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How Many Exercises and Sets Do I Perform for my Strength Training?



 
 
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  #21  
Old July 29th, 2006, 03:01 PM posted to alt.support.diet.weightwatchers
Nunya B.
external usenet poster
 
Posts: 615
Default How Many Exercises and Sets Do I Perform for my Strength Training?


"rmr" wrote in message
...
I don't simply ignore things that misinform.


Me neither. Can you explain why I misinformed please and drop the
personal attacks.

If you are so dead against misinformation why didn't you reply to the
OP. Or do you suggest that we all train one set to failure?

Ray


I already stated what I think - that you only lift to failure on the third
set and then only if you do it without breaking form and have a spotter if
needed.

I have the OP plonked and didn't even read his lecture. If he were to
actually participate in group discussions I'd spend time discussing his POV.

My only issue was the "never" part of your response because it is
misinformation. If you want to discuss personal attacks then maybe look at
your use of the word stupid ("The vast majority of people who are likely to
read this would be stupid to try lifting to failure for the reason i
stated.") and the ridiculous assumptions you made about my trainer. (ie
.."Is he going to tell you he has thirty years of injuring his trainees?")

And finally the blanket assumption "and yes everyone here is a beginner.
They would not be on a weigh****chers newsgroup if they had much exposure to
the weightlifting community." I know of plenty of people who are lifting
and have been and yet turn to a support group for weight loss, myself
included. There's also plenty of people on ASD who are in maintenance and
still participate in the group for continued support. Your assumptions are
off base and I have no problem pointing it out.

--
the volleyballchick


  #22  
Old July 29th, 2006, 05:37 PM posted to alt.support.diet.weightwatchers
rmr
external usenet poster
 
Posts: 23
Default How Many Exercises and Sets Do I Perform for my Strength Training?

I already stated what I think - that you only lift to failure on the third
set and then only if you do it without breaking form and have a spotter if
needed.

I have the OP plonked and didn't even read his lecture. If he were to
actually participate in group discussions I'd spend time discussing his POV.


I see. That explains a lot. If you had seen the context I don't think
we would be arguing.

My only issue was the "never" part of your response because it is
misinformation.


It's not quite the whole truth, but close enough (for me at least)

If you want to discuss personal attacks then maybe look at
your use of the word stupid ("The vast majority of people who are likely to
read this would be stupid to try lifting to failure for the reason i
stated.")


We come back to context. You think that the people reading this
newsgroup are all experienced lifters. I think the vast majority are
either not interesting in this thread at all or are relative
beginners.

and the ridiculous assumptions you made about my trainer. (ie
."Is he going to tell you he has thirty years of injuring his trainees?")


That wasn't a personal attack it was irony. Thats the problem with
international lists. I'll be more careful in future.

And finally the blanket assumption "and yes everyone here is a beginner.
They would not be on a weigh****chers newsgroup if they had much exposure to
the weightlifting community."
I know of plenty of people who are lifting
and have been and yet turn to a support group for weight loss, myself
included. There's also plenty of people on ASD who are in maintenance and
still participate in the group for continued support. Your assumptions are
off base and I have no problem pointing it out.


Again two opposing opinions/assumptions.
You have no proof of what you say and neither do I. Can we leave it at
that.

Ray
  #23  
Old July 29th, 2006, 05:42 PM posted to alt.support.diet.weightwatchers
Nunya B.
external usenet poster
 
Posts: 615
Default How Many Exercises and Sets Do I Perform for my Strength Training?


"rmr" wrote in message
...

We come back to context. You think that the people reading this
newsgroup are all experienced lifters.


There's that use of the word ALL again.

Context is everything. Effective writing avoids absolutes.

It's the teacher in me. As a volleyball ref I end up getting people to play
better by calling every single fault regardless of how slight. It's the
same with my students' writing. I start the year nailing every single issue
and before Thanksgiving they're showing marked improvement. It's annoying,
I realize, but it's who I am. I have no problem admitting to it
--
the volleyballchick


  #24  
Old July 29th, 2006, 05:44 PM posted to alt.support.diet.weightwatchers
Nunya B.
external usenet poster
 
Posts: 615
Default How Many Exercises and Sets Do I Perform for my Strength Training?


