Orange Theory - Progression and heavy weights

CeeBeeSlim
CeeBeeSlim Posts: 1,347 Member
edited November 13 in Fitness and Exercise
Hi. For my next exercise program, I am looking for someone to track my progress - i.e. - when to increase weights so I'm not spending months lifting the same pounds; heavy lifting; and correct form, and track measurements. Does OT offer all of the above? Some?

Replies

  • MsSquatAlot
    MsSquatAlot Posts: 238 Member
    OT does not offer heavy weights. But they do have a great program that will get you results. I like that you get to track tour progress with the HRM.
  • butterfli7o
    butterfli7o Posts: 1,319 Member
    No, there are weights but not what I would consider heavy. Don't get me wrong, it's hard and a great workout but it's not a progressive lifting program - it's a class, a different routine every time. You pick how heavy you want to go for the routine.
  • Seajolly
    Seajolly Posts: 1,435 Member
    I've been thinking of trying OT out.
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    Hmmm. I want to be lean and of course have some muscle tone. I've been reading about heavy lifting with progressive overload esp for women is the way to go but not sure it's the only way? One's opening up just across the street and I hear great things. Pricey (170 for 8 classes per month) but I'm wondering if this is "faddy" and something I can do at my cheaper gym (minus the hrm).
  • VegasFit
    VegasFit Posts: 1,232 Member
    I can only speak to what I've experienced with gyms around me but I know there are a gyms here that do bootcamp type classes where the classes are small enough where the instructor suggest what weight you should use for whatever exercise based on your level of ability and fitness. My class this morning there were four of us and although we all did the same workout we all had different sled weights, kettlebell weights varying speeds for our treadmill sprints. Maybe you can find something like that in your area if you want more of a class setting and direction.

    OTF offers a free class so no harm in checking it out. I think it's a little pricey for what they offer but that's subjective. I track my own progress in a workout log and have for years for my weightlifting workouts.
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    @VegasFit Thanks. This is helpful. I think that's what I'm missing. How do you know what weight to start with for your exercises, and how long to do them at those weights before you progress? And when you progress, is it by 5 lbs, 10? With all the accolades re: heavy lifting, i think I may go overboard. Lifting too heavy, progressing too quickly, and progressing by too much. And surprise - back pain, knee pain etc!
  • VegasFit
    VegasFit Posts: 1,232 Member
    @CeebeeSlim, I know a lot of people on here recommend a couple of books. I think Stronglifts is one of them. Just depends on the exercise how much I go up. I have always pulled my workouts from magazines or incorporate what I do in some of my group classes but that works for me.
  • jennybearlv
    jennybearlv Posts: 1,519 Member
    CeeBeeSlim wrote: »
    @VegasFit Thanks. This is helpful. I think that's what I'm missing. How do you know what weight to start with for your exercises, and how long to do them at those weights before you progress? And when you progress, is it by 5 lbs, 10? With all the accolades re: heavy lifting, i think I may go overboard. Lifting too heavy, progressing too quickly, and progressing by too much. And surprise - back pain, knee pain etc!

    The bar is a good place to start. If you can't lift the bar start with dumbells you can lift and work up to the bar. The amount of progression should be listed in the program. I use stronglifts which is 5 lbs every session, but I progress at 5 on deadlift, 1 lb on press, and 2.5 on everything else, because I'm slow like that. Take a video of yourself doing lifts and post it for a form check. There are plenty of experienced people here who can give you feedback. You can't lift too heavy or progress to fast without your form going to crap. After a few weeks you will know when you missed that rep just by feel. Until then keep recording yourself and make sure everything looks right.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I don't think spending more money is the way to go. It is so easy to find good, free workouts or gyms that offer a lot for less money. You can find so much on YouTube or borrow DVDs from the library. I use the gym at work for free--thats where I do my heavy lifting. If you follow a lifting program, it tells you how to progress. You also have to listen to your own body. Yes, you will have pain if you progress too quickly or lift with bad form, but why would you choose to do that to yourself? You can always modify exercises to make them harder or easier(and most videos show those modifiers) and only progress on weights when you are ready(even if the program says to increase weekly).
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    @jennybearlv Thanks for the suggestion. I'll check out strong lifts. Are they full body workouts or upper/lower splits? I know I shouldn't care but I won't look like a total newbie geek recording my weights will I? Never mind. I'll get over it!
  • jennybearlv
    jennybearlv Posts: 1,519 Member
    Stronglifts is full body. I like it as a beginner because there is a website with videos and an app to make tracking and progression simple. It is only 5 exercises to learn and they are all compound moves so work multiple muscles at once. Contrary to looking like a newbie geek, you will look like a brilliant well organized person that follows a program instead of just doing a bunch of random exercises and wasting time. There is a thread on MFP somewhere with info on different programs. Hopefully someone will come along with that link and you can compare different programs and find one that works best for you.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    jennybearlv wrote: »
    Stronglifts is full body. I like it as a beginner because there is a website with videos and an app to make tracking and progression simple. It is only 5 exercises to learn and they are all compound moves so work multiple muscles at once. Contrary to looking like a newbie geek, you will look like a brilliant well organized person that follows a program instead of just doing a bunch of random exercises and wasting time. There is a thread on MFP somewhere with info on different programs. Hopefully someone will come along with that link and you can compare different programs and find one that works best for you.

