8 Reasons your Weight Training Results SUCK.

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  • Rae6503
    Rae6503 Posts: 6,294 Member
    Good stuff

    Buying a notebook to use as a workout journal so you can record your lifts and ensure you make steady progress is one of the best training investments you can ever make.

    Or you can use a smart phone app. I use Jefit.
  • Twiztedbeing
    Twiztedbeing Posts: 389
    Good stuff

    Buying a notebook to use as a workout journal so you can record your lifts and ensure you make steady progress is one of the best training investments you can ever make.

    I would say that's true, however, you can pretty much track your workout progress on here like an electronic notebook, but really its up to the person. In my personal workouts, I do 30 reps, at a certain weight, once I am able to do 40+, I move to next heavier weight. As far as where You started in the beginning, that is a record to keep personally instead of trying to track all the way back on here. That way you can see difference in beginning to now. Great post.
  • Twiztedbeing
    Twiztedbeing Posts: 389

    Ah OK, I thought you were referring to standard weight training, my bad. In that case, you see people rest for 3 minutes between stations in a circuit? Wow haha...

    As an fyi, there is a specific reason why people doing heavy weight strength routines rest for 3 to 5 minutes between sets. After a set of 4 to 8 reps of heavy weight, you rest for 3 to 5 minutes in order to allow the ATP-PC energy system to fully recover so that you have max energy and power to get the most out of the next set. This lead to a much higher failure threshold and enable a better workout of the muscle group.

    The science behind it involves the energy from ATP losing a molecule during work and then making the remaining by product, ADP, unusable as an energy source. The time taken resting allows creatine in the system, whether from supplementation or naturally occuring, to replace the missing molecule and generate ATP for the next set. That help the next set to be far more effective.

    So, those of us that you see resting for 3 to 5 minutes are not really dogging it! LOL :wink:

    My point is, why rest for 3 minutes to do another set when you could be using those 3 minutes to do another body part? makes more sense to me and saves time. Not only that but helps to increase heart rate so you can even get in some cardio with weight training.

    You are correct as is the other poster who responded if the person is doing circuit. If doing compounds working "full body" or larger muscle groups with free weights, it's a different story. I also agree with the other poster that 3 minutes is enough. I have trouble waiting that long. 5 minutes does seem a little excessive to me also.

    I understand those who wait and want to do a specific number of reps with each machine, however, if you notice, most the people that have workout plans, only work out for 30-45 minutes. With taking 3 minute breaks after ever set, you would only be able to get about 3-4 machines. Though I guess that's good if you split your routine. The only thing I think is dumb about split routines is you are only working that body part 1, maybe 2 times a week. I get a workout 4 times a week with most of my body but take brakes in between so I have a recovery day.
  • Twiztedbeing
    Twiztedbeing Posts: 389
    Good stuff

    Buying a notebook to use as a workout journal so you can record your lifts and ensure you make steady progress is one of the best training investments you can ever make.

    Or you can use a smart phone app. I use Jefit.

    This also seems like a pretty good option since 99% of people who are on this site probably has a cell phone.
  • bigbrownbear123
    bigbrownbear123 Posts: 32
    Or you can use a smart phone app. I use Jefit.

    I think Jefit is excellent, for both beginner and intermediate lifters. There's no need to get the paid version either, the free version has pretty much everything you need.
  • Rae6503
    Rae6503 Posts: 6,294 Member

    I understand those who wait and want to do a specific number of reps with each machine, however, if you notice, most the people that have workout plans, only work out for 30-45 minutes. With taking 3 minute breaks after ever set, you would only be able to get about 3-4 machines. Though I guess that's good if you split your routine. The only thing I think is dumb about split routines is you are only working that body part 1, maybe 2 times a week. I get a workout 4 times a week with most of my body but take brakes in between so I have a recovery day.

