| Archive for Active No-Carber Forums A veggie-free zone |
| bleublonde |
Weight TrainingHow many people here are training with weights? It's personally my favorite type of exercise.What types of routines work best? High reps/low weight or high weight/low reps? I'm at the point now where I'm just trying to get in some resistance for each muscle group, but I'd like to refine my schedule a bit. Anyone care to post their weight regiment? |
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| cartmanis |
I've been lifting weights solid for almost 2 years. Though I have to admit I've been off the last couple of months trying to get a shoulder to heal that seem to stubbernly resist getting back to normal.
I'm a lower rep/heavy weight type guy. I usually do a 3 day split, Day 1: Chest/Triceps Day 2: Back/Biceps Day 3: Legs/Shoulders. I keep it simple. I'm no expert, but would be glad to help when I can around here. |
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| ReddyMcMeaty |
I've been on a "layoff" hahaha still spoadically weight training but I have some knowledge at least. What are your specific goals w/ the training? That will affect what is "best." | ||||
| fussahvex |
I do light upper body weights as heavy lifting is forbidden due to a spine op I had couple years ago. So I build only the upper body with lights not to bulk but to tone mainly it seems to be working 
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| Dean |
Currently, I do resistance two days a week (right now that is SUN & THU).
SUN (large muscles) pecs large delts legs THU (small muscles) lats small delts tris bis lower back abs I do 8 different exercises on each day. # of sets vary (I try and keep reps 10-15) I sometimes have "layoff" periods too... hate that! 
Resistance feels great! I always stretch and warm up well beforehand (and stretch after). I concentrate on form as much as possible, and try and do 10-15 reps to failure. I focus on "squeezing" the muscle... and just focus on the muscle I am working. I have heard that focus and form are absolute KEYS to results. It will help you to get the most out of your time. fussahvex... love your avatar! 
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| Dean |
Kevin (or anyone), so how does my regimen look to you? Any suggestions to improve it? Thanks. |
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| Viking Dan |
I'm pretty boring with this.
Workout 1 Deadlift Squat Calf Raise Abs Workout 2 Bench Press Reverse Grip Pulldown Military Press Curls Abs |
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| cartmanis |
If it works for you, I'm sure it is fine. Some of the things I like to do are group the body parts worked based on hitting the big muscles first, and then the supporting muscles that have already been touched. This is the reason I group my triceps with my chest day (as they already get hit with bench presses or what not), and biceps on back days, as they get used there. I also like to focus on the body weight and compound exercises. It also depends on your goals. At 10-15 reps, you are more into the endurance training type reps. General recommendations are Build Muscle: Low Reps - 6-8 reps per set General BB: Medium - 8-12 reps per set. What most people get steered towards at the gym. Endurance: High - 12-15 reps. An example of my workouts would be. Day 1: Chest/Triceps 3 sets of Dips, weighted if possible. shooting for at least 6 reps, but if I can get 3 sets of 8 reps in, time to bump up the weight. 3 sets Incline Bench (Dumbbell or Barbell). 3 sets of lying tricep extensions 3 sets of flat bench (Dumbbell or Barbell) Day 2: Back/Biceps 3 sets of Deadlifts. Again, all of these are 6-8 reps. Regular deads, not straight leg or other variations. 3 sets Chins (weighted if possible - oh to dream) 3 sets 1 arm bent over rows. 3 sets bicep curls - dumbbell usually Day 3: Legs/Shoulders. 3 sets of Squats - Ass to Grass squats, not partial movement - thighs should descend past parallel. 3 sets Seated or Standing Military Press (what ever your preference) 3 sets straight Leg Deadlifts 3 sets Front raises 3 sets of Calf raises 3 sets of side lateral raises. (or some other variation to hit the middle or back delts) I usually rest about 1.5-2 minutes in between sets. Sigh, I really want this shoulder to heal so I can get back to this. I have pwer rack and olympic weights I use as a home home gym, just sitting there waiting for me...
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| Dean |
Kevin, Thanks for the info. I have been doing more reps to get rid of body fat and tone up. Once I am at the BF% I want, I will go for fewer reps to build muscle more. Is this backward? I can't remember how I got on this... but it has to do with the amount of cardio I do, which is quite a bit. I like my cardio.
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| cartmanis |
You can make your own judgements I'm sure but here is my thinking.
Muscle burns calories. The more muscle, the higher expenditure of your diet goes towards maintaining lean. Cardio can certainly burn calories, especially lots of it. But cardio if done for long periods of time starts to get into the catabolic area where you will be losing lean along with the fat. The recommendations I've seen, and I model my training around, is heavy lifting in the lower rep range, cardio kept to a minimum - 20-30 minute sessions. Whether that is best for the most fat loss, i'm not sure, but it seems to be the best for maintaining your lean mass while burning off fat. |
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| Danny John |
BB, this is my "current" training...my summer workout. I'm not suggesting you do this, simply, I think it has value for how to construct a workout with some variation, but not crazy!
http://danjohn.org/2003directory.html |
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| TidalPool |
Wow, I tried overhead squats this weekend... they are challenging! I'm used to doing traditional squats with the bar on my back shoulders. 
Love the iron pile of toys in the pic! 
Jessica |
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| Danny John |
The "pile" is actual training equipment!
You may or may not want to do Overhead Squats...women tell me that they love what it does for their backs, but there is a learning curve. I've not had a carb in like three days and I'm doing fine, by the way. I threw the javelin and did kettlebells in 106 degree heat... |
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| ReddyMcMeaty |
The only problem I had with overhead squats (they felt cool) was some issues with my delts...theywould develop some severe knots and pain. Maybe because of some posture problems (tight chest). | ||||
| Danny John |
Which is part of the reason I like them...it 'exposes' issues. If you are unbalanced...in strength, or flexibility, or whatever...you have to fix it to do them... | ||||
| ReddyMcMeaty |
 I am doing them again. Just the bar.. and the zippity zips in my rear delts. Here's to a better back...
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| Danny John |
I work with men who can do amazing feats of athletics...and can't do an overhead squat the first time I work with them. I have been told...honestly...that it really helps them in their sport. So, it has some value... | ||||
| ReddyMcMeaty |
Oh I can totally see why it would. I'm actually very glad to have been reminded of this exercise, esp. as my goal is to be "activity ready" and able to enjoy whatever sport/activity it is that I decide to play at that day, rather than be specialized in one. ONE day I'll be fit enough for crossfit!!! | ||||