help I'm I spending to much time on my reps [lifting]

loveswalking

Today I spent one hour weight lifting. I did free weights at home. Here is what I did.
5 mins. warm up on treadmill

dumbell chest press -2setx8reps
dumbell fly -2x8

seated dumbell press -2x8
seated dumbell lateral raise 2x8

one-arm dumbell row 2x8
dumbell pullover 2x8

dumbell extension 2x8
triceps kickback 2x8

alternating dumbell curl 2x8
seated dumbeel curl 2x8

All of this took me 55 mins. to do plus the 5 min. warm up total one hour. I rested about one min. in between each set.

I would appreciate any help. I'm new to weight lifting.

girlinahat

Hi,

do you have access to a barbell and squat rack? Compound moves such as from the Starting Strength of Stronglifts programme would help to target more muscles in a shorter amount of time - it takes me about 30-40 minutes on a Stronglifts workout.

PhoenixFitLife

hate to say it but it doesn't sound like you're doing too much. maybe you can tighten up and utilize your time better by taking less breaks between reps (if u do. i figured u may since it took so long to do that amout of reps)

Matt_Wild

What is wrong with the time frame?

Bakkasan

Thats my suggestion too. Try to go for compound work to reduce the amount of time workin it

HIITMe

What is wrong with the time frame?

exactly and even with strong lifts, as you progress, it will take longer to lift and will need longer rest periods...thus an entire session will take longer

PhoenixFitLife

What is wrong with the time frame?

yeah, maybe you're right. if i do a full workout that's just chest and tris it'll be around 40-45 minutes

ArroganceInStep

Today I spent one hour weight lifting. I did free weights at home. Here is what I did.
5 mins. warm up on treadmill

dumbell chest press -2setx8reps
dumbell fly -2x8

seated dumbell press -2x8
seated dumbell lateral raise 2x8

one-arm dumbell row 2x8
dumbell pullover 2x8

dumbell extension 2x8
triceps kickback 2x8

alternating dumbell curl 2x8
seated dumbeel curl 2x8

All of this took me 55 mins. to do plus the 5 min. warm up total one hour. I rested about one min. in between each set.

I would appreciate any help. I'm new to weight lifting.

There's 20 total sets in your workout.

5 minute warmup
19 total minutes resting between each set
A set of 8 shouldn't take more than a minute, so 20 minutes for that

45 minutes. That means you spent 15 minutes getting and replacing dumbbells (or you underestimated your rest between sets).

For that type of workout and the fact that you're only doing 2 sets each, I'd say set a hard limit on rest of 30 seconds between sets, and be more snappy getting new DBs and whatever.

DavPul

What is wrong with the time frame?

I'm with Matt on this. 45-60 mins is perfectly fine. Congrats on getting started. Hopefully soon you'll have access to additional equipment and can add some barbell work to your program.

Danny_Boy13

What is wrong with the time frame?

exactly and even with strong lifts, as you progress, it will take longer to lift and will need longer rest periods...thus an entire session will take longer

^ this. 1 hr workout time is pretty standard for lifting. What kind of time frame were you looking for? What are your goals? Are you looking for size or strength?

loveswalking

Thank you for your help.

What I did was to take my time with my lifts. About 3 seconds to lift, rest 2 seconds, then lower for the count of 4 seconds. I thought I had read somewhere that you get better results doing them slow. I didn't know if I was spending to much time on each lift.

Yes I do have a barbell but was not doiing any squats for now because my knee tends to hurt. I thought I would wait until I lost about 10 lbs. more before I try to do squats. That way I would have less weight on my knees.

I

Matt_Wild

I simply take as long as it takes. Sure I don't hang about but its never done me badly. If its 45 or 90 mins, thats what it takes.

And as said as you get heavier and heavier it take time to recharge, esp for things like legs and your back.

ArroganceInStep

I simply take as long as it takes. Sure I don't hang about but its never done me badly. If its 45 or 90 mins, thats what it takes.

And as said as you get heavier and heavier it take time to recharge, esp for things like legs and your back.

Not everyone has 90 minutes, or an hour to work out. I workout on my lunch break because that's when I can. Limiting time in the gym is worthwhile for some.

Matt_Wild

Oh absolutley. If you've got 45 mins, you have 45 mins! :laugh:

Danny_Boy13

What I did was to take my time with my lifts. About 3 seconds to lift, rest 2 seconds, then lower for the count of 4 seconds. I thought I had read somewhere that you get better results doing them slow. I didn't know if I was spending to much time on each lift.

