Strength Training

DRees10

Hi all,

I've just started strength training to go alongside my calorie counting and cardio. After reading a few articles and threads I wish I'd done it sooner!

I've had a small amount of experience with weights in the past through friends, but not much. I've been to the gym three times this week and used the weight machines, doing 3 sets of 10-12 reps on each machine, using around a 20kg weight. I've also used dumbells for arm curls. I'm not confident enough to use free weights yet and I enjoy knowing my form is good using the weight machines.

Any recommendations/suggestions for what I'm doing? Am I doing the correct amount of sets/reps? The weight "feels" fine for now. I'm alternating cardio/weight days but do a small amount of cardio after weights as I read it's the best time for fat burning. I also spend around an hour using weights.

Any help would be really appreciated

Emagali74

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imjessly

My advice is to lift as heavy as you can while still being able to use proper form, and keep putting the weights up as you get stronger.
Have a protein shake after your workout, and rest the muscle groups you work for 48 hours so they can repair.

Also, if you're trying to lose weight, don't get discouraged if your scale stalls or even goes backwards for a while. Taking measurements is a better way to gauge your progress, especially when you're strength training.

scottywor

http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-1.html

Check out this 4 part series, on beginning weight training by Lyle MacDonald, one of the forerunners of nutrition and training. His Philosophies have changed my life. highly reccommend reading his stuff, above anyone else. Honest and readable approach.

I have started training again myself, and i am going back to the basics!

Good Luck, and hope this helps

audreygonzy

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truss25

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Crazyartgrrl

I see a trainer twice a week, who works with me doing some pretty intense weight work (I told him I don't have much time to work out, so he's tried to make it as intense as possible)
We alternate upper and lower body on different days. On my upper body days we target shoulders, triceps, biceps, lats, and chest. I do a lot of free weight work but being that you said you're not confident on them yet, you can use pull down machines, bicep/tricep machines, the "dip" machine. I LOVE low rows too. The universal weight machine with all the cables and pullies, the one that has room for like 8 people at a time on it, that's an AWESOME machine. Just look at the pictures and follow the exercises.

Lower body includes a lot of squats and lunges, some calf raises, leg presses. Hamstring curls suck and I hate them and they are probably my "nemesis" so I'm guessing those are the ones not to forget.

As far as sets/reps, we do a "superset". He has me start out with a weight that is reasonable but I'm not blowing out immediately, so we do 10 of something. We move on without stopping to 12 of them, then 15 of them. By the 15th rep I want to die and my muscles are at total fatigue. If you're breaking down at the 1st or 2nd set, and can't make it to the 3rd, you need to drop your weight next time. If you're not at near fatigue by the 3rd set, up your weight a little next time.

Oh and as far as cardio, I do that every weight day, for at least 30 minutes (I have a toddler, and she can handle about an hour in the kids club. I get there early for my appt. and work out on the cardio deck until it's time to get beat up by the trainer for 1/2 an hour. ) It works for me.

Just remember to push yourself. The body won't change if it's not challenged! Good luck!

ickybella

I think if you can do 12 reps, you might want to go a little heavier on the weights. Right now, I'm doing 3 sets of 10 reps for everything but in a couple of weeks I'm going to start doing 4 sets of 8 reps of everything. Do you have a plan set out? If not, here are some resources I've found helpful:

New Rules of Lifting
Stronglifts 5 x 5
Starting Strength
Bodybuilding.com

Hope this helps!

erickirb

be careful with machines, the form they make you do is not always right as everyone is a different size, and makes you lift on their plane, which is usually not good form.

TheDoctor90

First, swap to free weights. No need for you to use machines. Watch YouTube videos of correct form and start asap. Big compound exercises: Bench Press, Squats, Deadlift, Military Press etc.

If you're 'comfortable' with the weight, add more weight, otherwise you won't progress.

Helloitsdan

First, swap to free weights. No need for you to use machines. Watch YouTube videos of correct form and start asap. Big compound exercises: Bench Press, Squats, Deadlift, Military Press etc.

If you're 'comfortable' with the weight, add more weight, otherwise you won't progress.

Avoid the machines and start on Stronglifts 5x5 or Starting Strength.

Both start you pretty low with weight to tech you form then it ramps up.

SL5x5 will have you squatting 225 in appx 12 weeks if you follow the program to the letter.

TheDoctor90

Avoid the machines and start on Stronglifts 5x5 or Starting Strength.

Both start you pretty low with weight to tech you form then it ramps up.

SL5x5 will have you squatting 225 in appx 12 weeks if you follow the program to the letter.

Agreed. Stronglifts or Tentigers.

DRees10

Thanks for everyone's advice above.

