Need advice on strength training

[Mbart]

I would like to get your advice and hear of your experiences with strength training. I have just started it, and am concerned about getting too bulked up. While growing up, I was a competitive swimmer, and weight training was part of it. Altho my coaches insisted I wouldn't build up a lot of muscle mass, I definitely did...to the point of being nicknamed "muscles" by some boys in Jr. High! Not really great for a teenage girl's psyche! And I've yet to rid myself completely of this...just last summer, I ran into an old high school acquaintance who stated, "I recognized you by your swimmer's shoulders!" (Note to self: when running into old acquaintances, pick out a POSITIVE feature upon which to comment!). Anyway, I tell you all of this so that you know I'm not just paranoid...I think this is a legitimate concern. SO, any thoughts on how to go about maintaining healthy muscle mass without developing into a linebacker? Anybody run into similar problems?

Thanks in advance!

[BosunsWife]

I lift weights (moderately) and I also lift a 35 pound toddler alot! I had a doctor ask me if I did a lot of swimming. I said no, why? He replied that I just had broad shoulders and was pretty well developed muscularly in that area. I replied "you try lugging 30 pounds around with you (what DD weighed at the time) everyday and see how your upper body looks LOL! I have always been fairly strong in my upper body and also my legs. Kind of ironic when you think about it, but even though I have a weight problem, I'm actually very fit.

I worked with a trainer before I had my DD. I lifted weights four times a week (two times with him). As long as you don't lift a lot and do more reps with low or lower weights, you shouldn't bulk up. If you can afford it, I highly recommend working with a trainer at least once a week. Unfortunately now that I am a stay at home mommy paying a trainer isn't tops on my list of financial priorities. One day I will work with a trainer again....

[KValley]

Hi mbart,

My first piece of advice matches Bosun’s Wife- schedule a couple of sessions with a trainer at your gym. I had been lifting weights for about two years before I finally met with a trainer last Fall (okay, so he was REALLY cute) and what a HUGE difference it has made. H/she should be able to help you determine a weight routine that will define your shoulders without adding bulk, and also work on your arms and chest to create balance in your upper body. There are also strength exercises that use your body weight for resistance, which may be an alternative for your shoulders in developing strength and definition, rather than lifting weights. My shoulders develop pretty quickly so I have two body-weight resistance exercises that I alternate in with my weightlifting.

I won’t contradict your experience of building bulk in high school as a result of strength training, but the general rule is that women simply don’t have the body chemistry and makeup to build significant bulk-unless they are training hardcore and getting some chemical assistance. I suggest only working your upper body a couple of days a week and alternate that with lower body routine.

I am hippy and have (I think) a large butt (thank god for Jennifer Lopez- butts are in fashion -and for my DH who tells me I’m beautiful), so I was worried about bulking up my lower body. Instead, I have noticed that my rear-end is higher, tighter and defined, and I continue to increase the level of resistance (weight amount) without fear of being bulky. Except for my chest (36C) I am lean on top. Since weightlifting I have developed noticeable muscle, but not bulk (although I keep trying ‘specially biceps- Angela Bassett is my idol).

I just remembered that my college aqua-aerobics instructor asked me if I was a swimmer (I wasn’t), because I had a swimmer’s body (strong trunk, I guess) http://www.cookinglight.com/bbs/smile.gif Still puzzling over that one!

In my late 20’s I finally gave up the notion that I would ever be skinny and accepted that my body was built for strength- that’s when I discovered strength training. Now in my early 30’s I LOVE my lean, hard muscles and my curves- I love the feeling of power and strength that I get from lifting weights and I know that my bones will thank me for it when I am in my 70’s. I sound like an infomercial, don’t I?

Anyway, do meet with a trainer. Even with just an hour session you will learn proper form, work out a set of exercises, determine the appropriate weight range and rep amounts based on your goals, and it is so motivating. You just can’t have the guy that works at MY gym http://www.cookinglight.com/bbs/smile.gif

And if anyone calls you “Muscles”, flaunt it, baby!

Julie

[food girl]

Julie,
Can we be friends?

I whole-heartedly agree with everything you said. I have so many friends who don't do any weight training and they are thin, but constantly complain about looking "flabby". When I mention weight training they say "oh, I don't want to get any bigger".

I do a weight training class it is called Total Body, some gyms call it Body Pump. You work each muscle group for 4 minutes without stopping. You use a bar with 2 1/2, 5, or 10 lb plates depending on what body part you are working. This class is awesome. I can tell a huge difference in my legs and my back of all things. I was worried about doing squats because I have a large "southern hemisphere". I can tell that it has gotten much firmer and I have that cool muscle separation up the front of my thigh (quadricept muscles).

Mbart, you may want to check at your local YMCA for one of these classes!

Happy lifting!
Lisa

[Kerri]

Julie,

I just wanted to thank you for your girl-power inspiring post. I want to be your friend too!

Kerri

[KValley]

Awww, shucks, guys (I'm glowing and giggling as I write this)- thank you!! More power to us, eh?

Now I'm off to the gym- it's upper body day http://www.cookinglight.com/bbs/smile.gif

[Mbart]

I cracked up when I read, "flaunt it baby!" Thanks for the inspiration...I agree, bigger and firm is miles ahead of thin and flabby! I am encouraged, thanks for all of the great advice, and keep it coming! I love to hear of others' successes...it fires me up for my own workouts!

[mightyh]

KValley and Food Girl - I don't think a personal trainer is in my [near] future, so could you help? What are you doing that has helped your rear so much? I feel that's the flabbiest part on me and I am not sure anything I've tried yet has helped much.