    Stronglifts 5x5 is only a 3 move routine. Big, compound, barbell moves like the article recommends.
  • littlelol
    littlelol Posts: 539
    bump
  • megami_girl
    megami_girl Posts: 18 Member
    Great Article! Thanks for posting it!
  • NeedANewFocus
    NeedANewFocus Posts: 898 Member
    bump!
  • BigBrewski
    BigBrewski Posts: 922 Member
    bump
  • klovey92
    klovey92 Posts: 7 Member
    bump! thank you :)
  • MWojdak
    MWojdak Posts: 20 Member
    Good information to know.
  • Rogiefreida
    Rogiefreida Posts: 567 Member
    bump so I can finish later! Great read so far. :)
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Bump
  • CynthiaMayela
    CynthiaMayela Posts: 49
    nice article I should read this every day before any workout to keep in mind everything. thanks for sharing
  • TauTheBull
    TauTheBull Posts: 96
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  • TauTheBull
    TauTheBull Posts: 96

    I understand those who wait and want to do a specific number of reps with each machine, however, if you notice, most the people that have workout plans, only work out for 30-45 minutes. With taking 3 minute breaks after ever set, you would only be able to get about 3-4 machines. Though I guess that's good if you split your routine. The only thing I think is dumb about split routines is you are only working that body part 1, maybe 2 times a week. I get a workout 4 times a week with most of my body but take brakes in between so I have a recovery day.

    Stronglifts 5x5 is only a 3 move routine. Big, compound, barbell moves like the article recommends.

    Go StrongLifts or go home! :D
  • mmapags
    mmapags Posts: 8,934 Member

    I understand those who wait and want to do a specific number of reps with each machine, however, if you notice, most the people that have workout plans, only work out for 30-45 minutes. With taking 3 minute breaks after ever set, you would only be able to get about 3-4 machines. Though I guess that's good if you split your routine. The only thing I think is dumb about split routines is you are only working that body part 1, maybe 2 times a week. I get a workout 4 times a week with most of my body but take brakes in between so I have a recovery day.

    Stronglifts 5x5 is only a 3 move routine. Big, compound, barbell moves like the article recommends.



    Go StrongLifts or go home! :D

    I'm with ya!
  • donnab83
    donnab83 Posts: 105 Member
    Bump
  • rowdylibrarian
    rowdylibrarian Posts: 251 Member
    bump bump bumpity bump
  • akaporn
    akaporn Posts: 231 Member
    bump
  • kristinkt
    kristinkt Posts: 921 Member
    bump for later
  • LinaBo
    LinaBo Posts: 342 Member
    Still have to read it in more detail, but overall: Thank you for not lifting pink paperweights, you do womankind proud. I may have to inform a few guys that I'm switching teams, because I think that I love you!
  • Silverkittycat
    Silverkittycat Posts: 1,997 Member
    As an fyi, there is a specific reason why people doing heavy weight strength routines rest for 3 to 5 minutes between sets. After a set of 4 to 8 reps of heavy weight, you rest for 3 to 5 minutes in order to allow the ATP-PC energy system to fully recover so that you have max energy and power to get the most out of the next set. This lead to a much higher failure threshold and enable a better workout of the muscle group.

    The science behind it involves the energy from ATP losing a molecule during work and then making the remaining by product, ADP, unusable as an energy source. The time taken resting allows creatine in the system, whether from supplementation or naturally occuring, to replace the missing molecule and generate ATP for the next set. That help the next set to be far more effective.

    So, those of us that you see resting for 3 to 5 minutes are not really dogging it! LOL :wink:

    Yeh I understand the workings of the ATP-PC system, but 3 minutes rest is enough for pretty much 100% recovery of PC stores. 5 minutes seems excessive, especially when you talk about circuit training where you are working different muscle groups during consecutive exercises.

    As I understand it, PC stores are local (unlike glycogen stores where a large amount is stored in the liver) so if you work a muscle group really hard but then go on to work a different muscle group there should be no major fatiguing effect from the first exercise on the next exercise. As long as you're not working pretty much continuously for long periods (like 3 minutes+), there should be time for the aerobic system to 'catch up' and resynthesise PC stores. This is also what I feel from personal experience when training. 5 minutes rest seems far too long.

    Is 5 minutes always excessive? Depending on which muscle group you're working?
  • TauTheBull
    TauTheBull Posts: 96
    As an fyi, there is a specific reason why people doing heavy weight strength routines rest for 3 to 5 minutes between sets. After a set of 4 to 8 reps of heavy weight, you rest for 3 to 5 minutes in order to allow the ATP-PC energy system to fully recover so that you have max energy and power to get the most out of the next set. This lead to a much higher failure threshold and enable a better workout of the muscle group.