First, swap to free weights. No need for you to use machines. Watch YouTube videos of correct form and start asap. Big compound exercises: Bench Press, Squats, Deadlift, Military Press etc.

If you're 'comfortable' with the weight, add more weight, otherwise you won't progress.

Avoid the machines and start on Stronglifts 5x5 or Starting Strength.

Both start you pretty low with weight to tech you form then it ramps up.

SL5x5 will have you squatting 225 in appx 12 weeks if you follow the program to the letter.

Sorry guys - like I said, I'm not very confident with the free weights or the terminology used above. I've read a few articles with the machines vs. free weights argument and it seems pretty balanced. I just want to train up so I'm fitter and lose weight, the machines are "comfortable" for me in that sense and I know that I'll never be training with free weights, apart from dumbbells, unless I make a lot of progress and that could be something I may revisit with new goals in a new chapter in my life. I've researched the technique needed for the free weights and if I'm honest it's not something I want to try until later on.

I've read that 6-8 reps of higher weights is better than 10-12 reps of lower ones so I think I'll start doing that from now on.

wellbert

You'll never be truly strong without the big, compound lifts. You can certainly improve your situation on machines, though.

erickirb

Like I said above, machines make you conform to them, which means your form may not be correct as the machine does not let you use proper form, and this can lead to injury.

Check out Stating Strength, it is meant for beginners and uses free weights. Even when starting out free weights should be the way to go (dumbbells and barbells)

TheDoctor90

Thanks for everyone's advice above.

First, swap to free weights. No need for you to use machines. Watch YouTube videos of correct form and start asap. Big compound exercises: Bench Press, Squats, Deadlift, Military Press etc.

If you're 'comfortable' with the weight, add more weight, otherwise you won't progress.

Avoid the machines and start on Stronglifts 5x5 or Starting Strength.

Both start you pretty low with weight to tech you form then it ramps up.

SL5x5 will have you squatting 225 in appx 12 weeks if you follow the program to the letter.

Sorry guys - like I said, I'm not very confident with the free weights or the terminology used above. I've read a few articles with the machines vs. free weights argument and it seems pretty balanced. I just want to train up so I'm fitter and lose weight, the machines are "comfortable" for me in that sense and I know that I'll never be training with free weights, apart from dumbbells, unless I make a lot of progress and that could be something I may revisit with new goals in a new chapter in my life. I've researched the technique needed for the free weights and if I'm honest it's not something I want to try until later on.

I've read that 6-8 reps of higher weights is better than 10-12 reps of lower ones so I think I'll start doing that from now on.

Awesome work asking for advice then completely ignoring it.

DRees10

Thanks for everyone's advice above.

First, swap to free weights. No need for you to use machines. Watch YouTube videos of correct form and start asap. Big compound exercises: Bench Press, Squats, Deadlift, Military Press etc.

If you're 'comfortable' with the weight, add more weight, otherwise you won't progress.

Avoid the machines and start on Stronglifts 5x5 or Starting Strength.

Both start you pretty low with weight to tech you form then it ramps up.

SL5x5 will have you squatting 225 in appx 12 weeks if you follow the program to the letter.

Sorry guys - like I said, I'm not very confident with the free weights or the terminology used above. I've read a few articles with the machines vs. free weights argument and it seems pretty balanced. I just want to train up so I'm fitter and lose weight, the machines are "comfortable" for me in that sense and I know that I'll never be training with free weights, apart from dumbbells, unless I make a lot of progress and that could be something I may revisit with new goals in a new chapter in my life. I've researched the technique needed for the free weights and if I'm honest it's not something I want to try until later on.

I've read that 6-8 reps of higher weights is better than 10-12 reps of lower ones so I think I'll start doing that from now on.

Awesome work asking for advice then completely ignoring it.

Not ignoring it. Think it's more suited to me later down the line - you seemed very definitive in your answer re: weight machines but I've read articles arguing that they more than have their place in strength training.

DRees10

Like I said above, machines make you conform to them, which means your form may not be correct as the machine does not let you use proper form, and this can lead to injury.

Check out Stating Strength, it is meant for beginners and uses free weights. Even when starting out free weights should be the way to go (dumbbells and barbells)

Cheers will look at Stating Strength.

Nopedotjpeg

Like I said above, machines make you conform to them, which means your form may not be correct as the machine does not let you use proper form, and this can lead to injury.

Check out Stating Strength, it is meant for beginners and uses free weights. Even when starting out free weights should be the way to go (dumbbells and barbells)

Hell yes for Mark Rippetoe programs. I'm currently doing Practical Programming (subbing pulldowns for chins/pull-ups until I can work up to them).

Nopedotjpeg

Thanks for everyone's advice above.

