Weight lifting question....HELP!!!

JulesAtkinson1

Okay, I searched and searched for an answer before posting this because I didn't want someone blasting me for posting a question that's already been answered.

I use the weight machines at the gym because I am new to lifting and still feel a little daunted about using the free weights. I work with weights after 10 minutes of cardio on a treadmill or elliptical three days a week (M-W-F) and just cardio on Tu and Thurs. My question pertains to routine:

I usually start with upper body first. My problem lies in the fact that sometimes, on the shoulder press and chest press, I can lift the weight 12 reps x 2 sets, and sometimes, I can't. It seems that if I do both sets on the chest press back to back, then I cannot complete my second set of shoulder presses. If I do the shoulder presses back to back, then I have trouble with the second chest press.
Should I split the sets up, and do one of each going back and forth, or press on like I am, or am I doing something wrong, or is this normal???

_the_feniks_

I wouldn't work both chest and shoulders on the same day. They are both pushing exercises and while the major muscles group you are working are different, you are still incorporating those same muscles in each exercise you have listed. Try splitting them up and remember, there is nothing wrong with having to lower your weight on a set... it's about form.

Capt_Apollo

Ditch the machines

http://www.nerdfitness.com/blog/2013/01/24/rage-against-the-machine-how-to-switch-from-exercise-machines-to-free-weights/

And i disagree with the feniks, as in the beinning, you can work multiple muscle groups in the same day, if you are doing circuit training, such as push ups and pull ups, and squats and lunges.

http://nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workout-routine/

1ConcreteGirl

What Captain said. In addition, I suggest you get a copy of Starting Strength or New Rules of Lifting for Women, two excellent books that will help you get past the intimidation of using free weights.

Sarauk2sf

If you are new to lifting you should really be doing a 3 x a week full body routine.

Are you comfortable with dumbbells?

SideSteel

I wouldn't work both chest and shoulders on the same day. They are both pushing exercises and while the major muscles group you are working are different, you are still incorporating those same muscles in each exercise you have listed. Try splitting them up and remember, there is nothing wrong with having to lower your weight on a set... it's about form.

I don't agree with this. Whether they are combined is largely program dependent.

SideSteel

If you are new to lifting you should really be doing a 3 x a week full body routine.

Are you comfortable with dumbbells?

^ full body 3/week would be a great place to start assuming you can train on non consecutive days.

JulesAtkinson1

If you are new to lifting you should really be doing a 3 x a week full body routine.

Are you comfortable with dumbbells?

I do a full workout three days a week. Mondays, Wednesdays and Fridays. I just START with my upper body.

I would probably be comfortable with dumbbells.

Capt_Apollo

I do a full workout three days a week. Mondays, Wednesdays and Fridays. I just START with my upper body.

and tues, thursday, saturday, you should do your cardio.

so don't work chest and then shoulds right after one another. do your chest press, then do leg press, then do shoulders.

JulesAtkinson1

Maybe I'm not understanding "full body routine" correctly.

I am assuming that chest press, chest incline, lats, shoulders, triceps extensions, bicep curls, row, back, vertical, leg press, ab machine, leg curl, leg extension, thigh press if a full body workout, all of which I do on Mondays, Wednesdays, and Fridays.

JulesAtkinson1

I do a full workout three days a week. Mondays, Wednesdays and Fridays. I just START with my upper body.

and tues, thursday, saturday, you should do your cardio.

so don't work chest and then shoulds right after one another. do your chest press, then do leg press, then do shoulders.

Sorry, posted before I saw this response. Thank you. That's great advice. I was just curious as to why I seemed to be able to follow one after another and other days not. The push/pull post also helped.
I also plan to purchase those books mentioned as well.

JulesAtkinson1

Captain, thanks for the links as well.

_the_feniks_

Didn't say you can't, just recommended against it. I know I can do more weight and finish all sets when I don't combine chest and shoulders.

Sarauk2sf

Maybe I'm not understanding "full body routine" correctly.

I am assuming that chest press, chest incline, lats, shoulders, triceps extensions, bicep curls, row, back, vertical, leg press, ab machine, leg curl, leg extension, thigh press if a full body workout, all of which I do on Mondays, Wednesdays, and Fridays.

Yep - that is full body. I think your OP was misread as you only mentioned upper body.

