Weight and Resistance Training - I think I do too much weights! Please let me know.




canadacatman
09-06-2011, 11:08 AM
I would like to know if this is too much. I get a pain in my head when done as I try to do it all in 45 minutes now. And get barely any rest between sets.
I do not want to over due it as want to do it correctly. Below are images of me doing each one with the amount and sets.

http://www.1centgatordeal.info/ttt/DSC01326.JPG
3 sets of 12 with 80 pounds

http://www.1centgatordeal.info/ttt/DSC01330.JPG
3 sets of 12 with 60 pounds

http://www.1centgatordeal.info/ttt/DSC01331.JPG
3 sets of 12 with 60 pounds

http://www.1centgatordeal.info/ttt/DSC01332.JPG
3 sets of 12 with 40 pounds

http://www.1centgatordeal.info/ttt/DSC01333.JPG
3 sets of 12 with 40 pounds

http://www.1centgatordeal.info/ttt/DSC01334.JPG
3 sets of 12 with 40 pounds

http://www.1centgatordeal.info/ttt/DSC01335.JPG
3 sets of 12 with 40 pounds

http://www.1centgatordeal.info/ttt/DSC01336.JPG
3 sets of 12 with 60 pounds

http://www.1centgatordeal.info/ttt/DSC01337.JPG
3 sets of 12 with 10 pounds each arm

http://www.1centgatordeal.info/ttt/DSC01338.JPG
3 sets of 12 with 10 pounds each arm

http://www.1centgatordeal.info/ttt/DSC01339.JPG
3 sets of 12 with 10 pounds each arm

http://www.1centgatordeal.info/ttt/DSC01340.JPG
3 sets of 12 with 10 pounds each arm

http://www.1centgatordeal.info/ttt/DSC01341.JPG
3 sets of 12 with 10 pounds each arm

http://www.1centgatordeal.info/ttt/DSC01342.JPG
3 sets of 12 with 10 pounds each arm


I took images as I do not know what some of them are called. Anyway would like some advice as me and others think it is too much especially when I have been only doing it for 2 and a half weeks.

Please would love some advice because if I continue at this pace I will not last and I do not know how much to cut down.

Thanks


Amberkkski
09-06-2011, 11:30 AM
How many times per week are you doing this? Do you do any leg weight exercises? Why are you trying to get it done in a 45min timeframe? From when you started when did your head start hurting?

canadacatman
09-06-2011, 11:46 AM
I do this 3 times a week. I was told not to work out more then 45 minutes at a time.

My head started hurting when I lie on the bench do the flys and bench presses when i get up from them. It has been over 1 hour still have it it is mostly in my temples.
Before I started working out I went to my doctors to make sure I can exercise and blood pressure, cholesterol, and had an ekg all was normal so I know it aint that.
I also exercise in my basement as you can see and only 1 window opens and I get really hot down there.

Thanks


canadacatman
09-06-2011, 11:47 AM
Also if you or someone else can tell me maybe what ones to do each day to cut it down would also be greatly appreciated.

Thanks

DietVet
09-06-2011, 01:03 PM
I do think you're doing more exercises than you need to. Except that you *DO* need to start doing lower body as well!!!! (Squats, deadlifts, lunges!)

But you'd be just fine if you limited yourself to 4 upper body exercises: a vertical pull, a vertical push, a horizontal pull and a horizonal push. So this would look like:

Horizontal pull: rows (seated or standing--no need to do both as you currently are);
Horizontal push: push ups are simplest and best (you can do them at an angle to start if you're not able to do them the regular way.)
Vertical pull: lat pull down
Vertical push: military or bench presses.

(There are millions of variations of these 4 basic movements. These are just the basic ones.)

That's really enough for one day of upper body. Those 4 exercises hit all the muscles in the shoulders, back, arms and chest.

But then the next day you should be doing lower body (squats, deads, lunges) and some core work.

And the real trick with weight training is to be always aiming to lift more than you did the last time. You won't actually be able to increase your weight every day, but that should be the goal that you're striving towards.

