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db67

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Hi, I'm looking for some help on where to go next...
I've been seriously training for 7 months now, and so far the results are really good. I'm doing a lot of compound exercises, with 10kg (x2)dumbells for the legs and 8 lbs(x2) for the upper body. So far I've been doing pretty high rep workouts because I needed to trim down the body fat.
Since I work out at home, I don't have heavier weights to use right now. What weights should I buy to perform heavier, lower rep compounds? I'm thinking a barbell set but I don't have much more room to spare here. Also, does anyone have some suggestions for incorporating the use of a weight station into a good strength training routine? I've got a nice one, but prefer to use free weights, kind of a waste though...
My goal is to build more strength and muscle, I still have some fat to go but I am cycling a lot and that is helping. And also trying really hard not to eat crap. Thanks for any advice.
 
I think you should get a gym membership and sell all your weights and such. Thats just me though.

And that high-reppeing for fat loss is a myth. You should have lifted heavy so your body can have a reason to maintain the muscle as you trim down.
 
Well, I guess that is just you.
What I can tell you, is that in 7 months doing highER rep with lowER weight I dropped 15 lbs. I did it myself. I've been to gyms all my life, and while that may work for some people, it's not for me. While dropping the 15 lbs, I've totally changed my body composition. I'm not going to go over all the stats, the mirror doesn't lie.
Sorry dude, not looking for what I SHOULD have done. This is what I did, it worked, and now I want to move forward.
 
I'm glad that program worked for you, but Jman is right on with his statement. If you start off deconditioned and you do nothing but soup can curls and walk sideways you will drop weight and make some progress. The mirror won't lie. It doesn't mean its optimal. High rep training may have given you some results, but it is not the optimal method. I don't know about joining a gym... That is entirely up to you. Either way, get access to heavier weights and start hitting those higher threshold fibers if you want to make some serious metabolic changes.
 
Ok, maybe I was not clear in my first post. I did not start off totally deconditioned, I have been going to gyms and working out all my life. In 2006, I was pretty sedantary, for reasons that are another post completely. Here is an example of some of the compounds that I am doing:
Moving side squats (alternating wide and narrow) with 10 kg (x2) dumbells 3sets, 15 reps.
Alternating squats, back lunge, same weight, reps
Clean and press, same weight, reps
One leg Deadlift with rows, same weight reps
practicing pistol squats, hard though, no weight yet need to get my balance.
There is more but I don't think you want my whole routine
I'm not curling soup cans, maybe for you guys that is low weight, but for me it's pretty good (F,40yrs). I do want to progress though, thats what I am looking for advice on, weight lodes and if you have some suggestions for the use of this useless weight station that I have.
As for a gym, not happening. I work at home, and have been doing that for almost 10 years now. I have a pretty good space here and a water view. I am a very disciplined person and have no trouble to keep up with a routine.
I attribute the weight loss to following a program, and cycling anywhere from 40-80 km a week. I attribute the gain I've had in muscle to the compound weight program. Now I want to progress, what weight should I be looking at purchasing to move forward for the next 6-12 months? My weight station goes up to 200lbs.
 
Sorry, one more thing, in case you get the wrong idea:
I am not against gyms, or going to a gym for personal training. I've had some good experiences at gyms, and one very bad experience. So it's a personal choice, whatever works, for me it's home training.
 
It's a body solid weight station thing. Like with lat pulldown, chest press, leg extension etc. I have not used it for a while because I'm liking the free weights. I've never used machines too much so I am lacking education on the best way to use that thing. I'd like to incorporate some exercises using that station, but also keep using free weights. It was a gift, thoughtful, but so far useless.
 
If you're running out of space, maybe you could sell it and pick up a full barbell set along with some heavier dumbbells.
 
I thought of that, but it was a gift and I don't want to hurt feelings. It's supposed to be good, but I don't know how to incorporate it's use into what I've been doing. I guess I'll have to find room for a barbell set, although I'd love to put that off and pick up some heavier dumbells for now.
 
Gifts can be tricky.

Did the person who gave it to you buy it for you, or did they give it to you b/c they were getting rid of it? Also, how long ago? I would think that makes a big difference in how upset they would be if/when you got rid of it.

Maybe you could sell it to buy the new freeweights, and if they ask, say something along the lines of how the machine did a great job of getting you started and helped you progress to the point of getting heavier free weights. That way, you aren't acting like the machine is no good or that you don't want it, simply that it you "outgrew" it. Just a thought.
 
deschain said:
say something along the lines of how the machine did a great job of getting you started and helped you progress to the point of getting heavier free weights.
Click to expand...

Exactly what I was thinking. It was almost too good, in fact. It helped you progress beyond its capability. Like when a teacher teaches a student so well and wakes up one day and realizes that the student has become the master. You, db67, have become the master. Tell him that.
 
Thanks you guys, for the advice.
It was a gift for Valentines Day from my bf. He has never trained for anything but he is really supportive of anything I do. When we had an appartment that was too small for anything, I always said that one day I'd like to have a work out room. Now we have a house and he bought me this gym, brought it home in like 5 boxes and spent 8 hours putting it together for me. It was a really nice thing to do, considering he has no interest in weight training and this thing takes up real estate.
So in the long term, it's staying but I'm going to try to get him intrested in using it. And in addition to the free weights that I am using, I'll use it as a second set for things like a chest press, mid row and I'll try to figure out some other stuff. I'm finding I can push a lot more weight with that thing, but it feels easy (easier).
Does anyone have thoughts on those adjustable dumbells, like what Bowflex makes? I'm going be living without a barbell set for a while...until I can renovate my basement....
 
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