How's this sound?

S

Shanesmommy

0
I've been starting to weight train, which really means I've been reading a lot and learning the exercises. I've just started to actually do the routines and I've found exercises on Trainer Lynn's site and Body for Life. I'm a little unclear as to how many reps and how many sets. On the Body for Life website they say 6 sets of 12, 10, 8, 6, 12, and 12 reps, two exercises for each muscle group. Is this too much or right for someone like me who is just beginning? I'm only doing 5 pound weights for now.

This was my upper body routine with 6 sets of the above reps (all exercises were from Trainer Lynn's site):

Chest: Pullovers and Ball Chest
Back: Shrugs and Bentover rows
Shoulders: Front Raise and Shoulder press
Biceps: Bicep Preacher Curl and Concentration Curls
Triceps: Overhead extensions and tricep kickbacks

Thanks a lot!
 
Before I attempt to give you advice :) I just want to make sure I understand your upper body workout. Are you saying that you did 12 sets for each of the bodyparts that you trained ??
 
okay. so for each bodypart you did 12 sets, i.e. 6 sets of tri. extensions plus 6 sets of kickbacks = 12 sets for your triceps. That is a bit too much especially for your smaller bodyparts like bi's, tri's and shoulders. You are just using a 5 pound weight though, so I am assuming the exercises were quite easy to perform ?? But taking baby steps is okay, short term. I believe your goal should be to increase your weight and work in the 8 rep range, where the 8th rep would be fairly difficult to perform, while maintaining proper form. You can also cut your sets on the smaller bodyparts down to 4 sets at that stage. I do not know if you have access to any heavier weights, but that would be my advice to increase your weight and lower your reps.
 
Hello.

From my experience as a personal trainer and working with physical therapists, my best advice for a beginner is to do total body weight workouts. Depending on your goals (i.e. just weight loss and toning) I would never separate out my upper body from lower body. Plus as a beginner you are getting your body accustomed to weight training.

Also 6 sets seems a bit excessive as a beginner, or in general. Plus pretty boring if you ask me!! What type of recovery does it "say" in between each set? If you were to do a total body routine where you are alternating upper body from lower body you are spending your time doing "active recoveries" and will burn many more calories that you perhaps are now.

Also looking at the exercises you list on your routine. Chest pullovers (if we are thinking of the same exercise) are extremely hard on your shoulder joints. There are many more effective exercises for your chest without putting your joints at risk.

Shrugs...I would NEVER have a woman do these. There is no reason why you should train your traps like that. 99% of people out there have tight enough traps as it is without adding more tension to those muscles. Instead I'd focus more on my rhomboids (in between shoulder blades), rear delts and assisted pullups.

Biceps....preacher curls and concentration curls are "body builder" moves. If you are a beginner and have goals of weight loss/toning I would again NEVER reccomend these to you. Basic barbell bicep curls would suffice. If you are doing concentration curls (one arm at a time) think of how much valuable time you are spending when you coudl be doing a multijoint motion and burning those calories.

Any other questions let me know!! Best of luck on your training!!!
 
Right, I did 12 sets per bodypart. With the 5 pound weight, the exercises were a breeze except for the shoulder press, but that was only a minor challenge on the last 5 reps of the last set. I'm not sore at all today, not even slightly. So you're saying 4 sets of 8 reps each with a higher weight?
 
Thanks a lot Emily. I'm very very new to this and I'm only weight training, like you said, for weight loss and toning. I'm just looking for simple but effective moves to boost my metabolism and trim up my entire body. I'm very overwhelmed with all the info that is available, but a lot is conflicting, or at least seems that way to me. I appreciate any and all help! Thanks again!
 
You are very welcome!! Try do the total body workouts making sure to do squats, lunges, assisted pullups, pushups, core training to hit the most muscles at one time. As far as weight goes, pick something that is heavy enough that you are struggling the last couple reps. You also want to feel a "burn" the last couple reps.

I dont' know you but guessing on average, women who are beginning weight training lift about 8-10 lbs for chest, 10 lbs for back, 8-10 lbs for biceps, 5-8 lbs for triceps....

To get an idea of some great basic moves you can always take "total body conditioning" classes at your gym and depending on the quality of the instructor you can learn some basic yet effective moves!!
 
Shrugs...I would NEVER have a woman do these. There is no reason why you should train your traps like that. 99% of people out there have tight enough traps as it is without adding more tension to those muscles. Instead I'd focus more on my rhomboids (in between shoulder blades), rear delts and assisted pullups.

Biceps....preacher curls and concentration curls are "body builder" moves. If you are a beginner and have goals of weight loss/toning I would again NEVER reccomend these to you. Basic barbell bicep curls would suffice. If you are doing concentration curls (one arm at a time) think of how much valuable time you are spending when you coudl be doing a multijoint motion and burning those calories.
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What? Women can do shrugs. I've never heard of such things in my life. We need to work those muscles just like anyone else. Bodybuilder moves? Um, I'm not feeling that either. There are no bodybuilder moves. Bodybuilding depends solely on method of training, nutrition and peaking.

Those exercises can be used by a begginer. Body For Life talks about doing 6 sets PER MUSCLE group. That's where the 6 sets enters this thread. And Body For Life is a good program. No, it is NOT for total begginers.

Yes, some exercises are better than others. But to simply make a blanket statement that you would NEVER have someone do certain exercises is a bit wrong to me. Keep in mind this post is being typed with a nice tone and these are just my opinions.

I simply think doing different exercises at different times at different intensity levels is key. Doing the same ol', same ol' all the time will result in a plateau.
 
Thanks for your help Lynn, I really love your website! I followed your examples of the exercises because I thought for what I have available at home, they were clearer and I like the explaination of what muscle I was working and what I should be feeling. Also because there were quite a few that can be done with a stability ball, which is my new best friend and I absolutely am in love with! I did a cardio workout the other day with a stability ball that was on FitTV OnDemand, oh my it was so much fun, I wish I had that routine on DVD!

I'm also doing pilates which doesn't really seem to be fit into a category except stretching, but I love it and even my two year old gets down on the floor and stretches with me. I'm only doing the beginner, so maybe once I add weights or stretchbands, it'll feel like something more.

Lynn, Emily mentioned that chest pullovers are hard on joints? I didn't personally have any problem. What's your thoughts? I really appreciate everyone's help! Thanks again!
 
Anything can be hard on your joints. It depends on your body and your joint stability. Some people cannot do certain exercises. But that doesn't mean every one cannot. For example, my mom cannot, absolutely no way, ever do a shoulder press. Her rotator cuff just will not allow it. So she would need to substitute a better exercise for her.

If you feel no pain with the pullover, then I think it's fine. Perfect form and the proper weight ar critical here- as with any exercise. Some people feel pain doing squats. But the number one way to strengthen your knees is... squats. It's just about doing what you can, when you can. We are all different.

I am glad you are working out and enjoying it. That's so important. I can see your kid doing Pilates with you right now :) So cute. keep up the excellent work.
 
I didn't want to start a new thread since this one sort of touch on what I want to know. This is to Trainer Lynn - I'm interested in your website but before I buy the book I was wondering: As a woman is it possible if I follow the program could I possible put on about 1 lb of muscle a month? I know about the difference between men & women and (male hormones) the fact that men can gain more muscle pounds then we can.
 
Hi, kmp2570.

Sure can. Just to keep this thread on target, let me give you my email address and you can personally email me with questions you may have. I'd love to help. lynn at strength-training-woman.com
 
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