Beginning weight training, slow reps or fast?
faithstimenow
Posts: 99 Member
I have started weight training, will I benefit from slow reps or fast? I need to lose 75lbs to reach overall goal. When will I get to see results? I always notice my belly feeling bloated after working abs....it's always my last to go. I am currently slow set of 3, 12 reps. 4 days a week. 20 min treadmill.
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Replies
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I always liked starting with light weights and slow reps, then work up to heavier weight. You can work on form when starting light and slow0
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Form, form & form.....take your time to go through the full range of the exercise using proper form.
The weight loss part comes from what you eat not how fast or slow you do your reps.0 -
Thank you0
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I guess not to many have chimed in. Your profile is closed so I don't know who you are. I'm going to assume you have never done much exercising. The treadmill is good for burning fat and calories. As you get use to doing the same exercises you can switch up. Treadmill, you can walk 2 min, then jog 2 min or switch to a bike. I like to do slow reps with weights and concentrate on flexing the muscle group that I'm exercising, sometimes I go so slow I only get 3 or 4 reps. but usually try for 8 reps. When it gets easier go up in weight. Weightlifting won't build much muscle when your dieting, but it will build strength and tone your muscles so when the fat comes off you will look better.0
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Definitely focus on form...former all day every day0
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At first i focused on form with light weights and then slowly progressed into adding weight once my form was correct. I still have form issues to this day but have learned what i need to keep in check and what i'm okay with. So start small and keep progressing: )0
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What kind of weight training are you doing?0
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Let's master the movement first. Then worry about repetition speed/tempo.0
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Weight machines. I have done this in the past, but I was at goal weight, and it gave me the best body ever. I spent a longgg time at the gym.
I am restarting at a different place in life, and not only do I to form this body, but I have to lose weight too. I can't spend the same amount of time in the gym as I did in the past, so.....it's a new challenge for me. And I am ready for it! I just got to get it right. 0 -
faithstimenow wrote: »Weight machines. I have done this in the past, but I was at goal weight, and it gave me the best body ever. I spent a longgg time at the gym. I am restarting at a different place in life, and not only do I to form this body, but I have to lose weight too. I can't spend the same amount of time in the gym as I did in the past, so.....it's a new challenge for me. And I am ready for it! I just got to get it right.
in all honesty, I would say ditch the machines and get on a good barbell program like strong lifts, starting strength, all pro beginner, etc…
machines do not give you same ROM as barbells and dumbbells and also do not work stabilizer muscles….0 -
I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.0
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faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
no, you don't need a trainer.
Look up starting strength, strong lifts, new rules of lifting for woman, or all pro beginner routine. Watch you tube videos and what not to learn proper form and then go for it.0 -
faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
Weight machines are not the worst thing ever. They are a great way to get started, especially when feeling intimidated by "that side of the gym". They are also useful when building up basic strength and when adding weight.
If you can, go to the gym when it's a bit quieter and try some exercises with some dumbbells. Is there a group class that does any kind of resistance training? Also a great place to learn some moves and have some guidance about form and such. You can also see if it's possible to have a gym staff show you some strength moves to get you started. A lot of gyms have orientations. After that, if you're still not comfortable, getting a session or two with a trainer could be beneficial.
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It's not really about fast or slow at this stage but controlled motion - pick a weight which you can confidently control but is challenging over the last few reps.
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If you are completely new I would say steady, controlled movement with light weights. Your goals in the beginning should be to work only the intended muscle groups, master the movement, and strengthen your connecting tissue (so important and to often overlooked).
A trainer probably wouldn't be a bad idea for a couple of sessions, if anything, to be sure your workouts match your ultimate goals and to help you build confidence.0 -
faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
no, you don't need a trainer.
Look up starting strength, strong lifts, new rules of lifting for woman, or all pro beginner routine. Watch you tube videos and what not to learn proper form and then go for it.
Thank you, I will scope out You Tube. 0 -
punkrockgoth wrote: »faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
Weight machines are not the worst thing ever. They are a great way to get started, especially when feeling intimidated by "that side of the gym". They are also useful when building up basic strength and when adding weight.
If you can, go to the gym when it's a bit quieter and try some exercises with some dumbbells. Is there a group class that does any kind of resistance training? Also a great place to learn some moves and have some guidance about form and such. You can also see if it's possible to have a gym staff show you some strength moves to get you started. A lot of gyms have orientations. After that, if you're still not comfortable, getting a session or two with a trainer could be beneficial.
I am sorry, but yes they are…
and instead of being afraid of the "other side of the gym" why not just walk in there like you own the place and do your workout out and leave….
as someone who is on that side, no one cares if you are a newbie; we actually have more respect for the ones that come over to "the dark side of the gym"…..
just make sure you have basic etiquette.0 -
punkrockgoth wrote: »faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
Weight machines are not the worst thing ever. They are a great way to get started, especially when feeling intimidated by "that side of the gym". They are also useful when building up basic strength and when adding weight.
