couple questions about weight training

Steven C (Doktersteve) wrote:

For her purposes though, she said she is doing 2 sets of 10 reps at 10lbs.
So I don't know if it is the same, I also do not know Marsha's age, fitness
level, etc.

I'm 48. Fitness level.....sucked big time. That's going to
change, though.

Marsha/Ohio

Roger Zoul wrote:

You might want to read up on HST.....it recommends two sets at max....even
suggests that one set is sufficeint -- for hypertrophy...

Roger,

I think you mentioned HST before, but I forgot what it
stands for. Can you post another link?

Thanks,
Marsha/Ohio

Sun & Mun_ wrote:

On Sat, 24 Jan 2004 19:24:13 -0500, Marsha wrote:

I definitely have a weaker side. I'm doing two sets of 10
of each leg exercise smoothly and easily with the right leg,
but that left leg is still hanging in at one set of 10 and a
couple more. Should I hold back progress on the right leg
until the left one catches up?

No. Unless yo have significant atrophy, this is a neuromuscular issue
that can only solve itself with reps. If ever.

Also, how should I be adding to the regimen? Should I next
work on three sets of 10 with the same weight, or keep it at
two sets, but increase the weight?

What are your goals?

Goal for now is just to lose weight. My training manual
says for weight loss, you should use less weight and
progressively do more reps. For muscle building, you should
use more weight and do less reps. For "toning", do
something in between.

Marsha/Ohio

Steven C (Doktersteve) wrote:
:: "Roger Zoul" wrote in message
:: ...
:::::: Steven C (Doktersteve) wrote:
::::::
::::::
::::::: You say you are at two sets? Usually you want to work three or
::::::: four sets (some people suggest even five sets) before you move
::::::: to another type of exercise. Don't worry right now about doing
::::::: tons
::::::: of weight over four sets, but just understand that you need to
::::::: stimulate the muscle enough to cause it to break down, and
::::::: rebuild after you work out. usually, this does not happen when
::::::: you do only two sets.
:::
::: You might want to read up on HST.....it recommends two sets at
::: max....even suggests that one set is sufficeint -- for
::: hypertrophy...
:::
:::
:::
::
:: I should read up on it. I checked the main site for information,
:: alot of it seemed to lead to the purchase of a book, something I
:: cannot do right now. I am currently doing a split routine that is
:: pretty rigorous, and it is starting to make me plenty tired, so I am
:: open to other options.

Almost all of the HST still is outlined on the site -- you don't need to buy
the book.

However, HST is geared for hypertrophy, which generally means adding mass,
not losing it.

::
:: For her purposes though, she said she is doing 2 sets of 10 reps at
:: 10lbs. So I don't know if it is the same, I also do not know
:: Marsha's age, fitness level, etc.

Well, 10 lbs might be right -- just depends. Everyone has to start
somewhere.

Marsha wrote:
:: Steven C (Doktersteve) wrote:
::
::: For her purposes though, she said she is doing 2 sets of 10 reps at
::: 10lbs. So I don't know if it is the same, I also do not know
::: Marsha's age, fitness level, etc.
::
:: I'm 48. Fitness level.....sucked big time. That's going to
:: change, though.


If you hang it there -- it is a sure thing.

Marsha wrote:
:: Roger Zoul wrote:
::
::: You might want to read up on HST.....it recommends two sets at
::: max....even suggests that one set is sufficeint -- for
::: hypertrophy...
::
:: Roger,
::
:: I think you mentioned HST before, but I forgot what it
:: stands for. Can you post another link?

Hypertrophy specific training.

http://www.hypertrophy-specific.com/hst_index.html

If follow this protocol, even though my objective is to lose mass....

It has worked great for me -- I've gained muscle mass and lost fat.

Marsha wrote:
:: Sun & Mun_ wrote:
::
::: On Sat, 24 Jan 2004 19:24:13 -0500, Marsha wrote:
::
:::: I definitely have a weaker side. I'm doing two sets of 10
:::: of each leg exercise smoothly and easily with the right leg,
:::: but that left leg is still hanging in at one set of 10 and a
:::: couple more. Should I hold back progress on the right leg
:::: until the left one catches up?
:::
::: No. Unless yo have significant atrophy, this is a neuromuscular
::: issue that can only solve itself with reps. If ever.
:::
:::: Also, how should I be adding to the regimen? Should I next
:::: work on three sets of 10 with the same weight, or keep it at
:::: two sets, but increase the weight?
:::
::: What are your goals?
::
:: Goal for now is just to lose weight. My training manual
:: says for weight loss, you should use less weight and
:: progressively do more reps. For muscle building, you should
:: use more weight and do less reps. For "toning", do
:: something in between.
::

doing more reps generally leads to increase endurance in that muscle.

I personally train via the HST protocal -- it has a high rep phase, a mid
rep phase, and a low rep phase. This protocal is geared for gaining muscle
mass. I use it for weight loss and the only difference is the amount you
eat -- less than maintenance for loss and over maintenance for gain. Newbie
WTers can gain muscle mass while losing fat -- believe it or not. That's
why I use HST -- it builds in progressive loading, and addresses endurnace,
growth, and strength to some degree. It also includes regular time off from
training for "deconditioning".

Also, I do cardio on some non-WT days.

Roger Zoul wrote:

Hypertrophy specific training.

http://www.hypertrophy-specific.com/hst_index.html

If follow this protocol, even though my objective is to lose mass....

It has worked great for me -- I've gained muscle mass and lost fat.

Thank you!

Marsha/Ohio

"Roger Zoul" wrote in message
...
Steven C (Doktersteve) wrote:
:: "Roger Zoul" wrote in message
:: ...
:::::: Steven C (Doktersteve) wrote:
::::::
::::::
::::::: You say you are at two sets? Usually you want to work three or
::::::: four sets (some people suggest even five sets) before you move
::::::: to another type of exercise. Don't worry right now about doing
::::::: tons
::::::: of weight over four sets, but just understand that you need to
::::::: stimulate the muscle enough to cause it to break down, and
::::::: rebuild after you work out. usually, this does not happen when
::::::: you do only two sets.
:::
::: You might want to read up on HST.....it recommends two sets at
::: max....even suggests that one set is sufficeint -- for
::: hypertrophy...
:::
:::
:::
::
:: I should read up on it. I checked the main site for information,
:: alot of it seemed to lead to the purchase of a book, something I
:: cannot do right now. I am currently doing a split routine that is
:: pretty rigorous, and it is starting to make me plenty tired, so I am
:: open to other options.

Almost all of the HST still is outlined on the site -- you don't need to
buy
the book.

However, HST is geared for hypertrophy, which generally means adding mass,
not losing it.


Well, I will read up on it. Print it out, and read up, as per usual when you
give me something to read :-)

"Marsha" wrote in message
...
Steven C (Doktersteve) wrote:


-How much weight are you doing.

The lowest for most, but I don't have the amount. It's the
smallest plate. Lifting it, it feels like about 10 lbs.
The rest are about 20-25. Some of them I can put the pin on
the second plate.


I don't know your age or if you have any physical limitations, but I'm
wondering if you finish each set with ease? Is it very easy to do all 10
repetitions (or how ever many you do)? If so, to get the most out of your
workouts the last repetition in a set should be a little harder to complete.
Since you are a beginner, it would be best to ease into it, start slow and
gradually add weight each successive workout. And being a female, you DON'T
have to worry about getting too bulky. You don't have the hormones for it.

dave h




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