Rotating resistance training?

Summer5555

I have been doing resistance for some time now using free weights and the machines, we change the program roughly every 6 weeks so move onto a different group of muscles or change the exercise, thereby the weight being dropped and having me work my way back up. I try to up the weight to the next level each week.
I know there are a few exercises that really should be done such as the bar squats, deadlifts, bench press and overhead press. My question is are these exercises that should be included with a program permanently as the basis of training and rotate a few other exercises to ramp things up a little or can they be part of a rotating program. Am I saboting myself by stopping at a higher weight and then having to restart at a much lower weight 6 weeks later?

Nopedotjpeg

I have been doing resistance for some time now using free weights and the machines, we change the program roughly every 6 weeks so move onto a different group of muscles or change the exercise, thereby the weight being dropped and having me work my way back up. I try to up the weight to the next level each week.
I know there are a few exercises that really should be done such as the bar squats, deadlifts, bench press and overhead press. My question is are these exercises that should be included with a program permanently as the basis of training and rotate a few other exercises to ramp things up a little or can they be part of a rotating program. Am I saboting myself by stopping at a higher weight and then having to restart at a much lower weight 6 weeks later?

Can you give an example of the program? If you're including all the muscle groups within each weeks workout, I don't see an issue. For example: Do Barbell Overhead Press for a few weeks, then maybe you're doing a Dumbbell OHP for a little while.

Also, it really does depend on your goals as well. I'm guessing you're doing this for the health/weight loss benefit and not training for any particular sport. The only reason I mention this is because obviously as you mentioned you will lose some strength on different exercises if you don't do them for a while. However, you can possibly do different variations of them and still keep or gain the strength in that lift. Another example: Doing Barbell Back Squats for a while and then switching to Front Squats.

Summer5555

The current one is:
Bench press
Leg Press
Lat pull down
Combined standing dumbell bicep curl, shoulder press and tricep extension
Standing leg curl
Dumbell front and side raise

My logic is I am doing cardio for weight loss, resistance for strength. No specific training as such, I have started the c25k 3 times a week and a spin class so they eased off on my leg exercises. Upper body strength is my definate weakness.

Nopedotjpeg

The current one is:
Bench press
Leg Press
Lat pull down
Combined standing dumbell bicep curl, shoulder press and tricep extension
Standing leg curl
Dumbell front and side raise

My logic is I am doing cardio for weight loss, resistance for strength. No specific training as such, I have started the c25k 3 times a week and a spin class so they eased off on my leg exercises. Upper body strength is my definate weakness.

Could you give me an example of a past routine they had you doing? How many sets and reps are you doing?

My expertise is somewhat limited, but from my understanding, to get stronger, the nervous system is becoming more efficient at firing together. You can put on a bit of muscle with beginner gains while still losing weight, but that won't last forever if you're eating a calorie deficit.

Summer5555

That's a little hard remembering a whole routine lol but I will give it a go
Single leg squats 3 set of 15
shoulder press 3 set of 15
Lateral raise, front raise & another raise in the middle of the others 3 set of 7, 7 & 7
Leg extensions 3 set of 15
Cable squat and shoulder press 3 set of 15
Can't remember if there was more or not.

Sets have been 3 of 15 which I would do the first week for form, after that I would aim for 3 sets 8.

Aware of the whole muscle and losing weight bit, not really concerned about it at this stage. Figure in the long run it will pay off eventually and it's damn good for the bones.

Nopedotjpeg

I love your attitude about it. And so many people overlook how it helps with bone health.

Sets have been 3 of 15 which I would do the first week for form, after that I would aim for 3 sets 8.

I was going to say you need to lower the reps, but I see what they have you doing here. High reps to get the form drilled in to your head, and then increase the weight and lower the reps.

Oh yeah and with your initial concern, how much weight on the bar do you have to drop when you go back to an exercise after a while away from it?
Also, the most important question. Are you happy with your routine right now?

Summer5555

Thankyou, and the whole bone health was the original reason for starting resistance.

Sometimes bar weight drops more than I'd like, but it picks up pretty quickly I guess, I'm not after powerlifting I'm after controlled difficult.
I am happy with my exercises, which will be changing this week, but you get on the net and start reading things about weight training and it makes you question whether your trainers have it right. Those 5 magical weight training exercise which is all you need, another saying split routines are pointless and another bagging trainers. "Listen to me I'm right and everyone else has it wrong" webpages. Gets all too confusing after a while.

Nopedotjpeg

Thankyou, and the whole bone health was the original reason for starting resistance.

Sometimes bar weight drops more than I'd like, but it picks up pretty quickly I guess, I'm not after powerlifting I'm after controlled difficult.
I am happy with my exercises, which will be changing this week, but you get on the net and start reading things about weight training and it makes you question whether your trainers have it right. Those 5 magical weight training exercise which is all you need, another saying split routines are pointless and another bagging trainers. "Listen to me I'm right and everyone else has it wrong" webpages. Gets all too confusing after a while.

I know exactly what you mean. I just recently started seeing a trainer now and then, and the programming he put together for me was so radically different than everything I had read before; especially on weightlifting forums. I've stuck with it for 5 weeks now, and I'm starting to see the strength gains I want now.

I'd say as long as the trainer is reputable and especially as long as they don't use the word "toning" (lol) then you're in the clear.

Summer5555

I know exactly what you mean. I just recently started seeing a trainer now and then, and the programming he put together for me was so radically different than everything I had read before; especially on weightlifting forums. I've stuck with it for 5 weeks now, and I'm starting to see the strength gains I want now.

I'd say as long as the trainer is reputable and especially as long as they don't use the word "toning" (lol) then you're in the clear.
[/quote]

I suppose a trainer does a course to get their qualifications, a webpage could be any pseudo intellectual. I think I used the word "toning" one day I remember her looking at me smirking.

Nopedotjpeg

I think I used the word "toning" one day I remember her looking at me smirking.

Sounds like a keeper. lol