Thanks again Rec,

Okay here comes a rant.

I notice that a lot of the women at my gym jump all over the place. Sometimes they are chatting and sitting on machines, other times they are doing a few reps on a machine and then running to some other machine. They will sometimes wander in, start with leg extensions (one of my last machines) and then run over to do triceps and then do a few leg presses and maybe a bicep or two.

So this is the question...in the midst of this....I can never predict what machine they are going to wind up on next....what with all the wandering around.......I am trying to do a concentrated workout, from body part to body part.....in order......etc. Half the time I have to change up to accommodate some person wandering around.

So, Rec, what do you do for hamstrings and quad? Also, what specific supersets do you do and if you do circuit training, does this involve going back and forth between 2 or more machines????? Thanks for listening!

Susan

Hi, Susan.

I know what you mean about machine jumping. At my last place, it was more like "let's sit on this machine while I have a conversation for 10 minutes." Then, when you'd ask if they were using the machine, they'd start their workout. My new place doesn't have that too much, but they do have a few "weight droppers." You know--after they grunt thru their set of 4 reps (because the weight is too much), they just drop the weights on the floor.

I started doing more freeweights recently and found that I like them a lot. If someone is on the machine I want, I'll use another machine for the same muscle (we have a set of each-- Icarian and Hammer here). Or, I'll substitue a freeweight exercise. I'l rather do the same order, but have been known to get a little out of sequence when I have less choices. That is why I especially like freewieghts--there's usually a bench and dumbells available.

Until a month ago (I'm going easy becuase I hurt my knee), my lower body routine was: 3 sets of 15 walking lunges, (stretch between sets assumed), 3 sets of hyperextentions for hamstrings. Then, superset stability ball squat and leg curl. (yes, I go back and forth) Sometimes I'll substitute leg press for the squat.

I'm sure you're asking "what are hyperextentions for hamstrings, stability ball squats, and walking lunges" The first is like the hyperextention you do for your back, but in this case your back is straight (or a touch more) rather than rounded. When you come in line with your legs, you can really feel it in your hamstrings.

Stability ball squats have you lean on a stability ball (the big gym balls) (start with it at the top of your butt) which is against a wall. You squat til your thighs are parallel to the ground and in right angle with your shin. Meanwhile, the ball has "rolled" up your back, but is still supporting you. I hold either 5 pound or 10 pound weights in each hand. I'm sure I'll eventually "graduate" to regular squats. These are still challanging to me.

Walking lunges are just like regular lunges, but instead of going back to your starting place, you take your back leg and move it in front of the front leg and do a lunge on that leg. You'll need a big room to cover the ground. It's a killer! If I don't have the room available, I'll go into a lunge on one side and lift and lower for 15 reps. Then I'll do the other side.

For supersets, I can only do them on the machines if the gym isn't busy. Or, even if the gym is busy, I can do them with freeweights.

Rec,

Did I ask you if you use supplements? I do not want to use stacks or anything with ephedrine or ma huang in it but I have heard that L-Glutamine and Creatine are essential for weight training. I have also heard that gugulipids is good for people with high cholestorel (me!).
Do you take anything? Right now I only take a multivitamin. I have heard that L-glutamine is very important and will start to take that (I used to take it and then stopped). Does Creatine add weight initially? I heard it makes you look big when you start the intial phase which is a mega dose compared to later on? I am confused obviously. ANd would you take these extra supplements on your training days or both on and off days.

Susan

H everyone!
I hope you don't mind me butting in but I was wondering if I could join your little group.

I have been mainly following the body for life program, although I have found it is easier to do just one or two bodyparts a day, I also like to do atleast two exercises per body part.

I do strength training -- using the Super Slow method. I only work out 3 days a week, one 'set' to muscle failure using very slow, even reps with good form. If you are doing 3 sets and not achieving failure, you are wasting your time and over training. Especially if you do cardio in the same session, even if it is after your workout. IF you are getting lactic acid burn, you are training totally wrong. Not to say you aren't doing some good, because overtraining is certainly better than no training at all. I used to do the pyramid stuff years ago, put on muscle, but it wasn't very efficient, I was always in pain, and I was working out too often. I am putting on muscle very quickly and losing fat at an amazing rate.

I don't mean to really put down anyone, but you can achieve the results you want (muscle gain, a 'toned' look) with a **** of alot less pain and effort than the 3 sets/10-12 reps (pretty aribatrary numbers, wouldn't you say?). You don't have to spend 'hours in the gym' -- my workouts typically last 15-20 minutes, that is counting setting up alll of the machines with the proper weight ahead of time. If you are injuring yourself in the gym, you most certainly doing something very wrong. If you have burning pain after a workout, you are doing something wrong.

As for machines vs. free weights -- I would say machines or better. Assuming of course you have access to them. This is because it is much, much easier to to keep good form and isolate the muscles you are trying to work. You can use free weights and get good results, it is just easier to injure yourself and 'cheat'.

