Calling all weight lifters...

jacquelyn_erika

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

I need to set up a strength training routine for myself ASAP. Seeing the scale go down is great, but I want to start seeing some major changes in my body composition.

Does this website seem knowledgeable?

Thanks!

chelsea_thatsme

I wanna know too, because not only do I want to lose weight, but I want to be toned. So I need more info on that.

mhotch

I don't know about this website, but another suggestion is the book "New rules of weightlifting for women." it is a good read. I found it in my local library. See if your library has it, try it out before you buy it.

heybales

Great resources to pick the type of exercises too. Shown how to do the workout actually. And can pick the type of routine to use.

http://www.exrx.net/WeightTraining/Guidelines.html

* Perform a minimum of 8 to 10 exercises that train the major muscle groups
o Workouts should not be too long.
+ Programs longer than one hour are associated with higher dropout rates.
o (See ExRx's suggested workout templates) http://www.exrx.net/Lists/WorkoutMenu.html
o (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
* Perform one set of 8 to 12 repetitions to the point of volitional fatigue
o More sets may elicit slightly greater strength gains but additional improvement is relatively small
+ (See low volume training). http://www.exrx.net/WeightTraining/LowVolumeTraining.html
o (Consider additional warm-up set described below)
o (See high repetition burns more fat myth) http://www.exrx.net/WeightTraining/Myths.html#anchor9628175
* Perform exercises at least 2 days per week
o More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
+ (Progress is made during the recuperation between workouts)
o (See optional split programs)
* Adhere as closely to the specific exercise techniques
o (See exercise instructions via exercise directory) http://www.exrx.net/Lists/Directory.html
* Perform exercises through a full range of motion
o Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
o (See benefits, over generalizations, and notes on full range of motion)
* Perform exercises in a controlled manner
* Maintain a normal breathing pattern
* If possible, exercise with a training partner
o Partners can provide feedback, assistance, and motivation.

xraychick77

go to bodybuilding.com if you want to talk to real body builders..there is a female forum with lot of pro fitness athletes/models. plus plenty of other things, articles, exercises (with videos) etc etc.

there is a difference between strength training and muscle building. either way, you really need to make sure you are eating enough. it takes alot of effort to build muscle. can you get stronger without building muscle, yes. but building muscle makes you stronger and will change your body composition.

most people, like myself do a bulk and cut. i just finished bulking. i gained 10 lbs..hopefully some of that is muscle. Now i am cutting. Trying to lose fat while maintaining all that muscle i worked so hard to build the past 5 months. this takes still lifting heavy, adding more cardio and eating plenty.

as i said..bodybuilding.com has tons of info..correct info.

i am 5'2", i currently weight around 127. i hit the gym about 5 times a week.
i change up my routine every month or so.
right now i'm doing a split..

each is a day, for an hour.
one day -bicep and chest....3 exercises each, 3 sets 8-12 reps
one day - legs and shoulders...3 exercises each, 3 sets 8-12 reps
one day - triceps and back....3 exercises each, 3 sets 8-12 reps
cardio on off days or rest..

sarahsmom1

online use .org....gov.....edu most reliable sources

RahBuhBuh

online use .org....gov.....edu most reliable sources

Not so much. Anyone can register a .org

I would go with New Rules or Encyclopedia of Modern Body Building or bodybuilding.com.