Hey, thanks ladies and gentlemen.

I started my new schedule, on friday or Day 5... so Sunday will remain the rest day except for walking of course.

Did Lat pull downs and seated cable rows on Friday doing the 3 sets of 8-12 reps as you suggested Brian. Yesterday, I did my Forearms and Triceps with some Tricep Pulldowns and some Dumbell wrist Curls.

Quick question though, I was doing 220 pound seated cable rows... I didn't fail and was wondering how much can the back take? Only real reason I didn't put more on is it was tuff to tug on 220 pounds for 3 sets of 8-12, and I was worried maybe my back would just "pop" even though the muscle felt fine. http://www.lowcarbsite.com/images/sm...n_confused.gif

Also I just realized that both of those exercises do not exercise the lower back, so I should figure something out for that.

Everything is going great though, and I can literally feel my upper back getting stronger. As I get rolling more, I will post my weekly lifts from week to week, so hopefully we will see some progress. http://www.lowcarbsite.com/images/sm...on_biggrin.gif

Thanks for caring. :P

Feeling discomfort doesn't mean a good work out.

Try using a diary to note what u push / lift and then add a low % each week even 1 rep etc.

I haven't trained for years on weights and just use a resistance band at the moment for my arms (legs are getting enough) and do abs / glutes at aerobics. I never had proper training either but am sure you can do this yourself!

It's quite addictive if you track urself.

Not much use on the advice am I ! http://www.lowcarbsite.com/images/sm...n_rolleyes.gif

Keep up the great work and do it gradual, u'll get used to the weights and slowly build.

Watch ur breathing.. in on the 'effort' out on the release, and be slow.. as said before, not a quick 'let go'.

http://www.lowcarbsite.com/images/sm...on_biggrin.gif

I find that when I prepare a schedule like that, I tend to stick to it. Sometimes, the only reason I get up early is because it's on the schedule.

Another goofy thing I do is to chart the schedule for a few weeks in advance. When I do the workout, I color that day's box one color. If I miss it, I make it a different color. That way, a missed workout stands out like a sore thumb.

Thanks for the confidence boost Mjollnir10 and Patty.

I've been meaning to take a Calander home for a week now, just for the same sort of reason you mentioned Patty. I'll have to write it on my hand i guess. ;D

Your purpose in lifting is very important. If your goal is to tone your muscles, perform high reps (12 or more) per set. Your muscles will not grow very much if at all, but they will become more efficient and defined (depending on the muscle, you may have to be prettly slim to see this definition). If your goal is to grow muscle (muscle looks good and burns calories), you need to lift heavier weights fewer times.

In order to grow muscle you must do 2 things, give the muscle fuel (protein) and stimulate the muscle to grow (lift). The heavier you lift the harder you work the muscle, and the more you encourage it to grow. Initially you should aim to lift between 8 and 12 reps per set. (Not that you stop after 8 or 12, that you physically can't do any more than that without rest). Do one warmup set at about 1/3 your normal weight, and then 3 "work" sets with 1-2 minutes of rest between. Anything more than about 12 or 15 reps at the most, and your muscle is not being stimulated to grow, it is more like aerobic conditioning. So when you surpass 12 reps on any set, raise the weight the next workout. As you get more advanced, you will lift heavier and cut down the reps to 6-8, and maybe even down to 4-6. A little variety is good – so one workout you could lift a bit lighter for 8-12 reps, and then next a little heavier at 6-8 reps.

Form is very important in doing weight lifting, especially with free weights, so make sure you get good instruction to avoid injury. Doing an exercise properly is more important than lifting heavier weights; so don't feel you have to lift extremely heavy. A person using good form with a lighter weight will quickly progress to heavier weights. A person using poor form with too heavy a weight, will not progress at all and risks injury. Lifting quickly with the proper weight and form actually causes "fast twitch" muscles to develop (a whole different discussion) and is good, but don't just "drop" the weight back to the starting position. Lower slowly and deliberately. And don't forget to breathe!

Good luck, Jonathan!

Thanks Brian you seem pretty knowledgable.

I read something of fast twitch muscles... I think I have a high percentage of them beause i can make my muscles bounce and twitch like vinni bobarino(Spelling :P). Then again does that have anything to do with it?

And what do you think of my new schedule?

How you doing Jonathan? Inquiring minds want to know!

I would keep the same wieght, but add more reps..and remember to go slow in, slow out

To do it correctly you are really supposed to do the exercise to "failure". I know for myself, when I was actively lifting doing machines, I did 2 sets of 15 reps. Once I could do all of the reps in both sets maintaining proper form and timing (i.e. using a slow count like 1-2-3 then hold and back down - something I still have problems with some times http://www.lowcarbsite.com/images/sm...n_confused.gif ) twice, I moved to the next weight level. You don't have to feel much if any discomfort and probably won't unless you are really straining. It might be that for some of those exercises you are right at the borderline of moving to the next weight level. I noticed that only when I moved to a new weight level where I couldn't do all of my reps did I notice discomfort. Otherwise I just felt muscle fatigue after the workout.