[KValley]

Originally posted by mightyh:
KValley and Food Girl - I don't think a personal trainer is in my [near] future, so could you help? What are you doing that has helped your rear so much? I feel that's the flabbiest part on me and I am not sure anything I've tried yet has helped much.


mighyh-

I do 2 upper body, 2 lower body sessions a week, alternating days, with a day of rest in between each complete workout, i.e. Monday: Upper Body, Tuesday: Lower body, Wednesday: no strength training. (my so-called lower body sessions also include abs and shoulders, upper body session focus on back, chest, triceps and biceps).

here's what I'm working on for lower body:

I do 4 of the 6 exercises listed below during a session (I rotate the non-weight exercises between sessions, but always do the smith and leg press); 2-3 sets, 8-10 reps each.

Smith Squats (requires Smith Press Machine). If you want to really work your butt, make certain your feet are not far out in front of you- this focuses on the quads. I use a 20 lb weight on each side, but it's taken a while to work up to that. http://www.abetterway2fitness.com/images/Squat.gif

Here's a picture of a smith press below (it's a multipurpose machine). In this case, the bar would rest on your shoulders behind you (your gym should have a pad that wraps around the bar to protect your neck), your body set up like the picture above. The Smith machine provides support to your upper body and back as you come into and release the position, unlike a barbell or dumbbell.

http://www.ast-ss.com/training/exercises/shoulders/images/smith_shoulder-press_bot.jpg

Leg Press I use the one in which the foot plate is high in the air and at an angle (see picture below). I press between 90-130 and change the position of my feet to work different muscles. Keep your feet high on the plate- it is more difficult, therefore more effective. Only lower your legs to form a 90 degree angle. If you have knee problems, go easy on the weight. http://www.abetterway2fitness.com/images/LegPress.gif

Now, the non-weight machine exercises:

Exercise Ball Squats An exercise ball is behind you, against the wall, at waist/hip level. Squat with both legs, lowering to a 90 degree angle, or do single leg squats, with the sole of your resting foot pressed against the wall behind you (looks a bit like stationary lunge below). I hold onto 5-8 lb dumbbells

Stationary Lunge Either with the foot of your bent leg flat on the floor, or raised on a step bench, raise and lower on one leg, only switching legs after a complete set. Keep the knee of your bent leg behind your toes and don't go below a 90 degree angle; you are on the toes of the leg that is stretched out behind you. I will add dumbbells to these, as well. http://www.abetterway2fitness.com/images/Lunge.gif

4 position balance reach This one is so difficult to explain and it is probably the most effective. Stand with your left foot on a step (low level). Reach your right leg out in front of you, squatting slightly, letting your heel touch the floor; straighten
up; lift your leg to the right, squatting slightly, touching your toe to the floor; straighten up; lift your leg behind you, again squatting slightly on your left leg;
touching your toe to the floor (essentially doing a lunge), straighten up; cross your right leg behind you, touching your toe, upper foot to the floor, again squatting slightly with your left; straighten up. Repeat several times before switching legs (move to other end of step bench)

I can only do 5 reps, two sets (these also take some time, so boredom or being pressed for time are factors here). Each rep consists of 4 squats: forward, side, lunge, cross. I don't raise the step bench at all- I use only the step without risers. You also need your arms out in front and to the side for balance.

These are kick-*** hard
(pardon my French http://www.cookinglight.com/bbs/smile.gif) If you ski, you must do these- they are amazing for the quads, inner and outer thighs, building up strength and flexibility in your knees, and for stability

I'm such a visual person that it's hard for me to adequately describe this- I hope I've given a decipherable description. Sorry, no reader model here!

Reverse Lunge This is simply the reverse lunge move from the 4 position balance reach. I add dumbbells to this.

There are a bunch of funky leg machines at the gym, but I stay away from those, with the exception of the Smith and Leg Press; I like to work multiple muscles sets at once and squats and lunges are good for this. Besides, the machines work at positions that we don't do naturally, (e.g. the reverse leg curl or those abductor, aductor things), whereas we squat and lunge on a pretty regular basis.

And, dare I add, YOGA! Yoga will lengthen out these muscles and make your strength training more efficient and effective.

I'm tired now. Nighty nite, all!

Julie

[This message has been edited by KValley (edited 05-08-2001).]



[This message has been edited by KValley (edited 05-09-2001).]

[mightyh]

Oh wow--I don't think I need a personal trainer after this!! Thanks so much, Julie. I'm printing out a copy of your moves and will start to work on this immediately.

One question: what does the Smith Press Machine look like?

[KValley]

Originally posted by mightyh:
Oh wow--I don't think I need a personal trainer after this!! Thanks so much, Julie. I'm printing out a copy of your moves and will start to work on this immediately.

One question: what does the Smith Press Machine look like?


I added pretty pictures above and edited some of what I wrote last night- wasn't making too much sense in my fatigue!

[mightyh]

Eternally grateful for your pictures. Thank you so much! I'm a little disappointed cause my gym (Y) doesn't have free weights, so it looks like the smith machine isn't an option for me right now. I'll focus on the others and hope that suffices.

THANK YOU!!!

[MPHenderson]

I have also great success with weight training. No bulk, getting nice definition in arms and shoulders (Angela Bassett, I wish.)

I have worked with a personal trainer and have taken "body sculpting" classes. Both were extremely beneficial.

I'd also like to recommend the Weight Training for Dummies book. I hate the title (the "for Dummies" bit bugs me from a marketing perspective, but I guess it works for them!). The book is very helpful, has good pictures and ideas on putting together a program.

Good luck!

[Mbart]

Wow...this is awesome! Thank you, everyone, for your input and extremely detailed replies!!! This BB is such a wealth of information; how did I get along without it? I sort of feel like it's my SECRET WEAPON! http://www.cookinglight.com/bbs/smile.gif