    The science behind it involves the energy from ATP losing a molecule during work and then making the remaining by product, ADP, unusable as an energy source. The time taken resting allows creatine in the system, whether from supplementation or naturally occuring, to replace the missing molecule and generate ATP for the next set. That help the next set to be far more effective.

    So, those of us that you see resting for 3 to 5 minutes are not really dogging it! LOL :wink:

    Yeh I understand the workings of the ATP-PC system, but 3 minutes rest is enough for pretty much 100% recovery of PC stores. 5 minutes seems excessive, especially when you talk about circuit training where you are working different muscle groups during consecutive exercises.

    As I understand it, PC stores are local (unlike glycogen stores where a large amount is stored in the liver) so if you work a muscle group really hard but then go on to work a different muscle group there should be no major fatiguing effect from the first exercise on the next exercise. As long as you're not working pretty much continuously for long periods (like 3 minutes+), there should be time for the aerobic system to 'catch up' and resynthesise PC stores. This is also what I feel from personal experience when training. 5 minutes rest seems far too long.

    Is 5 minutes always excessive? Depending on which muscle group you're working?

    If your squatting very heavy or dead lifting a 3-5 minute rest between sets is not heard of and if your goal is to push maximum weight you will need that rest unless your on drugs
  • kcthatsme
    kcthatsme Posts: 5,136 Member
    bump
  • kcoftx
    kcoftx Posts: 765 Member
    I enjoyed this article, but I'd like to point out that the reason women use those little, light dumbbells is not because we don't want to look like men, but because we're TOLD to, repeatedly. OK, I can't speak for everybody else, but that's certainly my experience. I've heard over and over that small weights are best. In fact somebody told me that last week. I had a trainer at a gym a few years ago and I was told to do 20 set reps of small weights. In fact, I can't remember anyone ever telling me (in real life) that I should be lifting heavier and heavier weights. I'm only doing that because of the internet.

    It's true! I never once thought I would end up looking like a man.

    I went to a female MARINE for help. She told me women don't need to go over 15lbs.

    The staff at the military gym warned me about getting bulky and thus I would do better to go on the smith machines.

    Edit to Add: I did see two of the personal trainers having their female clients doing dead lifts and squats so not all are advocating pink dumbbells but the point being is a lot of women are fed this pink dumbbell info. and sometimes it comes from surprising places.
  • LesterBlackstone
    LesterBlackstone Posts: 291 Member
    As an fyi, there is a specific reason why people doing heavy weight strength routines rest for 3 to 5 minutes between sets. After a set of 4 to 8 reps of heavy weight, you rest for 3 to 5 minutes in order to allow the ATP-PC energy system to fully recover so that you have max energy and power to get the most out of the next set. This lead to a much higher failure threshold and enable a better workout of the muscle group.

    The science behind it involves the energy from ATP losing a molecule during work and then making the remaining by product, ADP, unusable as an energy source. The time taken resting allows creatine in the system, whether from supplementation or naturally occuring, to replace the missing molecule and generate ATP for the next set. That help the next set to be far more effective.

    So, those of us that you see resting for 3 to 5 minutes are not really dogging it! LOL :wink:

    Yeh I understand the workings of the ATP-PC system, but 3 minutes rest is enough for pretty much 100% recovery of PC stores. 5 minutes seems excessive, especially when you talk about circuit training where you are working different muscle groups during consecutive exercises.

    As I understand it, PC stores are local (unlike glycogen stores where a large amount is stored in the liver) so if you work a muscle group really hard but then go on to work a different muscle group there should be no major fatiguing effect from the first exercise on the next exercise. As long as you're not working pretty much continuously for long periods (like 3 minutes+), there should be time for the aerobic system to 'catch up' and resynthesise PC stores. This is also what I feel from personal experience when training. 5 minutes rest seems far too long.

    Is 5 minutes always excessive? Depending on which muscle group you're working?

    If your squatting very heavy or dead lifting a 3-5 minute rest between sets is not heard of and if your goal is to push maximum weight you will need that rest unless your on drugs

    This.

    Go squat twice your bodyweight for reps and then come back and tell me that 3-5 minutes is excessive.
  • kevinvs
    kevinvs Posts: 17 Member
    bump
  • MinMin97
    MinMin97 Posts: 2,674 Member
    Bump
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