No, but a good friend is one and he's helped me a lot. I work out religously and have done lots of reading and experimenting with different splits and exercises. I like to help people and have helped a number of beginners / advanced beginners at my gym. I'm going to write up my story to post on the progress board to explain how I got into lifting in conjunction with weight loss.

Good job. You are starting out much stronger than I was. You'll do great! I'm off to do some chest and back later today.

Thanks Purple Hugs,

I was breathing out on the effort and in on the release. I am tracking myself.... I can't wait to see the numbers move up. http://www.lowcarbsite.com/images/sm...on_biggrin.gif (patience jon).

Need some Weight Training advice please.
 

Alright, My gym is up and I have been started using it. I could probably use some advice though. Here's what I have been doing.

Day 1
Bench Press 2 sets of 24 reps @ 90 pounds.
Shoulder Press 2 sets 15 reps @ 60.
Tricep Push Downs 2 sets 30 reps @ 40 pounds.
Shrugs 2 sets 20 reps @ 170 pounds
Reverse Curl 2 sets 16 reps @ 40 pounds - I did this instead of Abdominal Crunch :P

Day 2 Off

Day 3
Squat 2 sets of 10 reps @ my weight :P
Leg Extensions 2 sets of 30 reps @ 70 pounds
Lat Pull Down 2 sets of 30 reps @ 70 pounds
Cable Row 2 sets of 30 reps @ 90 pounds
Curls 2 sets of 20 reps @ 30 pounds

Day 4 off

Repeat.

I've Completed 3 days of weight Training, and quickly realized I couldn't do it everyday, so as you can see I am taking a day off inbetween.

So far the only muscle groups that have been the sore are my triceps and my thighs. My thighs infact are killer sore, from the squats, so much so I had to skip my walk this morning in hopes that it gets into shape for tomorrow night where I do it all over again.

I'm concerned about the rest of me that does not bother me in the slightest. Should I be bench pressing more, I can do about 240 about 6 times. If I can do 2 reps of 30 of a particular wieght, should I increase the Weight till I'm failing say at 2 reps of 15 or so? I want to feel the burn... Shouldn't I feel the burn?

I should say that I am failing at those numbers shown above, I was shooting for 2 sets of 30 reps on all them.

I'm open to any and all suggestions. So let's here it. http://www.lowcarbsite.com/images/sm...on_biggrin.gif

Ok,, well, this is just my opinion but as a rule, if you can do more than 15 reps, with a particular weight,, at 3 sets,, then you are toning and building endurance anyways. I've never seen a reason to go over 15 reps per set.. if you're doing this, then you either need to add weight or sets, as your muscles aren't working to exhaustion. Leave the extra reps to ab work.. instead of upper/lower body.

If you want to sculpt,, you should pyramid up and down the scale.. 15 reps @ 90lbs.. 12@ 80lb,... 10@70lbs.. and then back up again.. (ex of your first one).. this will sculpt the muscles you have.. (you can actually speed set this, without breaks.. or even add a superset) This procedure helps to work until muscle fatigue, with raising and lowering weights and reps, it tricks the muscles into thinking they can keep working.. maximum benefits in the shortest amount of time..

To build.. It's high weight, with low reps,, and still 3 sets.. *typically*.. and you would need to take about a 60second break between each set to let your muscles get some oxygen back in them.

Sounds like you're really getting into it - that's great!

Every machine is different. At my gym, some of the cables are double pulley and some are single. The single are 2x as heavy as the double. I can only assume that the 220/230 you list is on a double pulley, because there are only 1 or 2 people at my gym that could even get close to that weight. I do between 120 and 140lbs, for about 10 reps. Either that or we're not talking about the same exercise. When you say you were concerned about your back "popping", what part of the back did it feel would pop (upper, middle, or lower)?

When you do this exercise, sit with back straight, perpendicular to the floor, knees slightly bent, feet up on the footpads. Your chest should be high (lift your chin and look at the ceiling while doing the exercise, that will force your chest up). Pull the weight towards your midsection. Pull your elbows back, don't think about pulling with your hands. Your back should stay perpendicular to the floor the entire exercise. When elbows are back as far as they will go, hold for 1-2 seconds and try to contract your back muscles against the load. Then slowly release, trying to feel the muscles in your back gradually release. I tend to do these rather slowly (~2 seconds pulling, 1-2 holding, 3+ seconds releasing). Pulldowns, pullups, and rows are all great for back.

There is a back "machine" at my gym for lower back where you basically stant upright at a 45 degree angle and bend at the waist, keeping your back straight. Another one I like (don't know the name), is to get on all fours on the floor, and extend/lift your right arm and left leg simultaneously as high as you comfortably can (causes your back to arch), (do not hold) then slowly return to all fours and then lift the other arm and other leg the same way. That's one, do 3 sets of 12.

