Strength Training - The Basics
Replies
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Hey Sara, great info as always. Slightly OT, but do you do any plyos before your lifts? We tend to warm up and then do a couple sets of dynamic plyos, then strength (5/3/1), then assistance work (8-10reps) and cool down...
I do 3 minutes on the elliptical if I am lucky (not the best I know)...then I just do the warm ups for the main lifts, then assists (6 - 12, depending)..I get on the elliptical for a slow arsed 12 minute session after that.0 -
Hey Sara, great info as always. Slightly OT, but do you do any plyos before your lifts? We tend to warm up and then do a couple sets of dynamic plyos, then strength (5/3/1), then assistance work (8-10reps) and cool down...
I do 3 minutes on the elliptical if I am lucky (not the best I know)...then I just do the warm ups for the main lifts, then assists (6 - 12, depending)..I get on the elliptical for a slow arsed 12 minute session after that.
Pretty similar to my old program except the plyos. I'm not sure the effect but my strength coach likes them. For bench we'd do stuff like clap-pushups or heavy wall balls... box jumps for squats and deads etc...
Man I can't wait to train again!!0 -
I can't believe I just now saw this! Great post, Sara! Thanks!0
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I have a few noob questions...
Just started stronglifts (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/) last week per Sara's suggestion
When looking at the program, there are essentially 2 workouts... If lifting 3 days a week (M,W,F), do you always flip flop (one week you do the first workout twice on M,F and the following week you do that one once on W... Or, do you always do the first one twice a week on M,F?
Is the goal to add 5lbs to the routine each week, or each time you repeat a workout. Asked differently, since you do squats on each workout, should I be addin five pounds every time I do squats?
Thx!
-D0 -
You would do
ABA
next week
BAB
and so on.
Regarding the increments:
You should add 5lb to each lift each session you do, except for deadlifts which is 10lb.0 -
Thanks Sara!
So if you increment each lift each session, how much should you starting weight increase between sessions?0 -
Hey Sara, great info as always. Slightly OT, but do you do any plyos before your lifts? We tend to warm up and then do a couple sets of dynamic plyos, then strength (5/3/1), then assistance work (8-10reps) and cool down...
I do 3 minutes on the elliptical if I am lucky (not the best I know)...then I just do the warm ups for the main lifts, then assists (6 - 12, depending)..I get on the elliptical for a slow arsed 12 minute session after that.
I was just going to ask if an easy 10 minute walk to the gym is a sufficient warm up but I'm going to guess from this yes ?
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Thanks Sara!
So if you increment each lift each session, how much should you starting weight increase between sessions?
Ooop - I missed this.
The answer really depends on what program you are on and how easy the last session was.0 -
So, in summary:
1 – 5 reps = strength
6 – 12 reps = hypertrophy
12+ = endurance
So, the appropriate rep ranges really depend on your goals as well as your overall lifting program. Most ‘standard’ programs focus on the upper end of the strength range so benefits of both strength and some hypertrophy are gained.
With Stronglifts 5x5 -- does one benefit from both strength and hypertrophy?
Or should one increase reps on some days?0 -
So, in summary:
1 – 5 reps = strength
6 – 12 reps = hypertrophy
12+ = endurance
So, the appropriate rep ranges really depend on your goals as well as your overall lifting program. Most ‘standard’ programs focus on the upper end of the strength range so benefits of both strength and some hypertrophy are gained.
With Stronglifts 5x5 -- does one benefit from both strength and hypertrophy?
^ Yes, you will make progress in both.0 -
Thank you.0
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Bumping this up. Thanks Sara.0
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Excellent post Sara. Thank you
I'm finishing up the first phase of NROWFW. What do you suggest if the last time I did an exercise (say squat or dead lift) I found the weight too difficult to maintain good form. I assume I keep trying at the same weight until form can be maintained, is that right?0 -
Excellent post Sara. Thank you
I'm finishing up the first phase of NROWFW. What do you suggest if the last time I did an exercise (say squat or dead lift) I found the weight too difficult to maintain good form. I assume I keep trying at the same weight until form can be maintained, is that right?
yes - do not go up if you cannot maintain good form at the weight you are on.0 -
Thank you!0
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Great thread!0
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Good stuff! I'd like to add something about rep ranges. I'm currently looking for the study but a local University did a study on rep ranges and found that there was no difference in hypertrophy between med (6-12) and much higher rep ranges. The much higher rep ranges actually yielded slightly better results. Higher in this case being 30. The caveat here is that the study was done on non trained individuals. I had a lengthy back and forth email with the study's lead and I think I convinced him to do a similar study on trained individuals in the future.0
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Good stuff! I'd like to add something about rep ranges. I'm currently looking for the study but a local University did a study on rep ranges and found that there was no difference in hypertrophy between med (6-12) and much higher rep ranges. The much higher rep ranges actually yielded slightly better results. Higher in this case being 30. The caveat here is that the study was done on non trained individuals. I had a lengthy back and forth email with the study's lead and I think I convinced him to do a similar study on trained individuals in the future.