    here you go

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • Trina2040
    Trina2040 Posts: 214 Member
    edited December 2016
    Try this link:

    community.myfitnesspal.com/en/group/4601-stronglifts-5x5-for-women

    And this:

    community.myfitnesspal.com/en/discussion/560459/stronglifts-5x5-summary#latest
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    Thank you, All.

    @jennybearlv "instead of just doing a bunch of random exercises and wasting time". Have you been spying on me?!
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    Hmm. Don't know where the rest of my question went, but it sounds like as long as I am consistent and hold myself accountable, between Strong Lifts and my cheaper gym - where I can do my HIIT - Orange Theory may not be worth twice the price I'm paying?
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    CeeBeeSlim wrote: »
    Hmm. Don't know where the rest of my question went, but it sounds like as long as I am consistent and hold myself accountable, between Strong Lifts and my cheaper gym - where I can do my HIIT - Orange Theory may not be worth twice the price I'm paying?

    If your cheaper gym has an Olympic barbell set with plates, a power cage/squat rack and a bench - you are all set for Stronglifts or Starting Strength.

    I would definitely choose those programs over Orange Theory.
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    @samanthaluangphixay Thanks great to know. I haven't looked at SS yet, and I'm working to get over the fear factor but while I know my gym as all you noted, can you do these exercises without being in the "cage"? Maybe it just looks more intimidating that it really is but I gasped when i read I have to go to the Gladiator/Braveheart section of the gym.
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    CeeBeeSlim wrote: »
    @samanthaluangphixay Thanks great to know. I haven't looked at SS yet, and I'm working to get over the fear factor but while I know my gym as all you noted, can you do these exercises without being in the "cage"? Maybe it just looks more intimidating that it really is but I gasped when i read I have to go to the Gladiator/Braveheart section of the gym.

    The 'cage' is there for safety reasons. If you cannot go back up on a squat, the cage is there to catch your barbell and keep it from crashing on the ground and possibly hurting yourself.

    I do agree that it looks more intimidating than it really is. It's merely a safety structure. And safety when lifting is very important.

    Does your gym have fixed weight barbells?

    5rgokxkeqars.gif

    You can also start the movements on these if you cannot lift the empty bar (which is 45 lbs).
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    @samanthaluangphixay Yes. They do have those there! Thanks. I'll try the squat cage in any event. (Shivers!). Thank you!
  • MsSquatAlot
    MsSquatAlot Posts: 238 Member
    CeeBeeSlim wrote: »
    Hmmm. I want to be lean and of course have some muscle tone. I've been reading about heavy lifting with progressive overload esp for women is the way to go but not sure it's the only way? One's opening up just across the street and I hear great things. Pricey (170 for 8 classes per month) but I'm wondering if this is "faddy" and something I can do at my cheaper gym (minus the hrm).

    Is this a premium location? If so, may I ask where? I have a premium location and we don't charge those rates for even the unlimited classes. If it isn't opened yet you'll get founder's rates (beginning members) and should be even cheaper.
  • MsSquatAlot
    MsSquatAlot Posts: 238 Member
    I would also recommend working with a trainer, at least at first, to help with things like form. OTF is a great program and basically fail proof. You're a woman so don't worry about lifting heavily and getting huge from it. I have record lifts and I don't think I'm bulky - yet. Haha
  • CeeBeeSlim
    CeeBeeSlim Posts: 1,347 Member
    @MsSquatAlot - Love your name! It's NYC! It's due to open the first of the year and that rate is the founding member rate. The rate above that is $250 for unlimited. It's NYC, so it is what it is. Sounds like a great workout and fun but won't offer the progression I'd want? For that rate, I'd like the option of something more, I guess. I plan to try a free class tho.
  • jennybearlv
    jennybearlv Posts: 1,519 Member
    CeeBeeSlim wrote: »
    Thank you, All.

    @jennybearlv "instead of just doing a bunch of random exercises and wasting time". Have you been spying on me?!
    I speak from decades of personal experience... with pink dumbbells. :#
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