Tejas
09-06-2011, 01:17 PM
I wouldn't be doing anything that goes behind my head. If you do, your neck should be straight, not bent forward. (from my trainer's advice)

Are you staying hydrated?

canadacatman
09-06-2011, 02:00 PM
I drink 1 liter of water during the workout.
It is when I lay down and do them then I get up is when the head hurts.

Thanks

Tejas
09-06-2011, 09:31 PM
I think that I would consult a physician, preferably one who knows about sports.

canadacatman
09-07-2011, 06:42 AM
I think it is because I am lifting too much and not resting in between sets.
It does not happen every time.

Thanks

Lurker89
09-07-2011, 09:04 AM
I don't think you're doing too much, you just need to take a minute or two rest between sets, especially if you are working the same muscles.

You can be in pain and you can be hurt. Pain is the fatigue you can work through. When you are hurting you are doing too much. Keep it up, but always listen to your body.


- L89

canadacatman
09-07-2011, 09:39 AM
Ya that is one thing I was thinking too.
I work in my basement so hot I use a fan but it does not help much.
I usually break maybe 20 seconds between sets usually not even that long.
I did cardio today and nothing but I never do when I do cardio.

The reason I rush the weights is I was told that not to do weights more then 45 minutes so I try to fit it all in that amount of time.

Should I cut down the amount of exercises I do or just do what you said break 1 minute between sets. How long do you break between exercises like do curls 2 12s then say bench press how long between changing. I know you would not do them back to back lol but just an example.

Thanks for any and all help.

Ilene
09-07-2011, 10:26 AM
My 2 cents :

As Tejas said, nothing behind the head (second pic), very hard on the neck...

As DietVet said 4 upper body exercises is just fine... I would do those 4 for 4-6 weeks then switch them up for for other UBW variety... Don't forget the lower body...

Other things that I think may help... Take the huge sweatshirt off and just wear a t-shirt, the sweatshirt is keeping the heat from escaping your body and could be causing over heating... Make sure you breath, exhale when you exert, inhale when you relax...

Hope these hints help, keep us posted on your progress....

canadacatman
09-07-2011, 10:55 AM
Sorry forgot to say the sweater was just for images. I wear shorts and shirt. I drink one liter of water when I work out. It is hot as &%&& well it is hot in that basement lol.

I will cut down my exercises and time one minute between sets and try to breath better.
My only thing is 4 exercises really enough to do. Will you get results with them.

The head starts hurting when I lie down do the flies then the bench press with the dumb bells and I get up from lying down. I do not get up until I get all 3 sets of 12 for both exercises. Could this be why.
Then I go right into sitting and lifting dumb bells over t=my head for the shoulders.

Any advise on this would be greatly appreciated. Thanks

DietVet
09-07-2011, 10:56 AM
Yes, the 4 exercises is plenty for upper body day (you still need to work core and lower body!). Those 4 exercises replicate the basic movements of the body and use ALL the muscles of the upper body. There's just no point in doing seated rows and 2 point rows on the same day: they're the same exercise and you want to do them so thoroughly and exhaust yourself such that you *couldn't* go back and do another 3 sets. And you don't need to do tricep extensions or bicep curls if you're doing presses and pulls--those muscles get their fair share of work in those movements.

But also, you're taking this 45 minute thing too seriously. There's no law about 45 minutes: some workouts take less than 45, some take more. It's not a big deal. Certainly it's more important to rest between sets (so that you can lift more weight!!!) than it is to cram your workout into some arbitrary 45 minute limit.

canadacatman
09-07-2011, 11:00 AM
yes the shirt was for the image.
May I ask you does 4 exercises give you results. Would they not take around 20 minutes only. Just asking to make sure I do everything correctly.

Thanks.

canadacatman
09-07-2011, 11:01 AM
Also DietVet I can not do push ups not even lady ones anything else I can do instead.