What it sounds like you are doing is some form of TUT (Time Under Tension) lifting. For some it works great and others not. I personally find it difficult to keep with that kind of cadence count. Standard cadence on TUT training is 4 count / sec movement - 2 sec hold - 4 count / sec move. So on Bench press starting at the top lowering the weight to the bottom of the lift in a 4 count / sec. Once there pause for a 2 count / sec and then press back up for a 4 count / sec. So in total one rep take a 10 count / 10 sec. I find it very hard to do so it is not my fav but others have excellent results.

loveswalking

Thanks:
I will just do regular lifting that way it should cut down on my time and be easier to do.

taso42

I guess it's become cliche, but start a 5x5 or 3x5 style compounding lifting program. Starting Strength or Stronglifts are an excellent starting point. Make sure to read the respective book before starting the program. Starting Strength (the book) is recommended regardless of what program you end up doing.

RUNN3Rmom

It takes me about 1-2 hours to complete a full heavy lifting day. The rest is key (imo anyway).

newcs

Could you try alternating sets? Do a set of upper body exercise then a lower body one and cut your rest time down since a portion of your body was resting during the alternate set. I do circuits like this to save time since I work out on my lunch and between getting to/from the gym, changing and showering I only get 35-40 actual minutes on the floor.

Docmahi

What is wrong with the time frame?

^^ this

No_Finish_Line

yeah, sounds like the amount of time your spending on one rep is far more then typical. A legitimate way of doing it, but as long as you don't use momentum to swing the weights, you don't have to go that slow, unless you want to.

I'd also suggest super sets of opposing muslce groups. do your curls and then immediately do your kick backs after. after both sets are done, rest and repeat. saves time and you get a better pump.

loveswalking

yeah, sounds like the amount of time your spending on one rep is far more then typical. A legitimate way of doing it, but as long as you don't use momentum to swing the weights, you don't have to go that slow, unless you want to.

I'd also suggest super sets of opposing muslce groups. do your curls and then immediately do your kick backs after. after both sets are done, rest and repeat. saves time and you get a better pump.

I would like to try the super sets you suggested. So how would I go about doing it with the lifts I have mention? Would you mind breaking it down for me please. I would like to try it this Friday after a days rest inbetween. Thanks for your help.

loveswalking

Could you try alternating sets? Do a set of upper body exercise then a lower body one and cut your rest time down since a portion of your body was resting during the alternate set. I do circuits like this to save time since I work out on my lunch and between getting to/from the gym, changing and showering I only get 35-40 actual minutes on the floor.

The ones I have llisted are for upper body. I don't know what to do for lower body besides squats and lunges. Which I will try once my knee feels stronger. But I will try that when I can. Thanks

No_Finish_Line

well you can really superset any exercise, even one for the same muscle, but its more pleasant to do differnt ones. I'd probably do it something like this. (although i rarely if ever do an entire work out in supersets, I just pair a few together if i have to save time).

dumbell chest press -2setx8reps
one-arm dumbell row 2x8

dumbell fly -2x8
dumbell pullover 2x8

seated dumbell press -2x8
seated dumbell lateral raise 2x8

dumbell extension 2x8
alternating dumbell curl 2x8

triceps kickback 2x8
seated dumbeel curl 2x8

personally, i'd probably choose different exercise, but thats the best i could do with the ones you chose. The two chests togther (fly and pullover) wont be too bad, but the shoulder exercises will be tougher to get through. Consider subsituting some dumbell squats for the seated laterals. your not going to fail at 8 but its better to get some leg work in.

also consider doing it like a curcit, where you start with the first exercise and contiune to the last one, thats one set. rest, repeat. thats better for weight loss anyway if thats a goal.

Danny_Boy13

Here is something I would do based on your request:

Upper Bod:

Bench Press
Bent over row

Standing Press
Rev Fly's

Pull Ups
Dips

This is just to get started and have an idea. What Pax was getting to was to do a lift and then immediately do another lift of an opposing body part (Chest then Back, Bi's then Tri's, ect).

Others (I personally) will do more of a spit body routine if I am in a volume kind of training mode. Here is what something like I would do.

