How to plan a weights workout

S

scottee1

New member
Hi again folks

It was pointed out in one of my other posts that I should add stregth training to my workout, so i've been playing around with it this weekend. I am just unsure what order/weight to be using.

The gym in work has a range of machines and free-weights. I know that I should use free-weights, but while I am starting off, I am starting to use the machines. I have been starting with the most heaviest weight I can manage (where I can hit rep 10, but struggle), then downwards in the weights. Is this the right way to do it? By the time I get to the light weights, I am finding it really hard.

The plan is:

10 reps - Seated Chest Press (125lbs)
10 reps - Lat Pull Down (180lbs)
10 reps - Seated Shoulder Press (75lbs)

10 reps - Seated Chest Press (95lbs)
10 reps - Lat Pull Down (130lbs)
10 reps - Seated Shoulder Press (55lbs)

10 reps - Seated Chest Press (45lbs)
10 reps - Lat Pull Down (90lbs)
10 reps - Seated Shoulder Press (25lbs)

Any comments?
 
well you should be going from lighter weight to more weight, also you need you need to have some kind of lifts for your legs, abs and back. and remember to only do the same muscle groups every other day
 
I would definitely read the links Mal posted just for some general ideas... especially the basic lifts thread since it gets into some conceptual ideas on programming towards the end.

Few issues with what you've said and presented here:

1. "I am going to use machines for starters and then transition into free weights."

Why?

There really won't be a lot of carryover benefit from machines to free weights. IMO, you'd be better served starting out very conservatively with free weights and learning proper form. By conservatively, I mean just the bar, or maybe even body weight only, or ever light DBs.


2. "I am starting out with the heaviest weight possible for 10 reps where I struggle."

Not good friend.

You are just starting out. There is absolutely no reason to go as heavy as possible. This will be detrimental to your success, if anything.

Ya see, the benefits associated with resistance training come primarily from the progressive overload you apply to your body systemically. All progressive overload really means is this; you apply a stress (weight) to your body that it is not used to. Since our bodies are highly adaptive machines, it'll adapt to the load so it can better handle it next time it's applied. Characteristics associated with this adaptation is increased muscle mass, more efficient neural drive leading to increased strength, etc, etc.

That said, if you simply crush your body with extremely heavy loads initially, you have very little room for progress; keep in mind the work 'progressive' in 'progressive overload.'

Also, your overloading your body to an extent that it can't keep up with in terms of adaptation. The net result would be an overreached or overtrained state with very little positive change.

Does this make sense?

3. Put things into context for us.

Are you doing all of those exercises each day that you train? How many sets for each? How many times per week are you training?
 
Are you doing all of those exercises each day that you train? How many sets for each? How many times per week are you training?
Click to expand...

I have only done them once, I was only planning on do them twice a week, one set each.

I'll have a read through the links, thanks loads guys :D
 
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