Thanks

DietVet
09-07-2011, 11:27 AM
The 4 exercises will probably take around 30 minutes--with 1 minute rests between sets. But it will definitely, definitely, DEFINITELY be effective! Lift heavy and always work on increasing your weight. (And alternate days with lower body.)

Re push ups, start by doing them at an angle and gradually make your way to horizontal. I use the smith machine at my gym, but you can do them on anything. Start by doing push ups against the wall. http://www.sparkpeople.com/resource/exercises.asp?exercise=107 Then find something lower. And lower. And lower.

Also, I really recommend that you buy/borrow "The New Rules of Lifting". It's a great book with lots of information about how weight training works and it comes with a bunch of different work out regimens that you can arrange to suit your goals. The fat loss workouts in that book are kick*ss.

canadacatman
09-07-2011, 11:44 AM
And the 30 minutes is good enough for the day or should I add a bit of cardio after.
Nothing happens on cardio days.
I do 15-20 minutes with the medicine ball.
I do 5-6 minutes on my exercise bike.
I do step ups with 2.5 pounds in each hand and do punches.

I get no head ache at all.

Just with the weights.
I will absolutely look into the book.

Any other advice will be greatly appreciated.

Thanks

canadacatman
09-07-2011, 11:49 AM
And this may be stupid but what is CORE EXERCISE.

Thanks

Tejas
09-07-2011, 02:07 PM
I currently do this:

Guillotine press: 50 pounds- 3 sets of 12
Upright row, Smith machine- added weight of 25 pounds to the machine-3-12
Seated shoulder press 50 pounds- 3-10
Bench press, narrow grip, 55 pounds- 3-12
Close grip bicep curl with barbell, 35 pounds- 3-12


That's 5 exercises as designed by trainer. It's enough, and I have had great results with biceps, deltoids, triceps, etc. If I superset, I fly through them--30 minutes. If I don't, it takes a bit longer.

45 minutes is not magic. ALWAYS take rests between sets. 1 minute, according to my trainer.

canadacatman
09-07-2011, 03:18 PM
Thanks this will be my upper body training from now on for the first while 5 sounds a lot better then the 12-13 i do now.

If you would not mind may I ask what you do for lower body and cardio.
How often does he/she have you doing weights and cardio.

I appreciate this help.

Thanks

TL0812
09-07-2011, 09:17 PM
The headache/lightheaded feeling could be a number of things. It sounds like you are well hydrated so that is good.

Are you holding your breath while you lift? I use to get really sick to my stomach when I worked out for longer then 20 minutes or so. Once I started working with a trainer, he taught me how to breath correctly during each exercise and now I can go for an hour and feel fine.

Most people do squats and lunges for lower body but at your size that could be hard on your knees so be carefull. The most important thing is that whatever you do, you are doing it correctly so you don't get hurt.

I highly recommend hiring a trainer to come show you how to use your equipment. Most of them are willing to spend an hour or so showing you how to do it properly and giving you advice on a program to start with that would work best for your situation. I assume from your user name that you live in Canada, you can usually find good freelance trainers on kijiji.ca. You may have to interview a few to find one you like but it worked out great for me.

canadacatman
09-07-2011, 09:36 PM
Ok thanks.
I was told mostly would be breathing and heat as my basement is really really hot.
I am sitting on the pc sweating and heat has not been on in months.

Thanks

Ilene
09-07-2011, 10:26 PM
And this may be stupid but what is CORE EXERCISE.

Thanks

No question is stupid EVER!! We all started somewhere...

Definition of core exercises/workouts :

" Core strength goes beyond the surface muscles and asks us to utilize our deep internal muscles to maintain stability in motion. "

From this site (http://pilates.about.com/od/pilatesterms/g/CoreStrength.htm) That article also has many links to core exercises, check it out!

A question : What do you do with a medicine ball for 15-20 minutes as cardio?