"Nunya B." wrote in message
...

"rmr" wrote in message
...

We come back to context. You think that the people reading this
newsgroup are all experienced lifters.


There's that use of the word ALL again.

Context is everything. Effective writing avoids absolutes.

It's the teacher in me. As a volleyball ref I end up getting people to
play better by calling every single fault regardless of how slight. It's
the same with my students' writing. I start the year nailing every single
issue and before Thanksgiving they're showing marked improvement. It's
annoying, I realize, but it's who I am. I have no problem admitting to it

--
the volleyballchick


And I forgot to mention that in no way do I think that the people reading
this group are all experienced weightlifters. OTOH I don't think they're all
stupid or should be treated like china figures. I have a little more
experience in life and in dealing with people to make those kinds of lame
assumptions.
--
the volleyballchick


  #25  
Old July 29th, 2006, 06:51 PM posted to alt.support.diet.weightwatchers
rmr
external usenet poster
 
Posts: 23
Default How Many Exercises and Sets Do I Perform for my Strength Training?

I believe it, I was just stating my personal experience. I did not say "the
only people who scoff the machines" (a blanket statement) but instead "the
only people *I've met*."


The bit I thought was a blanket statement was "are ones who either
don't know how to use them properly or feel like it makes them "cool"
to do so."
I suppose you may have met only two people who scoff at machines.

There are plenty of serious lifters who
win things like Olympic events and use machines as part of their training
regimen.


I bet even some of the olympic weightlifers use them too.

Even when people know what they're doing, eventually research will bear out
the need for change.


it is to be hoped. But human nature being what it is people are slow
to catch on.
http://www.intense-workout.com/back_exercises.html
Note the lack of any kind of caveat

The guys at my gym use the Smith machine for ab work by hanging from their
knees from the top bar. It's not proper use of the machine


Some people would say it's a better use than it's intended purpose

Ray
  #26  
Old July 29th, 2006, 08:38 PM posted to alt.support.diet.weightwatchers
rmr
external usenet poster
 
Posts: 23
Default How Many Exercises and Sets Do I Perform for my Strength Training?

There's that use of the word ALL again.

Effective writing avoids absolutes.


no exceptions?

Ray


  #27  
Old July 30th, 2006, 02:04 AM posted to alt.support.diet.weightwatchers
Nunya B.
external usenet poster
 
Posts: 615
Default How Many Exercises and Sets Do I Perform for my Strength Training?


"rmr" wrote in message
news
There's that use of the word ALL again.

Effective writing avoids absolutes.


no exceptions?

Ray


But of course; though they're few and far between
--
the volleyballchick
I used to eat a lot of natural foods until I learned that
most people die of natural causes.


  #28  
Old July 30th, 2006, 04:51 AM posted to alt.support.diet.weightwatchers
Willow Herself
external usenet poster
 
Posts: 1,887
Default How Many Exercises and Sets Do I Perform for my Strength Training?

If you do only one exercise for legs, I'd do squats...

more complete than leg press..
Will~

"Eddie-Type2" wrote in message
...
I have been using machines to target my lats, shoulders, abs and legs, but
I
don't enjoy them as much as the free weights. I try to alternate my
workouts and mix things up. I recently started doing sitting dumbbell
shoulder presses use 2-25lbs abd I plan on continuing with that. I don't
work my lower body much because having been over 300 lbs for the last 5
years, my legs are in pretty good shape - as time goes on, I plan to start
working more on them, but right now I am simply doing the leg press one a
week and walking on the treadmill 3 times a week. I also do many
stretching
exercises - people are amazed at how flexible I am for a short little fat
guy! LOL!

Eddie
Weight June05-359.0lbs
Current Weight-291.8lbs
Loss to date=67.2lbs
Goal Weight-180.0lbs

"Nunya B." wrote in message
...
Eddie,

Looks like your workout is very arm intensive. What are you doing for
your
traps, shoulders, and lats besides the alternating dumbell rows?

