Help with weight lifting routine pls - 3 Fat Chicks on a Diet Weight Loss Community


Exercise! Love it or hate it, let's motivate each other to just DO IT!

Reply
 
Thread Tools
Old 02-09-2006, 05:42 PM   #1  
Lovin' Life
Thread Starter
 
RobinW's Avatar
 
Join Date: Apr 2002
Location: WNY
Posts: 4,456

S/C/G: 300/too much/155

Default Help with weight lifting routine pls

I have been doing BFL workouts at home for quite some time. Using free weights. I have been doing it pretty much by the book and only switched up the exercise and intensity.

Well, I joined a gym, and I am now using the machines. I asked today, and the girl told me the weights are in 10lb increments....there is no way I can do BFL this way....12/10/8/6/24 Especially with my arms!!! My legs Im not to worried about.

So could someone give me an example of what I should be lifting, and how many repetitions? Should I pick one weight, and work that many times? Or point me to some good literature that would help me with this?

Thanks
RobinW is offline   Reply With Quote
Old 02-09-2006, 06:26 PM   #2  
Meg
Senior Member
 
Join Date: Sep 1999
Posts: 8,974

Default

Hi Robin! A few ideas ...

Our gym has add-on weights that look like black rubber bricks. They come in 5# and 7.5# and are made to fit on top of the weight stack. If your gym has something like that, you'd be able to do smaller jumps in weights. You're right, it would be very tough to jump ten pounds each set.

Or ... keep on using free weights.

Or ... if you want to use machines, switch to a more traditional rep scheme of say, three sets at X weight (something that's challenging at 10-12 reps).

Because all machines are different, it's hard to say what weight you should be lifting. I can give you an idea what I start a new gym member out at on LifeFitness machines, but wouldn't be surprised at all if you can lift 50% more since you're experienced .

This is where I'd start a beginner on machines:

Chest press - 30#
Back row - 30#
Lat pulldowns - 30 or 45#
Pec flyes - 15 or 20# (ours goes in 15# increments so I'd add a 5# brick)
Incline press - 15 or 22.5#
Shoulder press - 20#
Lateral raises - 20#
Arm curl - 20 or 25#
Arm extension (triceps) - 20#

As you can see, I use the 5 and 7.5# weights a lot! Keep in mind that there's a lot of variability between different brands of machines and you may be able to do more or less on different machines.

Hope this helps a bit.
Meg is offline   Reply With Quote
Old 02-09-2006, 07:36 PM   #3  
Lovin' Life
Thread Starter
 
RobinW's Avatar
 
Join Date: Apr 2002
Location: WNY
Posts: 4,456

S/C/G: 300/too much/155

Default

It helps alot Meg!! Thanks so much!! I havent seen the extra weights, but I'll ask when I go back tomorrow.

Alright, so 3 sets at 10-12 reps....how long of a wait time between reps or at all?

Im liking the machines for now, it seems to be working muscles that I havent felt get sore with the free weights. So far so good

Thankyou again
RobinW is offline   Reply With Quote
Old 02-09-2006, 09:43 PM   #4  
Senior Member
 
northernbelle's Avatar
 
Join Date: Jan 2006
Location: Northern Ontario
Posts: 242

Default

Some of our machines have plates pre-stacked and the increments are sometimes too much. For example, jumping from 20 lbs to 30 lbs. I rest a dumbbell on top of the plates to build the increments- 20 lb plate with a 3 lb dumbbell, then a 5 lb dumbbell. This seems to work well. Weights should be increased 2-5% at a time.

It's the dumbbells at the higher end that jump too much for me.
northernbelle is offline   Reply With Quote
Old 02-09-2006, 09:43 PM   #5  
Meg
Senior Member
 
Join Date: Sep 1999
Posts: 8,974

Default

Glad you're enjoying the change to machines! It's so fun getting new toys to play with -- when you walk in a new gym, isn't it like a giant playground just waiting to be explored? I'm guessing that eventually you'll want to combine machines and free weights in your workouts, just to keep everything fresh and challenging.

As for rest between sets, I'd say 30 - 60 seconds. Maybe a little more after a heavy set of legs.

Have fun!
Meg is offline   Reply With Quote
Old 02-09-2006, 09:43 PM   #6  
210 / 193 / 140
 
Join Date: Jan 2006
Posts: 304

Default

If you need a smaller increment than five pounds, get a 2.5 pound ankle weight and fasten it at the top of the weights.
Margarita is offline   Reply With Quote
Old 02-09-2006, 10:07 PM   #7  
Working My Way Back Down
 
WaterRat's Avatar
 
Join Date: Aug 2004
Location: Alaska
Posts: 4,982

Default

Our gym has those black bricks too. On machines that jump 15# on the stack, I just use 2 5# bricks. Sometimes I have to search for them, but eventually I find them. I'd worry about the dumbbell falling off the stack.
WaterRat is offline   Reply With Quote
Old 02-10-2006, 08:17 AM   #8  
Senior Member
 
kykaree's Avatar
 
Join Date: Jan 2005
Location: Lancashire, England
Posts: 3,171

Default

We have 2.5lb and 5lb little black bricks at our gym except the boys always steal them and put four or five on the stack at a time, hello, why not move the pin down to the next weight??? We now have signs all over the gym about only putting one brick on, but a literary test is not a prerequisite for joining our gym

Can I beat the boys off with a rolled up towel if they sit on a weight machine for 10 minutes between sets???
kykaree is offline   Reply With Quote
Old 02-10-2006, 08:44 AM   #9  
Meg
Senior Member
 
Join Date: Sep 1999
Posts: 8,974

Default

Quote:
Originally Posted by kykaree
Can I beat the boys off with a rolled up towel if they sit on a weight machine for 10 minutes between sets???
Absolutely! And it counts as cardio!
Meg is offline   Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off



All times are GMT -4. The time now is 10:20 PM.


We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.