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#21
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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
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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
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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
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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
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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
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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
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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
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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
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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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