Question for the PH gym rats
Discussion
I'm a distance runner and do 3 sets of 8 reps of each exercise. I don't use machines though, free weights only.
Clean and Jerk - 30kg
Bench - 40kg
Squats - 60kg
The aim is to strengthen the hamstrings, lower back and abdominal muscles by having to control the free weights. Not looking for any bulk. My coach's viewpoint is that in the first set all lifts should be comfortable, second set the last lift should be tough and 3rd set the last two lifts should be hard.
>> Edited by ewenm on Thursday 9th February 17:36
Clean and Jerk - 30kg
Bench - 40kg
Squats - 60kg
The aim is to strengthen the hamstrings, lower back and abdominal muscles by having to control the free weights. Not looking for any bulk. My coach's viewpoint is that in the first set all lifts should be comfortable, second set the last lift should be tough and 3rd set the last two lifts should be hard.
>> Edited by ewenm on Thursday 9th February 17:36
UKBob said:
Id say you're doing about the right number of reps (im no expert though) The power lifting side of the scale to bulk up is as little as 5 reps in some cases (isnt it?)
Yep, that's what I was told....5 or more to make it useful.
I tend to do a set of 12-15 for a warm up, 10 reps at a medium weight then a few sets at 6-8 reps with a relatively heavy weight.
>> Edited by _DeeJay_ on Thursday 9th February 17:44
you want to be looking at somewhere betwenn 10 and 20 reps then. what i would do if i were you is a pyramid routine, start on a lighter weight and do 20 reps, then work your way up to the heaviest weight you can manage for 10 reps, then work your way back down to the lighter weights/higher reps. the "upward" slope will be easy and warm you up nicely, whilst the "downward" slope will be hard all the way
i myself do the heaviest i can manage down to 2 or 3 reps of serious weight, and then swim half a mile afterwards. trimmed down unimagineably doing that, and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
i myself do the heaviest i can manage down to 2 or 3 reps of serious weight, and then swim half a mile afterwards. trimmed down unimagineably doing that, and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
TimW said:
I just started 3 weeks ago, and go 3 times aweek, i do the heavist weight you can manage and do 8 reps then repeat 2-3times. Thats for bulking up though......
I hope you warm up first (with lighter weights). Otherwise, I suspect you won't make 6 weeks without doing yourself some damage...
DieselJohn said:
and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
Number of fat distance runners in the world?
Number of fat builders?
i assumed you meant bodybuilder types, not ale swilling brickies
people who take weightlifting seriously do burn huge amounts of calories, but when you realise they also take in up to and over 10,000 per day (normal intake is about 2,500), thats why they can often have abit of excess around the waist
paulhol said:
and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
Number of fat distance runners in the world?
Number of fat builders?
i assumed you meant bodybuilder types, not ale swilling brickies
people who take weightlifting seriously do burn huge amounts of calories, but when you realise they also take in up to and over 10,000 per day (normal intake is about 2,500), thats why they can often have abit of excess around the waist
A typical 'body builder type' will also consume more calories when doing nothing because of their bulk.
paulhol said:
and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
Number of fat distance runners in the world?
Number of fat builders?
i assumed you meant bodybuilder types, not ale swilling brickies :P
people who take weightlifting seriously do burn huge amounts of calories, but when you realise they also take in up to and over 10,000 per day (normal intake is about 2,500), thats why they can often have abit of excess around the waist
No offence to the guy in the original post bu the doesnlt sound like a serious bodybuilder to me!
A few hundred reps of light to medium weights 3 times a week will burn jach-sh*t calories. :P
Anyway, weight loss is more about diet than exercise anyway. Cuttin out a mars bar and a bottle of coke everyday is the same as exercising for almost an hour.
>> Edited by DieselJohn on Thursday 9th February 18:56
DieselJohn said:
and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
Number of fat distance runners in the world?
Number of fat builders?
i assumed you meant bodybuilder types, not ale swilling brickies :P
people who take weightlifting seriously do burn huge amounts of calories, but when you realise they also take in up to and over 10,000 per day (normal intake is about 2,500), thats why they can often have abit of excess around the waist
No offence to the guy in the original post bu the doesnlt sound like a serious bodybuilder to me!
A few hundred reps of light to medium weights 3 times a week will burn jach-sh*t calories. :P
Anyway, weight loss is more about diet than exercise anyway. Cuttin out a mars bar and a bottle of coke everyday is the same as exercising for almost an hour.
>> Edited by DieselJohn on Thursday 9th February 18:56
Any form of weightlifting (when done right) can be good for weight loss. It's not merely a case of measuring the calories burned during the exercise, it's the calories your body uses to repair the damage that weight training creates, and more importantly any extra muscle developed will require increased calories to function. Muscle development through weight training means that you burn more calories even while you're sleeping or watching the telly.
DieselJohn said:
and whoever says you dont burn calories lifting weights has clearly never lifted anything heavy
Number of fat distance runners in the world?
Number of fat builders?
i assumed you meant bodybuilder types, not ale swilling brickies :P
people who take weightlifting seriously do burn huge amounts of calories, but when you realise they also take in up to and over 10,000 per day (normal intake is about 2,500), thats why they can often have abit of excess around the waist
No offence to the guy in the original post bu the doesnlt sound like a serious bodybuilder to me!
A few hundred reps of light to medium weights 3 times a week will burn jach-sh*t calories. :P
Anyway, weight loss is more about diet than exercise anyway. Cuttin out a mars bar and a bottle of coke everyday is the same as exercising for almost an hour.
>> Edited by DieselJohn on Thursday 9th February 18:56
No offence taken DJ
You're right. I'm not looking to build but to improve definition and endurance so I want to add weights to my cardio routine that already includes running, cycling and indoor rowing.Gassing Station | The Pie & Piston Archive | Top of Page | What's New | My Stuff