Dumbbell Bench Press (15, 12, 10, 8, 15)
Push Ups (15)

Incline Press (15, 12, 10, 8, 15)
Incline Flies (15-20)

Decline Press (15, 12, 10, 8, 15)
Underhand Fly's (15-20)

Dips (15, 15, 15, 15)

Rest Time Between Sets 60-90 sec

This worked great for me for building and shaping, and gaining a little strength. Currently I am in more of a strength program (Strong Lifts 5x5) but soon plan on getting back on a hypertrophy plan.

loveswalking

well you can really superset any exercise, even one for the same muscle, but its more pleasant to do differnt ones. I'd probably do it something like this. (although i rarely if ever do an entire work out in supersets, I just pair a few together if i have to save time).

dumbell chest press -2setx8reps
one-arm dumbell row 2x8

dumbell fly -2x8
dumbell pullover 2x8

seated dumbell press -2x8
seated dumbell lateral raise 2x8

dumbell extension 2x8
alternating dumbell curl 2x8

triceps kickback 2x8
seated dumbeel curl 2x8

personally, i'd probably choose different exercise, but thats the best i could do with the ones you chose. The two chests togther (fly and pullover) wont be too bad, but the shoulder exercises will be tougher to get through. Consider subsituting some dumbell squats for the seated laterals. your not going to fail at 8 but its better to get some leg work in.

also consider doing it like a circuit, where you start with the first exercise and contiune to the last one, thats one set. rest, repeat. thats better for weight loss anyway if thats a goal.

Today I did my workout in the order that you put it. I did it as a circuit and also subsituted the dumbell squats for the seated laterals. It took me 32 mins. to go through the circuit twice.

Because I'm new to weights lifting I used 5 lbs for everything except shoulders I used 3 lbs. What I want to know is I have decided to do this as 2 sets for now 2x8. And after 3 weeks will do 3x8. Does this sound like a good plan for starting out? Do you see anything I should change? Should I be doing this 2 or 3 times a week to start.

I know you said you would try different exercies what would they be? Remember that I do this at home. And yes weight loss is one of my goals.

Thanks for your help...........

ArroganceInStep

Today I did my workout in the order that you put it. I did it as a circuit and also subsituted the dumbell squats for the seated laterals. It took me 32 mins. to go through the circuit twice.

Because I'm new to weights lifting I used 5 lbs for everything except shoulders I used 3 lbs. What I want to know is I have decided to do this as 2 sets for now 2x8. And after 3 weeks will do 3x8. Does this sound like a good plan for starting out? Do you see anything I should change? Should I be doing this 2 or 3 times a week to start.

I know you said you would try different exercies what would they be? Remember that I do this at home. And yes weight loss is one of my goals.

Thanks for your help...........

I'd focus on increasing weight on all the lifts (this shouldn't be at the same rate, you should be able to chest press a lot more (close to double) what you fly) before adding more sets. When you successfully complete 2 sets of 8, increase the weight the next time you do the circuit. Once you're to a point where you're not constantly increasing weight on all lifts, then add a set.

All_Out_Attack

Thank you for your help.

What I did was to take my time with my lifts. About 3 seconds to lift, rest 2 seconds, then lower for the count of 4 seconds. I thought I had read somewhere that you get better results doing them slow. I didn't know if I was spending to much time on each lift.

Yes I do have a barbell but was not doiing any squats for now because my knee tends to hurt. I thought I would wait until I lost about 10 lbs. more before I try to do squats. That way I would have less weight on my knees.

I

Actually, you could start compound movement now, and include accessory work to strengthen the muscles around your knees. You're probably quad-dominant (most people are) and would benefit from hamstring work. I've injured myself significantly twice in the 18 months or so that I've been lifting (multiple-roll car accident and torn meniscus) and the only thing that helps is to get back into lifting. Start with the bar, and progress slowly, making sure your form is good.

Also, a joint supplement may help. I can definitely tell when I'm off of mine.

Sammigxox

My suggestion for you if you're wanting to cut down time but also want it to still be intense would be to choose 5-6 moves from the list of ten that you have and be sure to use heavy weights with lower reps.

loveswalking

Thank you for all of your replys. They have been most helpful.

Sycoholic

I would suggest going for a third or fourth set and keeping the reps about 8-10 really... Looks like you're doing back, shoulders, bi's and tri's all in one day. You can split that up between two days since a lot of those exercises use the same muscles as secondary muscles (meaning it's not the primary muscle group being worked). I go with a buddy to the gym 3x a week and we've seen excellent gains. We do bi's tri's one day, back/shoulder & chest another, and keep alternating like that. There's a day or two of rest but never more than 4 when you'd start to lose your gains. If we hurry through our workout we'll get it done in an hour and the only break we take is waiting for each other to finish their set.

I hope this helps. I don't claim to be some big muscle-builder type but I do a lot of "homework" when it comes to what I do. If you're serious about maximizing your gains you'll want to start incorporating protein shakes before and after as well. If money is an issue you can try the Body Fortress protein from WalMart. It's about $15 a tub and tastes pretty good. I like the cookies&cream and peanutbutter chocolate.

pm me if you got any questions