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#1
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couple questions about weight training
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? 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? Thanks for the help. Marsha/Ohio |
#2
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couple questions about weight training
Work both legs at the same time.
3 sets of 10 is fine, but so is 2 sets of 10 with more weight. It depends on what you like to do. -- JC Eat less, exercise more. -- "Marsha" wrote in message ... 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? 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? Thanks for the help. Marsha/Ohio |
#3
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couple questions about weight training
"Marsha" wrote in message ... 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? 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? Thanks for the help. Marsha/Ohio Pardon me if this sounds ignorant, it isn't meant to, but these are the questions that came to mind: -What exercises are you doing -How many reps are you doing -How many sets are you doing -How much weight are you doing. -What is the frequency you are working out -Are you feeling a "burn" when you are done the exercise, the day after? -How long have you been at this? in short, everyone has a weaker side. It is just because you are used to doing everything with one side of your body (whether you are right or left handed), so one side is weaker. If you are worried about muscle development and developing symmetrically, then I would keep both sides at the same weight until it becomes easier to work both sides with the same amount of weight. If you increase the weight and/or intensity on the other side that is stronger, you will constantly be playing "catch up" with the weaker side, and what fun is that? ;-) If you are just starting out, I would check to make sure you are performing the motion of the exercise the same with both left and right sides. If you are "cheating" or are not isolating the muscles and controlling the motion properly when say your right left does the exercise, then it will be easier than when you use the other leg, assuming that you are isolating the muscle better when you do the left leg. You know what I am saying? 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. I hope this helps. I know roger zoul is much better with these sorts of things, and he is tutoring me on alot of it. I am sure he can help you more, and correct whatever I may have gotten wrong. Btw. Great job working out. Good for you! Don't get discouraged, keep at it. You only get results when you stick with it, so give it a few weeks and you will notice a huge difference :-) |
#4
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couple questions about weight training
JC Der Koenig wrote:
Work both legs at the same time. 3 sets of 10 is fine, but so is 2 sets of 10 with more weight. It depends on what you like to do. There are a couple where you use both legs at the same time, like leg press. Others, like hip adduction and abduction, front and rear heel kick, can only be done one leg at a time. Thanks, Marsha/Ohio |
#5
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couple questions about weight training
Steven C (Doktersteve) wrote:
Pardon me if this sounds ignorant, it isn't meant to, but these are the questions that came to mind: -What exercises are you doing For the legs: Hip adduction and abduction (one leg at a time), front and heel kick (one leg), leg curl, leg extension, leg press (both). For the upper body: lat pulldown, underhand lat pulldown, bent row, shoulder shrug, standing curl, butterfly, bench press -How many reps are you doing -How many sets are you doing For most, two sets of 10. -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. -What is the frequency you are working out Every other day. Stretches and some aero bike first, about 10 minutes, weights about 30 minutes, then 5 more minutes on aero bike. -Are you feeling a "burn" when you are done the exercise, the day after? I am now since I was told that I should be doing each exercise with all the reps and then moving on to another one. -How long have you been at this? About three weeks. If you are just starting out, I would check to make sure you are performing the motion of the exercise the same with both left and right sides. If you are "cheating" or are not isolating the muscles and controlling the motion properly when say your right left does the exercise, then it will be easier than when you use the other leg, assuming that you are isolating the muscle better when you do the left leg. You know what I am saying? Yep, I'm doing them correctly. Nice smooth motions, no jerking. Follow through and only move the part you're supposed to move. Oh, and exhale on the exertion part. 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. Hey, I'm just a beginner : ) Btw. Great job working out. Good for you! Don't get discouraged, keep at it. You only get results when you stick with it, so give it a few weeks and you will notice a huge difference :-) Thanks. I don't have to see the results, I feel better since starting. Marsha/Ohio |
#6
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couple questions about weight training
"Marsha" 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. Hey, I'm just a beginner : ) You're doing fine. Seems like you've done your research. Steve has been lifting about as long as you have, and he's laboring under some misconceptions. There are as many ways to reach your goals as there are imaginations. The key concept here is consistent pursuit of progress, without injury. That means if you want to lift heavier with fewer sets, that's good. If you want to lift lighter with more sets, that's good too. It's also good to experiment and find out what you like to do periodically. The whole exercise experience shouldn't be overly onerous. Always beware of "experts" that "know" the single best way for you to achieve your goals. |