Take a look at this site: http://www.exrx.net/Exercise.html for some ideas
on how to hit those other groups.

Everyone is different in their weightlifting, but an overall good thing is
to think about the specific muscle groups you're trying to hit and do it.
I
do full body twice a week due to time constraints. Some do upper one day,
lower the next. My workout is generally geared from the neck down. This
means I get to the gym and figure out what I'm going to do for my traps,
then do the pecs, etc. and I work on big muscles before the small ones so
I
save my shoulder specific and arm specific exercises until after the pecs
and lats. Totally not a requirement by any means, it's just the habit
I've
gotten into. It's an efficiency thing

Smith squats are great in that they take the need for balancing out of the
equation - you probably won't fall over like you could with regular
squats.
Just make sure your legs are in the correct position and that your your
form
is spot on or else you can cause shearing in the knee.
--
the volleyballchick

"Eddie-Type2" wrote in message
...
Hey Ray,

I think you probably know that I've also been lifting weights since
January.

If you don't mind, can you please share your routine...........I'm really
curious to know what you're doing because in my case, I am pushing heavy
weights for 3 sets each and I'm also superset.

I start out with the Bench Press
135x10
155x8
175x6
Sometimes, I will try to push a 4th set at 190 with someone spotting
me......

But I superset the bench press with straight barbell curls
40x10
50x8
60x6

Then I do a 3rd superset for my triceps with overhead dumbbell tri
extensions
35x10
35x10
35x10

After those 9 sets, I then do 3 sets of alternating dumbbell curls
15x10
20x10
25x10

Then I do preacher curls superset with overhead preacher bar tri
extensions
55x10 curl, then 55x10 O/H tri ext (some people call them head crushers!)

On alternate days, I do bent over dumbbell lifts/row
40x10, 3 sets superset each arm

I recently started doing squats with the smith machine - what a
killer!!!!!!
my thighs feel like some too a baseball bat to them!! hehehe
But I hear squats are also very good for cardio as well - I hate the
treadmill and bike, but I still fit them in on alternate days........

I try to change my routine so that it doesn't get stale.........in time,
when I lose another 100lbs, I plan to show off all my huge muscles with
my
ultimate goal of walking on the beach wearing a Speedo!!!
hehehehahahaha!!!!!! the girls at my WW meeting just love it when I say
that
grin

Eddie
Weight June05-359.0lbs
Current Weight-291.8lbs
Loss to date=67.2lbs
Goal Weight-180.0lbs

"rmr" wrote in message
...
On Mon, 24 Jul 2006 16:52:51 +1000, "Gary Matthews"
articles@maximumfitness wrote:

snip

Compound exercises are much more functional and superior to isolation
exercises and promote natural movement of your joints. Heavier loads can
also be lifted using these exercises. Some benefits a

. More functional
. Higher muscle activation
. Higher hormonal release
. Less stress on joints.



Yes. Compund exercises are the way to go. Squat, deadlift, bench,
chin-up, dip, and a few others.

snip Performing three to four exercises with high intensity
during a session are what most people are capable of during a high

intensity
strength-training workout. All the main muscle groups are thoroughly
exercised with these exercises and they have an overall growth effect on

the
body as a whole i.e. a total body workout.

After rest and recuperation is allowed to take place and at the next
exercise session if you can push out a few more reps then you will have
become stronger, thus allowing for more muscle growth. i.e. more lean

muscle
and a higher metabolism.

It only takes one of these workouts to target the entire major support
muscles of the body. Exercises should be chosen from the more complex and
challenging to the less complex and challenging. Remember, as you get
stronger in your upper body exercises i.e. Dips, Bench Press and Lat Pull
downs, you will also add size to your upper arms as well as to your
shoulders. There is no need to train the arms and shoulders with
isolation
exercises.

Did you know that current research shows that performing one set per
exercise is as beneficial as multiple set workouts!!


Not really. You must do one or two warmup sets of each exercise first
then a minimum of one challenging set. There's not much return on
doing more than three, except that you will expend more energy.

