It's Time to Get Serious About Americuh!

spacelump · May 2014

Not really. It's time to get serious about weight lifting. I've been fooling around fairly well on the machines for the last two months, but feel like I am not achieving the results I want. Surely, this is because I have ZERO idea what I'm actually doing. I am stale in my exercise routine and ready to get STRONG. Not just thin, not just lowering my body fat, but strong. Sure, I've lost 20 lbs, many of inches, but it's time for me to really get down to the nitty gritty.

Things I know: low weight, high rep is not for me, muscle fatigue is good, days of rest are good, different areas on different days.

It's the details I need your help with. What is this 5x5 I hear of and what is the concept behind it? Should i keep sticking to the machines? (I have thus long because I have no clue what proper form without the machines would look like). What are the exercises called that I might want for a strong lower body, stronger arms and more defined abdominal wall? (I know that fat loss is a must to see abs, but I also want a strong core and back). I literally don't know what one would call the exercise in which you lift the bar over your chest while on a bench. Bench lifts? Don't laugh. I'm ready to get serious and informed. Links, articles, personal accounts are all welcome.

If you say: women who lift = bulk. Maybe you ought to move along.

Thanks all! I'm very much looking forward to starting a new program with your advice.

IronSmasher · May 2014

Have you made any progression? Have you considered how you planned to progress to heavier weight?

It's called a bench press. You're setting off my sarcasm detector.

spacelump · May 2014

Perhaps, common sense isn't too common in this case.

I have slowly upped the weight amounts on machines. If I began at 50, say, I have progressed to 80, but from what I've read from other MFP members posts, free form and free weights are more effective. This post is my attempt to gather more information so that I can plan further progression and use the big girl weights.

12by311 · May 2014

http://stronglifts.com/5x5/

Platform_Heels · May 2014

It's the details I need your help with. What is this 5x5 I hear of and what is the concept behind it?

http://lmgtfy.com/?q=strong+lifts+5x5

Barbonica · May 2014

Lifting is wonderful, you should definitely start! I also did a lot with machines, as well as circuit training and cardio for a couple of years. I started lifting heavy last summer, working it into my circuits and cardio once a week. Jan, I changed my focus onto strength training, and now lift 4x/week.

I work with a trainer who has developed an 8 week rotational program (upper/lower split). I have worked with him for 3 years, so he put together a program that focuses on my strengths and weaknesses, and I have had great results. If this is an option for you, I highly recommend it as you will get personalized coaching on proper form as well and determining what ancillary work you need to do to improve your primary lifts (for example, I had to increase upper back strength to support continued progress in deadlifts). If you go this route, make sure you work with a trainer that knows your goals and has the knowledge to support them - many trainers focus on general exercise circuits rather than heavy lifting.

As an added bonus to a >25% increase in strength (as measured by the four major compound lifts), my BF% has dropped substantially.

If a trainer isn't in the cards for you, look up starting strength and/or strong lifts on-line. Join the groups on the forums. Pick up something heavy and put it back down again. Have fun!

spacelump · May 2014

It's the details I need your help with. What is this 5x5 I hear of and what is the concept behind it?

http://lmgtfy.com/?q=strong+lifts+5x5

http://i.imgur.com/EO8b6yN.jpg

Is this what you meant? ^^^

spacelump · May 2014

Lifting is wonderful, you should definitely start! I also did a lot with machines, as well as circuit training and cardio for a couple of years. I started lifting heavy last summer, working it into my circuits and cardio once a week. Jan, I changed my focus onto strength training, and now lift 4x/week.

I work with a trainer who has developed an 8 week rotational program (upper/lower split). I have worked with him for 3 years, so he put together a program that focuses on my strengths and weaknesses, and I have had great results. If this is an option for you, I highly recommend it as you will get personalized coaching on proper form as well and determining what ancillary work you need to do to improve your primary lifts (for example, I had to increase upper back strength to support continued progress in deadlifts). If you go this route, make sure you work with a trainer that knows your goals and has the knowledge to support them - many trainers focus on general exercise circuits rather than heavy lifting.

As an added bonus to a >25% increase in strength (as measured by the four major compound lifts), my BF% has dropped substantially.

If a trainer isn't in the cards for you, look up starting strength and/or strong lifts on-line. Join the groups on the forums. Pick up something heavy and put it back down again. Have fun!

Thank you for the advice! I think, in my case, with what little knowledge I have on the subject, that a trainer would be a good tool to utilize. And, more informational resources/forums are always good. I appreciate the help.

benno1978 · May 2014

What are the exercises called that I might want for a strong lower body, stronger arms and more defined abdominal wall? (I know that fat loss is a must to see abs, but I also want a strong core and back).

Bench Press/Squat/Military Press/Deadlift/Bent over rows

These are compound exercises - work multiple muscles as opposed to an isolation exercise like a bicep curl. These exercises will work all the areas you mention.

5x5 is a work out where you do 5 sets of 5 reps and these exerices I just listed are the core of 5x5

http://stronglifts.com/strength-training-for-women/

I think there's a group on here for women doing 5x5 as well

Watch some videos on youtube before you start to make sure you know the right technique and start with low weight - if you're using the olympic bar, the bar alone weighs 20kg so start with that make sure you are comfortable with the movements then add plates increase weight gradually

good luck

mortuseon · May 2014

It's the details I need your help with. What is this 5x5 I hear of and what is the concept behind it?

http://lmgtfy.com/?q=strong+lifts+5x5

http://i.imgur.com/EO8b6yN.jpg

Is this what you meant? ^^^

hahahahaha

spacelump · May 2014

What are the exercises called that I might want for a strong lower body, stronger arms and more defined abdominal wall? (I know that fat loss is a must to see abs, but I also want a strong core and back).

Bench Press/Squat/Military Press/Deadlift/Bent over rows

These are compound exercises - work multiple muscles as opposed to an isolation exercise like a bicep curl. These exercises will work all the areas you mention.

5x5 is a work out where you do 5 sets of 5 reps and these exerices I just listed are the core of 5x5

http://stronglifts.com/strength-training-for-women/

I think there's a group on here for women doing 5x5 as well

Watch some videos on youtube before you start to make sure you know the right technique and start with low weight - if you're using the olympic bar, the bar alone weighs 20kg so start with that make sure you are comfortable with the movements then add plates increase weight gradually

good luck

You, sir, are better than Google and Jeeves combined! Thank you so much.

spacelump · May 2014

It's the details I need your help with. What is this 5x5 I hear of and what is the concept behind it?

http://lmgtfy.com/?q=strong+lifts+5x5

http://i.imgur.com/EO8b6yN.jpg

Is this what you meant? ^^^

hahahahaha

*grin*

It's Time to Get Serious About Americuh!

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