I like to work lower back in conjunction with abs, not with back. Lower back are "core strength" muscles. Start very light and don't overdo, or you'll hurt yourself (I never do these to failure, just to light fatigue).

Keep up the good work!

Well it is a single Pulley system, it is designed so that every pound of weights you put on the machine is what you are lifting. It is very heavy pull, my brother can only manage 90 pounds.

Okay forget what I just said... I think I have been doing it wrong. I have been keeping my arms mostly straight and leaning much farther back on the finish position. I sincerely doubt I will be able to do as much the right way now, as it would take alot of arm strength to pull 220 - 230 pounds to my mid section :P. thanks for the input.

Proper Finish Position....

http://www.wannabebig.com/images/seatedrow2.jpg

Sounds like great Advice Brian.

Alright I'll adjust to 3 sets of 8-12.

This is what I did last night.

Curls.

Warm up 1 set of 20 @ 30 pounds
Warm up 1 set of 10 @ 50 pounds
Actual 3 sets of 4-7 @ 60 pounds, But I was only able to do 5, 5 and 4 reps.

Reverse Curls.

Warm up 1 set of 20 @ 20 pounds
Warm up 1 set of 10 @ 30 pounds
Actual 3 sets of 4-7 @ 40 pounds, again only was able to to do 5, 5, and 4
---my wrist broke on the fifth attempt here.

So I guess next time, I'll stop at 50 pounds and 30 or 35 pounds and do more reps.

Appreciate the great advice.

Nah, I think your new program looks great, especially for building muscle.

Thanks for the Info guys and gals.

I have been doing a ton of research on this the last few days... And I have come to the conclusion that I should definately be doing alot less reps, and working with alot more weight.

I'll probably will be looking at doing 3 sets of 4 to 7 reps.. with enough weight that I can do 4 but will fail miserably at 7 or 8. with a 2 - 3 minute break between sets. I will definately need warm up sets.

As far as a schedule, I'll either be training just one or 2 muscle group per day at most. Never training the same muscle group with in a 6 day period or so. Thats the plan anyway.

For instance...

Day 1, Mostly chest, Secondary Abs
Brench Press 3 sets of 4-7 reps (Failure is wanted before 8 reps on all)
Incline Bench Press 3 sets of 4-7 reps
I could throw in some Decline Bench presses sometimes for kicks.

Day 2 Mostly legs, Secondary Abs
Squats 3 sets of 4-7 reps
Leg Curls 3 sets of 4-7 reps

Day 3 Mostly Shoulders, Secondary back
Lat Pull downs 3 sets of 4-7 reps
Shoulder Shrugs 3 sets of 4-7 reps
Probably should do some Overhead shoulder presses here as well.

Day 4 Forearms and biceps
Curls 3 sets of 4-7 reps
Reverse Curls 3 sets of 4-7 reps

Day 5 Mostly back, secondary grip (its hard tugging on 150 pounds or more)
Seated Cable Rows 3 sets pf 4-7 reps
Other back related one i can't think of at the moment. 3 sets of 4-7 reps

Day 6 Triceps
Tricep Pushdowns 3 sets of 4-7 reps
Reversed Tricep Pushdowns 3 sets of 4-7 reps (need dumbells)

Day 7
Mostly rest, although I'll have to run out and bye dumbells so maybe i can do some wrist curls, not to mention flys.

Hmmm I just put this schedule together now, and I think I really like the look of it. A schedule similar to this will allow my muscle groups to heal and rebuild stronger before I beat them again the following week. http://www.lowcarbsite.com/images/sm...on_biggrin.gif

I can do all of these exercises, on my gym at home plus alot more... So I can always take things out and add things in.

I found out that almost all the exercises you do when your a beginner will train your abs... So at this point, doing crunchs is out of the question.. I'll add dedicated ab exercises later when I'm quite a bit slimmer.

I got alot of the information I'm using from a very interesting weight training program I found online. It's 165 pages, I haven't read it all nor do I think I'm going to but the most interesting stuff is in the first 30 pages anyway. The guy makes alot of sence but, I'm certainly not following it to a "T" either.

Here is the PDF http://www.freedomfly.net/Documents/MAX-OT.pdf

Now I'm all excited to start. http://www.lowcarbsite.com/images/smilies/icon_lol.gif

I'll be lifting some serious weights now, I realize some of you might be thinking I'm going a little over board. I might be, but I want to see results. From everything that I read, muscle soreness is an important part of developing more muscle and I certainly haven't felt that except for my thighs (big time). So I'll just try it out and let you know how it works.

feel free to comment. http://www.lowcarbsite.com/images/sm...icon_smile.gif

Soreness isn't an indication that the exercise is working. By next week, you probably won't feel soreness in you legs any more. I only really get sore when I work a new muscle, or when adding weight.

Other than that, I don't have much input http://www.lowcarbsite.com/images/smilies/icon_sad.gif These heavy weights are out of my realm.