big difference in my body so far...