Really it depends on your goal. If you are looking for endurance then
do more lighter and longer sets. If you are looking for maximum
strength, then go for a few shorter, heavier sets.

If you think that volume training (multiple sets) is more effective then
you're wrong! The latest research shows that single set training is as
beneficial as multiple set training. Also by performing the one set
decreases the chances of over training and saves valuable energy for
other
exercises required during that particular workout.


This is not the case. Especially since you are advocating one set to
failure. That is a guarantee of injuring yourself. You should adjust
the weight to do 5-15 reps per set and still have enough strength to
do one more rep. You should never lift to failure.

So all you need to do is ONE SET only of each strength training exercise,
this is accomplished by performing as many repetitions as you possibly
can.


After performing one complete set to total failure, it should be just
about
impossible to generate the same force and intensity for another complete

set
of the same exercise. If you're able to generate the same force and
intensity for this second set then it is pretty obvious that not enough
effort has been put into the first set. If you give each set per exercise
100% effort (e.g. you cannot move the bar after the last rep) then there
will be no more requirement for further muscle stimulation on that
specific
exercise.


NO. This is really bad advice. NEVER lift to failure. You will injure
yourself. Can you imagine a newby trying tto squat to failure. recipe
for a broken back. Or trying a bench press to failure - broken neck!

DONT DO IT.

Multiple Sets can be used in the following circumstances.

. The initial stages of learning a new exercise.

. During rehabilitation


Definately.

Remember it is the intensity that is important, not the volume when it

comes
to gains in strength. One warm up set of 50% of maximal weight can be
done
for 5-10 repetitions to oil the joints for the big work set that is to
follow. After completing a set and when your breathing has returned to
normal proceed to the next exercise. There is no time limit here just
what
you feel comfortable with, be it 3 or 5 minutes etc.


again it depends on your goals.

Make no mistake about it put what you have leaned here to practice and
you
will start to finally make those long awaited gains you have been after.
snip url


Use google to get advice from several different sources and go with
those who make the best case. But be conservative in what you do.
Lifting weights can be dangerous. Above all be careful and always
underestimate how much you can lift.

ps. Isolation exercises can be useful too. You should generally do
isolation exercises at the end after doing the compound exercises. But
you should have a good reason for doing isolation exercises. I
generally do a few isolation exercise to make a session up to an hour.

Ray







  #29  
Old July 30th, 2006, 10:39 PM posted to alt.support.diet.weightwatchers
Stormmee
external usenet poster
 
Posts: 2,513
Default How Many Exercises and Sets Do I Perform for my Strength Training?

ray that is a good idea, Lee
rmr wrote in message
...
I already stated what I think - that you only lift to failure on the

third
set and then only if you do it without breaking form and have a spotter

if
needed.

I have the OP plonked and didn't even read his lecture. If he were to
actually participate in group discussions I'd spend time discussing his

POV.

I see. That explains a lot. If you had seen the context I don't think
we would be arguing.

My only issue was the "never" part of your response because it is
misinformation.


It's not quite the whole truth, but close enough (for me at least)

If you want to discuss personal attacks then maybe look at
your use of the word stupid ("The vast majority of people who are likely

to
read this would be stupid to try lifting to failure for the reason i
stated.")


We come back to context. You think that the people reading this
newsgroup are all experienced lifters. I think the vast majority are
either not interesting in this thread at all or are relative
beginners.

and the ridiculous assumptions you made about my trainer. (ie
."Is he going to tell you he has thirty years of injuring his trainees?")


That wasn't a personal attack it was irony. Thats the problem with
international lists. I'll be more careful in future.

And finally the blanket assumption "and yes everyone here is a beginner.
They would not be on a weigh****chers newsgroup if they had much exposure

to
the weightlifting community."
I know of plenty of people who are lifting
and have been and yet turn to a support group for weight loss, myself
included. There's also plenty of people on ASD who are in maintenance

and
still participate in the group for continued support. Your assumptions

are
off base and I have no problem pointing it out.


Again two opposing opinions/assumptions.
You have no proof of what you say and neither do I. Can we leave it at
that.

Ray



 




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