If you can, go to the gym when it's a bit quieter and try some exercises with some dumbbells. Is there a group class that does any kind of resistance training? Also a great place to learn some moves and have some guidance about form and such. You can also see if it's possible to have a gym staff show you some strength moves to get you started. A lot of gyms have orientations. After that, if you're still not comfortable, getting a session or two with a trainer could be beneficial.
I have to check in to what the gym offers. Classes are usually aerobic style. Always guys on that side....maybe they can give pointers, after I scope You Tube.
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punkrockgoth wrote: »faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
Weight machines are not the worst thing ever. They are a great way to get started, especially when feeling intimidated by "that side of the gym". They are also useful when building up basic strength and when adding weight.
If you can, go to the gym when it's a bit quieter and try some exercises with some dumbbells. Is there a group class that does any kind of resistance training? Also a great place to learn some moves and have some guidance about form and such. You can also see if it's possible to have a gym staff show you some strength moves to get you started. A lot of gyms have orientations. After that, if you're still not comfortable, getting a session or two with a trainer could be beneficial.
I am sorry, but yes they are…
and instead of being afraid of the "other side of the gym" why not just walk in there like you own the place and do your workout out and leave….
as someone who is on that side, no one cares if you are a newbie; we actually have more respect for the ones that come over to "the dark side of the gym"…..
just make sure you have basic etiquette.
I will look over there today....it's not that I am scared....it's unknown territory that I need to educate myself on. Tx0 -
You want to do slow eccentrics and explosive concentric. For example on bench, lower the bar slowly then explode up with controlled speed.0
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First a foremost, GO SLOW until you have the form and control down. If your weight, hand or arm deviates in position while doing the rep, you are not in control. Slow easy reps, even lower weights at first. Once you KNOW that you can control the weight. Then take any of the techniques and see what works.0
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punkrockgoth wrote: »faithstimenow wrote: »I don't even know where to begin with free weights, lol, will need a personal trainer. But, I do want to do whatever it takes to form this body to the best shape it can be.
Weight machines are not the worst thing ever. They are a great way to get started, especially when feeling intimidated by "that side of the gym". They are also useful when building up basic strength and when adding weight.
If you can, go to the gym when it's a bit quieter and try some exercises with some dumbbells. Is there a group class that does any kind of resistance training? Also a great place to learn some moves and have some guidance about form and such. You can also see if it's possible to have a gym staff show you some strength moves to get you started. A lot of gyms have orientations. After that, if you're still not comfortable, getting a session or two with a trainer could be beneficial.
I am sorry, but yes they are…
and instead of being afraid of the "other side of the gym" why not just walk in there like you own the place and do your workout out and leave….
as someone who is on that side, no one cares if you are a newbie; we actually have more respect for the ones that come over to "the dark side of the gym"…..
just make sure you have basic etiquette.
This guy, he has some good advice and knows what's up. If someone on "our" side of the gym gives you a hard time, it's not your failing, it's theirs. As a lifter myself, with friends who lift, I know that we don't make fun of beginners, we encourage you or respect you from a distance. Some of us might even offer pointers or assistance if we think you are doing something that might cause you to hurt yourself in the immediate or near future.
The programs listed by ndj1979 are all great beginner programs and perfect for anyone, of any ability level to start out with. Watch some youtube videos to help understand the form, or if you're a reader, Starting Strength by Mark Rippetoe is a great read, albeit a little technical in nature.
Good luck.
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Thank you0
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faithstimenow wrote: »I have started weight training, will I benefit from slow reps or fast?
Neither......controlled reps with good formis best IMO0 -
Try looking for a metabolic circuit training plan its great for weight loss and includes weights depending on the circuit but alot of muscle fitness I just finished a 8 week plan lost 40lb and gaining alot of muscle growth0
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As some others have already stated, you should look into programs designed for those new to weightlifting. Bodybuilding.com is a great place to start as well as stronglifts. Right now, learning form is key, and imo, slow and steady is best. Good luck!0
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I will say, I had to go at a different time of day, and I was using a machine, which is next to free weight equipment, and this guy was texting his buddy, who was across the gym, who was also doing free weights, pointing at me, and laughing....really? I finished my set and moved to another machine until he moved. When I returned to finish, his friend told him to be nice. Now that is ridiculous, we are all there to serve the same purpose. That's what lurks on that side of the gym in the evening. If I workout today, it will have to be the same time of day again...With immaturity. This type of behavior could keep a person from going...but I am not letting no rudeness get in the way of getting my body back!0
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Have you made complaints to the gym management? No gym will put up with that kind of behavior... or they shouldn't because that's how they lose customers.0
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No, tried to ignore it, and wait until I can workout in peace. I will say something to the management if it happens again. I really go to workout by myself, and not pay attention to those around me....I just glanced at him..can't really say details of his features, but could say he was wearing red shoes. 0
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I'm an everyday gym goer... and I can tell you right now, that no person who is serious would behave that way as we are usually too busy doing our own thing to even bother looking at you unless it a "hey, that person is new here... let's hope they stick around and make some good progress". Those that do behave that way don't tend to stick around too long because we either complain to management for you or we have a nice "heart to heart" with them.
I recommend that you talk to management, tell them when and as much as you know and then report it again if it happens. If they don't do anything, it's time to find a new gym that respects you.0
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