I would suggest that you would get a better result from a modified compound lifting progress that uses dumbbells/cable machines if you are not comfortable with barbells.

Something like:

Squats (pistol or bulgarian split squats) and/or lunges
Flat bench press (DB)
Seated OHP (DB)
Stiff-legged deadlifts (DB)
Rows (DB or cable)
Tricep extensions
Leg extensions are fine to keep, as are lat pull downs and leg press,

Sarauk2sf

Didn't say you can't, just recommended against it. I know I can do more weight and finish all sets when I don't combine chest and shoulders.

She is new to lifting, which makes the context very different.

Sarauk2sf

To answer your specific question...alternate between upper and lower lifts within the workout so you have a better time to recover.

Capt_Apollo

Maybe I'm not understanding "full body routine" correctly.

I am assuming that chest press, chest incline, lats, shoulders, triceps extensions, bicep curls, row, back, vertical, leg press, ab machine, leg curl, leg extension, thigh press if a full body workout, all of which I do on Mondays, Wednesdays, and Fridays.

ewwwww, why would you do so much???? and yeah, if you do all that upper body stuff, of course your arms are going to get tired!!

check out the links i posted, but the short of it is, for a full body, effective circuit, your should do five exercises. a quads, a butt and hamstrings, a push, a pull, abs, and thats it. warm up and cool down properly, and you're done!!

you can do a circuit in two different ways. go to each station and do 3 sets of 10-12 reps. how do you know you are at good heavy weight for you? on the last two reps, it should be a bit of a struggle to finish. go to the next station, and the next, until you're done.

the other way is to do a set, and then move on to the next station. after you've done all five station, you start over again. i tend to like this way better, because it minimizes your rest in between. i mean, if you just did 12 sets of bench press, and now you're going to do 12 sets of leg press, you don't have to rest because you're using different "fresh" muscles.

JulesAtkinson1

Maybe I'm not understanding "full body routine" correctly.

I am assuming that chest press, chest incline, lats, shoulders, triceps extensions, bicep curls, row, back, vertical, leg press, ab machine, leg curl, leg extension, thigh press if a full body workout, all of which I do on Mondays, Wednesdays, and Fridays.

ewwwww, why would you do so much???? and yeah, if you do all that upper body stuff, of course your arms are going to get tired!!

check out the links i posted, but the short of it is, for a full body, effective circuit, your should do five exercises. a quads, a butt and hamstrings, a push, a pull, abs, and thats it. warm up and cool down properly, and you're done!!

you can do a circuit in two different ways. go to each station and do 3 sets of 10-12 reps. how do you know you are at good heavy weight for you? on the last two reps, it should be a bit of a struggle to finish. go to the next station, and the next, until you're done.

the other way is to do a set, and then move on to the next station. after you've done all five station, you start over again. i tend to like this way better, because it minimizes your rest in between. i mean, if you just did 12 sets of bench press, and now you're going to do 12 sets of leg press, you don't have to rest because you're using different "fresh" muscles.

Again, thanks for the advice. I'm not sure why my trainer set me up on all these machines. I like the idea of alternating stations. And I am really trying to not feel so intimidated about free weights. The only gym in the small town I live in is very much a man's world when it comes to the gym. I just got used to being the only female in the gym at 6 am. I was pretty much smirked at the first few weeks. Guess they didn't think I'd last. But I'm going to turn their heads again very soon!!

JulesAtkinson1

To answer your specific question...alternate between upper and lower lifts within the workout so you have a better time to recover.

Thank for your advice. I do appreciate it. I think this will work!

Sarauk2sf

Again, thanks for the advice. I'm not sure why my trainer set me up on all these machines. I like the idea of alternating stations. And I am really trying to not feel so intimidated about free weights. The only gym in the small town I live in is very much a man's world when it comes to the gym. I just got used to being the only female in the gym at 6 am. I was pretty much smirked at the first few weeks. Guess they didn't think I'd last. But I'm going to turn their heads again very soon!!

Smirk back I would raise an eyebrow if I could instead, but that is a skill that alludes me. Take it as motivation to wipe that smirk off their faces.

JulesAtkinson1

Didn't say you can't, just recommended against it. I know I can do more weight and finish all sets when I don't combine chest and shoulders.

Thank you for your imput. All suggestions are very valuable to me as a noob to weight training.
Wow, 60 pounds lost....amazing!!