Question on low rep/ high weight

That makes a lot more sense, Jeanette, thanks a lot. It was only relatively recently that I realised that the information at the gym may not have been all it was cracked up to be- I was really pleased to have a program and something to be working with (and hey, I'm seeing results, right?). The weight instruction session was a real letdown (although it's not the first red flag I've had).

This is where I started with for the template: Workout Creation Instructions and I filled it in from there, trying to get basic exercises where I could, fitting in with what the gym has and in part what I thought would be harder to seriously screw up.

Looking at this stuff (including the 5x5 stronglifts one you suggested), the lack of equipment at the gym is a little frustrating (only dumbbells in the free weights, no barbells, plates, kettleballs or anything like that- and for cables, only this sort of machine Cable Pulldown (I'm pretty sure down is the only motion available on it) or one where you move like you're on a rowing machine but more still). I think I'd correctly characterise my gym as "tiny" (which has advantages, but it does seem to mean a real lack of equipment- which I didn't think of when I joined because I never expected to be using weights). Excluding the pool/ sauna/ spa, but including the reception and changing rooms, I doubt it's more than 1.5 times the size of my (2 bedroom) flat.

Thanks for the feedback, Trusylver, I can't tell you how much I appreciate it. Particularly with all the stuff you say isn't necessarily needed it makes it look a whole lot less daunting (I finished going through the list and thought "I'm going to be doing how much?"). Do you think I should concentrate on my hamstrings (e.g., do two types of exercise with them) to try to bring my knees back to strength? (I know from previous experience they can be brought to almost normal with exercise, and they've improved a lot already, but given some of the things I'm doing I'd like to make sure I'm doing everything I can to strengthen them)

Sorry for the whole heaping pile of questions- this is something that's obviously fairly important to get right if I'm going to do it (and you both speak a language I understand, unlike a lot of the other stuff I've been reading).

Thank you both so, so much. I'll make some changes, print some instructions and take them with me, give it a go, and let you know how I got on.
 
you only need to do extra on your hamstrings if you know that they are weak compared to your quadriceps and I can't judge that sort of problem over the internet, you will need to see how you feel when you start training or get a trained person to help you which from what you have been saying about the trainer at your gym is not much of an option.
 
Are the descriptions at bodybuilding.com (sorry, I know, competitor site- not all the ones I want are on fitness.com) relatively good? They're a lot more detailed (and can be printed, unlike the video images) than the descriptions on exrx.net
 
That was tough. That was really tough. I had to cut my cardio right back (although I then did go for a swim- did my normal 15 min crosstrainer, was borderline in pain, didn't want to stop cardio, so decided to do something low impact. Swam 30 laps in the 17m pool) because my legs were aching. It's hours later and I'm still limping, I suspect I may have trouble walking tomorrow.

Aimed low, and very glad I did. Used 2kg weights where weights were used, and did 3x8 for most things, but did everything on the lower body routine. What I did was: squats (3x8, 2kg dumbbells), straight leg straight back deadlift (3x8, 2kg dumbbells), lunges (2x8, 2kg dumbbells), leg curl on ball (3x8), standing calf raises (3x16, one 2kg dumbbell), lying hip abduction (3x8 per side, one 2kg dumbbell), side lunges (3x16- effectively x8 per leg), scissor kick (3x8 per leg), planks (plank 50 seconds, side plank 20 seconds, plank 50 seconds, other side plank 20 seconds. Did this three times except on the last rep where I could only do the forward planks for 20 seconds because I was hurting).

Problems:
* Squats- couldn't figure out how to do "sumo" style squats without it hurting. Had to ask an instructor who told me not to do that, so I just did regular ones.
* Lunges- short lunges (supposed to be for quads rather than glutes) were very hard on my knees, so I did less. Couldn't have done anymore.
* Leg curl on stability ball- I felt this in my calves not my hamstrings. Did I screw this up?
* Side lunges- stretched to the point where I couldn't have gone further without pain not very far down. not sure if this is a problem

Any suggestions? I decided to try everything and may not incorporate the whole list when I go normally, but I'd like to get the stuff I'm doing right. (I'm aware this is hard to diagnose on the internet)

Also, is it bad to do weights and cardio in the same session? It's what I'm used to, but I was told it was a bad idea.
 
Wow, I wish I'd come across this thread earlier! Such motivation to get a good program going. I don't think I really could have added much more than to just second most of what the others have said already :)

I agree with what trusylver said about actually making sure that you have a muscle weakness before trying to strengthen a certain area. One exercise per major muscle group should be fine to start with (and less overwhelming), although some exercises overlap somewhat, which is also fine.

