How did you create your program and other lifting questions

dovesgate

I've reached my first goal and I am so ready to stop obsessing over the scale to concentrate over what really concerns me - losing inches. From what I have researched, lifting seems to be the way to go with some cardio thrown in for good measure. I don't have the cash flow for a session with a trainer nor do I have access to a gym so I'll pick everyone's brains here.

How did you develop your lifting program? Which groups do you work together (abs and legs, shoulders and back, arms and?)?

I've got 2, 5, and 10lb weights. The 10's are heavy enough for me that I can do 3 sets of 8 reps and have to set them down but I can rest for 30 seconds or so and pick them back up to do another 3 sets of 8. Is this heavy enough or should I go get a heavier set? What weight would you suggest?

What does it actually mean by lifting heavy to failure - where you absolutely can't do a single more of that type or where you can rest and recover and do more?

I'm still fairly heavy. Would it be more beneficial to do something like 30DS 5x's a week or switch to weights and other straight strength workouts 3 days with cardio 2 days? I'm not necessarily concentrating on building muscle even though I know muscle is a beautiful thing and it is a bonus. I'm just trying to get the inches off. My new goal is to drop 2 more sizes by the end of November. My *kitten* is big enough that I should be able to do it. :laugh:

dovesgate

Bump?

SBourassa78

Try some of these: http://newbie-fitness.blogspot.de/2007/01/stripped-5x5.html
Or this: http://www.stumptuous.com/workout-6

mfanyafujo

I follow a body weight program ("You are your own gym," but there are many others). Works great with a tight budget, and you can also use what equipment you have, or make some equipment with basic household stuff. I definitely was seeing results within a few weeks by doing serious work about 4 times a week.

I don't know if there's a technical definition of lifting to failure, but in my program, for example, if I am doing three sets of one exercise, I should not be able to reach 12 reps in each set - one or more sets should fail before the 12th rep. If I can reach 12 reps for all three sets, I need to be doing a harder exercise.

As far as buying new weights, try doing a variety of body-weight exercises first. You can work all of your muscle groups this way. I've found that I can't yet do all of the arm exercises (one-armed pushups, for example) so I don't feel I need weights for my arms. When working my legs, I usually just pick up something big and bulky and try not to fall over.