Tonight I did:

1. 1 set Deadlifts with 65lb bar 12 reps

2. Super set : 2 sets/12 reps

Shoulder presses - 15lbs DB
Lat pull downs - 85lbs

3. Super set : 2 sets/12 reps

Lunges - 8lbs DB
Abs on stability ball as many as I could....

Two days ago it was a similar but different exercises I have been using the New Rules of Lifting for Women, it takes me 30 mins max but it's intense... I usually do cardio on alternate days but sometimes I do cardio on the same days as a weight workout... it just depends on my schedule... My cardio of choice is running usually 50 minutes...

Tejas
09-08-2011, 12:33 AM
Funny about the lower body and cardio. I am doing nothing right now. I'm resting because I have patellar tendonitis in my right knee and it will not go away. So, my trainer and I decided on 4 weeks of total rest. I'm in week 3 and a bit crazy :crazy:

canadacatman
09-08-2011, 06:59 AM
A question : What do you do with a medicine ball for 15-20 minutes as cardio?

I do chops, lunges and touch my feet with the ball, I do squats with the ball over my head then down to the floor.
I do 4 sets of 8 with each, but I do 3 sets of 8 with all 3 exercises then break for 1 minute then again 3 more times. Then I sit on the floor throw the ball a bit in the air catch it and do twists and touch the floor with the ball I do 4 sets of 15 with these.

Thanks

Ilene
09-08-2011, 08:19 AM
A question : What do you do with a medicine ball for 15-20 minutes as cardio?

I do chops, lunges and touch my feet with the ball, I do squats with the ball over my head then down to the floor.
I do 4 sets of 8 with each, but I do 3 sets of 8 with all 3 exercises then break for 1 minute then again 3 more times. Then I sit on the floor throw the ball a bit in the air catch it and do twists and touch the floor with the ball I do 4 sets of 15 with these.

ThanksIC, well, that would give you a cardio workout! And a bit of a lower one too :strong:

canadacatman
09-08-2011, 12:11 PM
Does anyone know how I can find out what size exercise ball will hold my weight. The ones at WalMart does not say weight.

Thanks

mkroyer
09-08-2011, 12:12 PM
ok, you arent doing "too" much... but you COULD break it up into push/pull days, or Back and biceps one day, then chest and triceps, another day etc.

At your size, and given that you are a man, and not as prone to hormonal disturbances, there is no reason you cant be supersetting, no reason for you to do straight sets.... you could group them into two ir three exercises perset, with no rest in betweeen, till you complete the last exercise... supersetting can be done, COMBIINING exercises that work the same muscles, to make it HARDER, OR combining 2 exercises that work opposing muscles, to give your muscles in one group a rest while you do another exercise.. cuts down on time and also keeps your heart rate up
I imagine you dont really need leg work (although, its a great calorie burner, but working on squats would be great for mobility... I also DEFINITELY recommend MOBILITY WORK for you..... i think you would benefit greatly

canadacatman
09-08-2011, 12:41 PM
Thanks a lot.
The list I put here I can do it is not hard. Just I think at my weight and considering I was apart of the furniture for 15 years it might me too much. Especially with not resting properly between sets.

And someone else told me that some exercises I do are the same just done differently. So maybe I can just clean it up some and rest properly between sets.

Also Is it ok to try this 3 days and do lower body the other 2 days with my cardio.

Also I was thinking on doing 1-2 muscles a day along with my 25 minute cardio I do now. But is working one muscle once per week enough.

Any advice on this would be greatly appreciated.

Thanks

mkroyer
09-08-2011, 01:42 PM
Also Is it ok to try this 3 days and do lower body the other 2 days with my cardio.

Also I was thinking on doing 1-2 muscles a day along with my 25 minute cardio I do now. But is working one muscle once per week enough.
Any advice on this would be greatly appreciated.

Thanks

it all depends.... WHAT ARE YOUR GOALS? Specifically

canadacatman
09-08-2011, 02:34 PM
I would like to get to 190 pounds with some definition. And gain a lot of strength.
Then I will decide if I want to get a lot of muscle mass.

Thanks