With your knees (and every other joint for that matter), I would say that you should try to train within a pain-free range of motion first, to start building up strength. If you can only bend your knees about 45 degrees without them hurting, I would say start there, with the ultimate goal of being able to do the full range of motion.

Don't worry about using lighter weights to start with... In my opinion, it's more important to learn correct posture and technique before moving up to anything heavier. Always stand or sit up straight, with your core engaged, and your neck relaxed. Too many people hunch their backs and tense up their shoulder during exercises, which is not optimal for preventing future injuries (and headaches).

I also agree with ditching the sit-ups. Planks and side planks are fantastic exercises, just make sure you're engaging your core, breathing, and not rounding your shoulders or letting your low back sag throughout the exercise. If you really can't stand not doing sit-ups, at most, stick with crunches.

With the hamstring curls on the ball... I have clients say all the time that they feel their calves more than their hamstrings. Try to keep your feet as relaxed as possible. Sometimes starting with the ball more under your calves than under your heels can help, but this usually makes the exercise a bit easier.

Hope that helps, though it looks like you have things pretty under control :)
 
Thanks for the feedback :) I appreciate it. I'm definitely writing this down and taking it to the gym with me.

I think I overdid it today, so I'll definitely be focussing on one exercise per muscle group from now on unless I find out differently. (I think I'm a little too keen to change my thighs, even though I know spot reducing is a myth and that my thighs are just a genetic curse.)

Looking forward to trying the upper body workout, but not tomorrow (I'm going out, and I need a day off the gym given today's workout).
 
Great effort amy, I agree with PLB don't go to the point of pain but well done. you will probably have a good case of DOMS over the next couple of days but as you adjust to the routine it will become less of a problem.
 
Especially at the beginning, you'll probably find that you'll be sore for longer than you'd expect. You may need to take more recovery days between workouts then as your body gets used to the new workouts the soreness shouldn't last as long.
 
Yeah, I have to say it sounds like you're doing well! I think if sumo squats bug your knees, either do them more shallowly or do them narrow... I know there are good resources for form out there, but I'm drawing a blank right now... I do know that Steve from this board has some videos up of a fair number of them, and there may be some if you search for Rippetoe and the exercise that you could trust.

I feel your pain on wanting to spot reduce your thighs... a trainer at work nicely said I was a nice 'gynoid' shape, which is supposedly good - except apparently when trying to buy pants :p
 
I've given up on pants. I just wear whatever I can fit into without ripping them and without them falling down (that's true no matter how big I am- if I'm a size 12 waist, I'm probably a 14-16 in the thigh).

Got a question on DOMS, given the workout I'm doing. The first lower body workout I had DOMS of various intensity for about 4 days- difficulty walking for the first six hours, then I was sore (it decreased, but took about 4 days to completely die). My upper body workouts don't give me DOMS at all, except for shoulder pain like I've carried too many heavy books in my backpack for a day or so. I did my lower body workout on the 3rd (have since done upper body workout) and, as compared to my last set, I had very little DOMS. No pain afterwards or difficulty walking, but I woke up the next day with sore calves, which haven't gone away. No pain anywhere else (which if anything is a little annoying, as my calves are the least of my problems!). I don't think I've hurt myself or anything, and I probably overdid the calf raises, but does this mean I've underdone the other exercises, and are those levels of DOMS normal?
 
Not having DOMS does not necessarily mean that you didn't have a good workout but it is possible you could push a little harder. Lower body DOMS is often worse due the the size of the muscles involved.

4 Days to go completely is not uncommon for a new routine, for me and a lot of others it is slightly sore the day after but DOMS is usually at it's worst on the second day and feeling much better on the third but not always completely gone in time for the next workout for those muscles.
 
Thanks again :) I'll try to push it a little harder next time, and see how I go. I found the first DOMS, while annoying, somewhat reassuring that I was doing the right thing. (I wouldn't mind a few days of being sore, although I'll be happy if I never have difficulty walking from gym work again)
 
Yeah, not having DOMs doesn't necessarily mean that you're not pushing hard enough, and (fortunately) once it kind of gets used to a workout it doesn't freak out quite as much. I went back to squatting last Friday and I'm still kind of sore, but after my body adjusts the DOMs isn't nearly as bad.

In general you should use how intense you feel the workout is while you're doing it to judge how hard it is, and not how sore you are afterward as the correlation between DOMs and intensity of workout isn't always that predictable.
 
Amy i think16 reps is in the middle of the "bodybuilding"
by training with lowest weights at low reps you can build strength and stamina.
 
I think I've resolved the issue of how many reps I should be doing, thanks. And low weight low rep strikes me as not only not productive (the point of strength exercises is to change the composition of the muscle, and low weight/ low rep strikes me as "no work"- I could just pick up a can of baked beans), but a waste of my time.
 
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