#7
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couple questions about weight training
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? http://antwrp.gsfc.nasa.gov/apod/ap031122.html Lift well, Eat less, Walk fast, Live long. |
#8
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couple questions about weight training
"Marsha" wrote in message ... Steven C (Doktersteve) wrote: Pardon me if this sounds ignorant, it isn't meant to, but these are the questions that came to mind: -What exercises are you doing For the legs: Hip adduction and abduction (one leg at a time), front and heel kick (one leg), leg curl, leg extension, leg press (both). For the upper body: lat pulldown, underhand lat pulldown, bent row, shoulder shrug, standing curl, butterfly, bench press -How many reps are you doing -How many sets are you doing For most, two sets of 10. -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. -What is the frequency you are working out Every other day. Stretches and some aero bike first, about 10 minutes, weights about 30 minutes, then 5 more minutes on aero bike. -Are you feeling a "burn" when you are done the exercise, the day after? I am now since I was told that I should be doing each exercise with all the reps and then moving on to another one. Well, some people in the gym get into a routine where they alternate between exercises, and machines. They will do a set or two of leg extensions for ham strings, then go do a seated leg press, then back to the extensions. It is all about what works for you, as long as when you are done the sets you want to do for each muscle group you feel a little rubbery, or looser and it feels you have worked the muscle, you are fine. i watched a woman today alternate between free weights and every leg machine in the gym over a twenty minute period. She would do a set with the leg machine of the moment, and then she would go and do a few sets of curls or whatever with the free weights. She was not resting long between sets, presumably she was circuit training or something. I have no idea, she was too pretty and too "in the zone" for me to approach. Point is, do what is comfortable to you. Don't try and imitate what others do right away, but dont under work yourself. Read as much as you can from books (not magazines which are meant to sell you things you dont need), the best source the public library :-) Read even thirty minutes a day on how muscles work, and what are the best exercises for a begginer, and before you know it you will be an intermediate :-D Just look for body building books for begginers. They have lots of info, it seems they are tailor made for MEN, but womens muscle works the exact same way as men. You just have 30-50x less testosterone, so you cant "bulk up" like a man does as fast. I am sure there are good books just for women, but i havent looked myself :-P -How long have you been at this? About three weeks. Three weeks is good. You should start to feel a need to increase your weights around four to six weeks depending on how you are working. With only two sets though, you may be looking at six weeks before you start to feel a big boost in strength. More on that, see below. If you are just starting out, I would check to make sure you are performing the motion of the exercise the same with both left and right sides. If you are "cheating" or are not isolating the muscles and controlling the motion properly when say your right left does the exercise, then it will be easier than when you use the other leg, assuming that you are isolating the muscle better when you do the left leg. You know what I am saying? Yep, I'm doing them correctly. Nice smooth motions, no jerking. Follow through and only move the part you're supposed to move. Oh, and exhale on the exertion part. Try and slow the motion down, you will feel a bigger burn, but it will ensure that you are really working the muscle. If you want to see something interesting, try and hold the last one you do for about ten seconds if you can. Or lower the speed which you put the weight down. 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. Hey, I'm just a beginner : ) For sure, and good work. Problem is, muscle's basically respond the same across the board to work, and to grow they need a repeated stimulus which is greater than that which they are already used to. I am concerned you would be under training with only doing 2 sets of ten. Depending on your fitness level, you should consider trying three sets, or even four. At first, you dont need to worry about doing all the reps, just do your best, and things will come in time. Within a few weeks, you will be moving up to 20 lbs, then 40, and so on. Btw. Great job working out. Good for you! Don't get discouraged, keep at it. You only get results when you stick with it, so give it a few weeks and you will notice a huge difference :-) Thanks. I don't have to see the results, I feel better since starting. Marsha/Ohio |
#9
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couple questions about weight training
::: 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... |
#10
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couple questions about weight training
"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. 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. |
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