Creatine pulls water into your muscles so they repair faster. It will make you gain when you first use it. If you are over training (like most people do), then it would be of benefit, just be prepared for the numbers on the scale to go up. It isn't necessary, but it helps -- especially with lactic acid pain (which you shouldn't have anyway).


Be aware that creatine uses insulin as a carrier molecule to get to your muscles, so if you are on a low carb or ketogenic diet, it might not work as well.

Shelia, welcome....always room for one more!!! Please feel welcome to share!!!!

Susan

Hi Hells Belle,

I'm a little unclear on working the muscle to failure without feeling a burn....I think I am unclear as to what method you use. Isn't strength training different than building lean muscle? I have heard the two forms are different. What exactly is your routine? how slow is slow? I don't feel pain after my workout, I'm not always in pain and I'm not injured (I did this once and think I learned a lot from it!) I think that going slowly, using good form and stretching does wonders for my lack of pain. A Good warmup helps also!

Thanks
Susan

P.S. to Sheila,

Are you doing the Challenge? How long have you been doing BFL? Do you use supplements? the six meal approach? How long have you been weight training?

Thank you for posting your reply. Boy I'm glad I came across this thread!

My husband and I have been doing the method you describe for a month and a half. We ran into an acquantance last week at the gym who "informed" us that we are using weights incorrectly. Told her not from what I have been reading lately. (Don't quote me where, I'm having a senior moment and I'm not a senior!) Well anyway she brings over the YMCA attendant who looks at my journal (I keep track of everything I do) and says yes I am doing it Incorrectly that I need to be doing 3 sets of light weights with 12-15 reps. It just blew me away. I just couldn't believe them. So it just so happened that a YMCA trainer. walked into the room. He looked at my journal and said I WAS DOING IT RIGHT. Yippy. Well anyway he said heavy enough weights till I'm fatigued at the end of the first set. Bump up the weight a little and try to do another set. I should not finish another set. He says more than that and I'm wasting my time. You should not be in the gym more than 35 to 50 minutes (unless you are doing cardio the same day).

I have a question for you. When it comes to cardio he said I should not use the treadmill (had knee surgery in the past). He suggested stationary bike or ellipitcal (sp?) machine. He said something about high intensity workout at a short amount of time. He said you burn more fat that way. Do you know what he is talking about? I should of had him explain it again. He was very nice and on his way out the door.

Thank you, sorry this is so long.

Anne

Hi Anne,

Welcome to our little discussion (not that I completely understand this new thing, but I'm a willing listener)

I think that for cardio he is talking about interval training...I had another post in here about that....I STILL don't have it down right (I feel like I'm having a heart attack when I push it out). Some people say do 1 minute (or 90 second) of very high intensity and then 1 minute (or 90 second of light intensity) and go back and forth. When I do this on the treadmills, the ladies at my gym look at me like I have gone over the edge. I think it is easier to do on the elliptical without looking like a lunatic (in fact, I think they have an interval setting on the elliptical but it might not be as powerful as you want your high setting to be).

I have bad knees and can do the treadmills, can't do the stairmaster. The shin splints is what gets me on the treadmills, so I like the ellipticals for low impact.

Susan

Hi, usually I lurk on this thread....it's very informative for a novice. But I have read some articles on super slow. I think there is even a thread here somewhere about it - may have to do a search.

I enjoy weight training, but since I workout at home w/ free weights and video tapes I tend to do the more traditional method.

This is a great thread, keep up the great work!

http://www.superslow.com/main.html

Thank you for the Welcome!

I think you are on the right track. The trainer said something about taking your heart rate up then bringing it back down then up again and so on. I am having a difficult time finding more information on this. I know in Shape or something like that several months ago they did an article on this. I'm going to dig through my issues tonight and see what I can find.

Anne

Wow, it's so nice to have new talkers here for me to learn more. I'll be reading up on the superslow method. MiniMony--Thanks for the link.

Susan--I take a multivitamin/multimineral. I also take glucosomine sulfate and MSM, but that is for my arthritis (and it does help). Also, I usually lift to failure (my definition: I cannot do any more reps with proper form) and it is usually not becuase of a burn, but because of fatigue.

Thanks Rec....I am starting to do the loading phase of Creatine...we'll see. I take L-Glutamine and a multivitamin as well.

Someone asked me about:
Good Weight Training Books for Women (Beginner)

I haven't bought any books recently. I have older books by Rachel McLish (Perfect Parts), Joyce Vedral (Now or Never) and the Gladys Porteguese/Joyce Vedral book Hard Bodies. These were out and popular when I first started 10 years ago.

Hard Bodies was my first book ever (I think it came out in 1987). It is out of print but definitely worth it if you come across it. I no longer agree that there are 3 different workouts depending on your body type, but it is very instructional (for me it was not as daunting as the Rachel McLish book who was Miss Olympia or something at the time).

Also Golds Body Building Encyclopedia. (Mine is actually in two parts...I got it years ago and the binding came apart!)

What about books for intermediate or advanced or newer books for beginners?

Hi to everyone!!!!!!!!!!!!! Keep the good info flowing

Susan