First, swap to free weights. No need for you to use machines. Watch YouTube videos of correct form and start asap. Big compound exercises: Bench Press, Squats, Deadlift, Military Press etc.

If you're 'comfortable' with the weight, add more weight, otherwise you won't progress.

Avoid the machines and start on Stronglifts 5x5 or Starting Strength.

Both start you pretty low with weight to tech you form then it ramps up.

SL5x5 will have you squatting 225 in appx 12 weeks if you follow the program to the letter.

Sorry guys - like I said, I'm not very confident with the free weights or the terminology used above. I've read a few articles with the machines vs. free weights argument and it seems pretty balanced. I just want to train up so I'm fitter and lose weight, the machines are "comfortable" for me in that sense and I know that I'll never be training with free weights, apart from dumbbells, unless I make a lot of progress and that could be something I may revisit with new goals in a new chapter in my life. I've researched the technique needed for the free weights and if I'm honest it's not something I want to try until later on.

I've read that 6-8 reps of higher weights is better than 10-12 reps of lower ones so I think I'll start doing that from now on.

Awesome work asking for advice then completely ignoring it.

Not ignoring it. Think it's more suited to me later down the line - you seemed very definitive in your answer re: weight machines but I've read articles arguing that they more than have their place in strength training.

Machines will only get you so far. The most muscular adaption happens when the most muscular system is stressed together. In other words, bigger movements (compound lifts) that include the most muscle groups will yield the most results. A plan with a basis of squats, deadlifts, bench pressing, overhead pressing, etc. while progressively increasing the resistance (read: weight) are what will give the most adaptation.

BrettPGH

I've been right where you are. There's a lot of great advice here. Only way to get comfortable with free weights is to start using them. I still work to try to get my form right.

Compound lifts is where it's at. Squats, bench press, dead lift, rows... any good program like Starting Strength or Stronglifts is going to focus on these.

You'll be amazed how good you feel lifting a heavy bar. Start light, get your form right and good luck to you!

Melanie_RS

http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-1.html

Check out this 4 part series, on beginning weight training by Lyle MacDonald, one of the forerunners of nutrition and training. His Philosophies have changed my life. highly reccommend reading his stuff, above anyone else. Honest and readable approach.

I have started training again myself, and i am going back to the basics!

Good Luck, and hope this helps

Excellent series, thanks for sharing!

Lance_K

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docktorfokse

Just gonna say, if working out was about being comfy, everyone would be ripped.

BrionyTallis

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TheDoctor90

Not ignoring it. Think it's more suited to me later down the line - you seemed very definitive in your answer re: weight machines but I've read articles arguing that they more than have their place in strength training.

But what's the point in being comfy and not pushing yourself? If you're going to work out, work out.
As for articles, I could find articles discussing the benefits of eating less than 1200 calories a day, doesn't mean it makes sense.

beebee0925

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DRees10

Not ignoring it. Think it's more suited to me later down the line - you seemed very definitive in your answer re: weight machines but I've read articles arguing that they more than have their place in strength training.

But what's the point in being comfy and not pushing yourself? If you're going to work out, work out.
As for articles, I could find articles discussing the benefits of eating less than 1200 calories a day, doesn't mean it makes sense.

I get why you're saying but I don't find what I'm doing comfortable. Words twisted there a bit. I will progress into free weights when ready, when my goals call for it. I've done 3 strength sessions and I'm just looking to implement a bit of strength training into my routine, my goal is weight loss, not focusing on doing weights.

criscricket

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erickirb

Not ignoring it. Think it's more suited to me later down the line - you seemed very definitive in your answer re: weight machines but I've read articles arguing that they more than have their place in strength training.

But what's the point in being comfy and not pushing yourself? If you're going to work out, work out.
As for articles, I could find articles discussing the benefits of eating less than 1200 calories a day, doesn't mean it makes sense.

I get why you're saying but I don't find what I'm doing comfortable. Words twisted there a bit. I will progress into free weights when ready, when my goals call for it. I've done 3 strength sessions and I'm just looking to implement a bit of strength training into my routine, my goal is weight loss, not focusing on doing weights.

Just to interject a bit. Are you looking for weight loss, or fat loss?

For fat loss you will get the most benefit from a modest caloric deficit and heavy weight training utilizing compound movements. the deficit can be from diet alone or a combination of diet and cardio. There is even a program called "starting Strength" which is a beginners program that stresses these types of exercises with free weights. You should Google the program and see what they have to say.

You can do what you want but I am just suggesting this as it works and is tested and means you don't have to re-invent the wheel to get the results you are looking for. The program was put together by a pro that is highly respected, and the routine is quite similar to stronglifts 5x5, which you can start with instead.

ipeloquin400

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