New to Strength training

nytdreamer80

Quick question---
How many reps of 10 should I do? Currently I do 3 sets of 10, and then move on to the next machine. Should I be doing more on each machine with a small break? Or just do the 30, and move on???

JaimeBrown5

When you get to the 10th rep, is it still easy? Could you keep going to 15?

You should be doing enough reps, with a heavy enough weight, that when you get to the last rep it's HARD. Your muscles should be TIRED when you are done your last set.

nytdreamer80

the first 2 sets I am ok. the third one I can usually only do half.

addisondisease2

Depends on your goals. The 3x10 scheme is highly over used. Why not 10x3 or 20x2 or 5x5 or 5/3/1+.

My recommendation would be to ditch the machines as they are a crutch, learn how to weight lift with free weights, and you will become awesome!

jennalink807

I typically do 3 sets of 6-8 reps with 20-30 seconds in between each set. I lift weight heavy enough that I would not be able to do more than 8 reps. The heavier you lift (within your limits) the quicker your muscles will strengthen. ALWAYS give a day of rest between strength training for each muscle group. (You can do legs one day and arms the next or both on one day with a rest in between) Also, make sure you work your muscle groups evenly to avoid injury. Don't just do bicep curls or only leg presses. Work the biceps, triceps, shoulders, hammies, quads, and calfs; plus some core work.

I typically do 20 mins of strength training followed by 30 mins elliptical/ cardio.

Good luck!

nytdreamer80

why does this have to be so darn complicated. haha. right now, i do some work on the machines (because the boys hog all the free weights), and then do some work on the benches (squats, benchpress). I also throw in some dumbell work.

addisondisease2

why does this have to be so darn complicated. haha. right now, i do some work on the machines (because the boys hog all the free weights), and then do some work on the benches (squats, benchpress). I also throw in some dumbell work.

YOU: Walk up to the squat rack, "hey how many sets do you have left"
GYM RAT: "I have two left"
YOU: "Cool I'll jump in after your sets"
Then you do you squats, dead-lifts, clean & jerks, push presses, your snatches, over head press, bent rows. etc.

nytdreamer80

why does this have to be so darn complicated. haha. right now, i do some work on the machines (because the boys hog all the free weights), and then do some work on the benches (squats, benchpress). I also throw in some dumbell work.

YOU: Walk up to the squat rack, "hey how many sets do you have left"
GYM RAT: "I have two left"
YOU: "Cool I'll jump in after your sets"
Then you do you squats, dead-lifts, clean & jerks, push presses, your snatches, over head press, bent rows. etc.

HAHAHA. Good one. Im a lover not a fighter. Those muscle heads are nothing nice I tell you.
What are snatches?, bent rows, and clean and jerks??

4jenniferk

I agree... I was told by my trainer to do 8-10 reps three times and it should be a challenge to get the last one done.

4jenniferk

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HAHAHA. Good one. Im a lover not a fighter. Those muscle heads are nothing nice I tell you.
What are snatches?, bent rows, and clean and jerks??
[/quote]

You just asked what are snatches? LOL! Not pleasant steer clear!

nytdreamer80

well i KNOW what snatches are, but not in the gym world?? lol.

marycmeadows

for an extra challenge - try super sets -- 1 set of 10 on one machine, and right into another set of 10 on another machine with no rest. rest 30 seconds in between super sets. i.e. this is what I did yesterday.

10 front squats w/35lb dumbbell + 10 lunges each leg holding 15lb dumbbell in each hand + rest 30 seconds - repeat 5 times

12 leg extensions 75lbs + 12 leg curls 60lbs + rest 30 seconds -- repeat 4 times

15 chest press 25lb dumbbell in each hand + 15 single arm rows on each arm holding 20lb weight + rest 30 seconds -- repeat 4 times

jdavison91

You may want to google Starting Strength or Stronglifts 5x5. Those are both good beginner workout programs that will help you progress and work major muscle groups. Once you get through one of those programs you can move on to isolation lifts. Good stuff!

nytdreamer80

for an extra challenge - try super sets -- 1 set of 10 on one machine, and right into another set of 10 on another machine with no rest. rest 30 seconds in between super sets. i.e. this is what I did yesterday.

10 front squats w/35lb dumbbell + 10 lunges each leg holding 15lb dumbbell in each hand + rest 30 seconds - repeat 5 times

12 leg extensions 75lbs + 12 leg curls 60lbs + rest 30 seconds -- repeat 4 times

15 chest press 25lb dumbbell in each hand + 15 single arm rows on each arm holding 20lb weight + rest 30 seconds -- repeat 4 times

Dang woman. Thats alot of weight. For the dumbbells I usually do 5 and 10 pounds on those. Maybe I need to up it, but like yesterday I was doing 10 pounds in each hand (arm lifts) and I about died after about 12 of them.