^ Was this the leg extension study?0 -
To be honest, I don't recall. It was probably from around 2 years ago at the University of British Columbia. Still looking for the study0
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To be honest, I don't recall. It was probably from around 2 years ago at the University of British Columbia. Still looking for the study
http://www.mcmaster.ca/opr/html/opr/media/main/NewsReleases/Lightweightsarejustasgoodforbuildingmusclegettingstrongerresearchersfind.htm
I'll find the actual study in a bit,t he key was also the groups trained to failure or near failure, strength increased the most with heavy weights though0 -
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033
^ If this isn't the exact study, it's certainly similar to what you describe.0 -
Resistance exercise load does not determine training-mediated hypertrophic gains in young men
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/0 -
Here's a good discussion on the topic in general. I believe the specific study is referenced but I read this a long time ago:
http://www.leangains.com/2010/08/high-reps-vs-low-reps-for-muscle-gain.html0 -
To be honest, I don't recall. It was probably from around 2 years ago at the University of British Columbia. Still looking for the study
http://www.mcmaster.ca/opr/html/opr/media/main/NewsReleases/Lightweightsarejustasgoodforbuildingmusclegettingstrongerresearchersfind.htm
I'll find the actual study in a bit,t he key was also the groups trained to failure or near failure, strength increased the most with heavy weights though
That's the one. Sorry, McMaster, not UBC. I had a good discussion with Cam and Stuart (heads of the study) about the fact that none of these studies ever seem to be done on trained individuals. At first they were quite defensive of their work, largely due to all the negative feedback they received from the body building community regarding their study. By the end of the conversation though they were open to the idea of doing a similar study on trained individuals. Who knows if that will ever happen. Probably not.0 -
Bumping for my FL. I'm really bad about doing warm-up sets. I just wanna get it done. Thanks, Sara!0
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I want to start toning by using the nautilus machines at my apt complex, so I have been reading through ur posts to try to understand what a good starting point is.
So now I think I understand that to begin toning, I can start with the lower rep range of 1-5. Assuming I understood that correctly, how many sets should I be doing?
Constraints: I have scoliosis and round shoulders, plus I have never lifted before.
Stats- Age: 30, CW: 165, Height: 5'7.5", Gender: F
Thanks!0 -
I want to start toning by using the nautilus machines at my apt complex, so I have been reading through ur posts to try to understand what a good starting point is.
So now I think I understand that to begin toning, I can start with the lower rep range of 1-5. Assuming I understood that correctly, how many sets should I be doing?
Constraints: I have scoliosis and round shoulders, plus I have never lifted before.
Stats- Age: 30, CW: 165, Height: 5'7.5", Gender: F
Thanks!
I would not recommend a 1 - 5 rep range with machines and I would never recommend anything less than a 5 rep range for a beginner. You should be sticking to something like a 8 - 12 rep range on machines.0 -
Got it, thanks.0
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Great tips, thanks Sara.
I've just started strength training couple of weeks back - had around 7 sessions.
I find I am moving up the weights a bit slowly - I began squats and deadlifts with a total of 17lb and am now at 22lb.
Latpull down moved from 40 lb to 60, seated rows from 40 to 50lb, dumbell overhead press from 17 lb to 22lb. (the weights here are in kg, hence the odd numbers).
2 sets of each, 12 reps
When I start each session I do the first set at a weight which is one increment weight higher than the previous session - if I find it the last couple of reps of the first set tough then I come down one level for the second set and if that happens, the next workout session I do both sets at the new weight -
Example : Workout 1 lat pull downs - Set 1 : 40 lbs / set 2 : 40 lbs
Next session, Set 1: 50 /, set 2 : 40
Next session : set 1 :50 / set 2 : 50
Next session : set 1: 60 / set 2 : 50
and so on
Is that an okay way to progress or is there a more structured way of increasing weights?0 -
Great tips, thanks Sara.
I've just started strength training couple of weeks back - had around 7 sessions.
I find I am moving up the weights a bit slowly - I began squats and deadlifts with a total of 17lb and am now at 22lb.
Latpull down moved from 40 lb to 60, seated rows from 40 to 50lb, dumbell overhead press from 17 lb to 22lb. (the weights here are in kg, hence the odd numbers).
2 sets of each, 12 reps
When I start each session I do the first set at a weight which is one increment weight higher than the previous session - if I find it the last couple of reps of the first set tough then I come down one level for the second set and if that happens, the next workout session I do both sets at the new weight -
Example : Workout 1 lat pull downs - Set 1 : 40 lbs / set 2 : 40 lbs
Next session, Set 1: 50 /, set 2 : 40
Next session : set 1 :50 / set 2 : 50
Next session : set 1: 60 / set 2 : 50
and so on
Is that an okay way to progress or is there a more structured way of increasing weights?
This sounds like a good plan. As long as you are looking to progress either in weights or reps (without going too high on the reps) then that is a good thing. With your method, you are increasing the weight each session.0
This discussion has been closed.