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RE: Weight Training for Weight Loss (Muscle Definition)

>Kathryn ... really hope i don't get detention
Not all posts here show a lack of appreciation for your efforts, and I'm sure that they are also appreciated by many who have not posted. Since you have posted information in the past that was taken directly from another site, without crediting the author in your original post, you can see why some of us assumed that this was the case here (especially since the writing style seemed very similar to other posts). If you could credit the sources the information came from in future posts or give us the lowdown on where the info comes from (as you do in this post by telling us it is from multiple sources--though I'd like to know what some of those sources are because I like to check out the context of the info myself). I'm sure the original authors of the information would appreciate it.

I'll step down as internet cop now!

FYI: Actually, if you were guilty of plagiarism (taking others words OR IDEAS and presenting them as if they are your own without crediting the originator, whether or not you use the same words) you would either fail the particular class you were in, be put on academic probation, or even be expelled from the university (we don't do "detention" in college!).

:eek:
 
RE: Weight Training for Weight Loss (Muscle Definition)

So, you posted it why? Because we should automatically try it simply because it's written on the Internet? I'm a bit confused ... why are you upset with the posts here? Your post stimulated discussion. Isn't that the reason for posting information? No one flamed anyone, no one arugued with anyone, and no one dissed you. We discussed certain aspects of it, and people asked you where it came from. Why is that something to get all bent out of shape about? I'm really at a loss here as to why you're upset. I don't think you'll get detention, but I do think you're being a bit overly sensitive about the whole thing. Just my humble opinion, of course.

Thanks for posting it anyway. It made me think, and I do appreciate that.

Carol
:)
 
RE: Weight Training for Weight Loss (Muscle Definition)

Of course we all appreciate this info, even if it may not have come across that way. You obviously took a lot of time to think it out and post it, and it's very nice of you to want to share it. I don't think anyone meant to criticize, rather just ask questions since most of us have never heard of this type of training. Like many others, I always research something before I do it, and even if someone reliable posts info, I like to see it for myself. For example, I didn't start doing Cathe workouts until I knew more about them, even though I knew she was a certified professional and wouldn't be leading anyone in the wrong direction. I think that's why Kathryn likes info to be cited. No one's asking for like correct APA format or anything! Maybe just like, "Hey, I was reading something from xyz magazine..." or whatever the case may be.

Please don't be offended. We do appreciate the info.

Gina
 
RE: Weight Training for Weight Loss (Muscle Definition)

NOTE:

Due to the fact that this informatin was taken from no less than 15 different books and articles, plus re-written by myself i have choose to take it off as to not offend people by not being able to justify it in its entirety.

The information originally posted here was taken and adapted from the following:

K Voight

C Poliquin

J Berardi

C Staley

German Volume Training (google)

High Frequency Training (google)

Freestyle Training (google)

L Dayton

C Davis (coach)
 
RE: Weight Training for Weight Loss (Muscle Definition)

I worry about overuse also....
T.:)
 
RE: Weight Training for Weight Loss (Muscle Definition)

Hi everyone!
I don't have alot of time to post right now, but I am thinking the answer to questions about reps to exhaustion are good ones. I do know that if you go to failure you recruit more muscle fibers into doing the work. And I think you need an optimum number to get to that failure. One rep to failure obviously isn't much work. The numbers "8" and 10" for standard sets have most likely been chosen based on some scientific evidence as well as experience by people who actually lift professionally.
I also think that the higher reps stimulate the muscle fibers differently on a molecular level as compared to going heavier with less reps. There is such a thing as increasing MUSCLE CELL size as opposed to increasing MUSCLE FIBER NUMBERS. Muscle building is all about tearing down fibers and then letting them rebuild. And muscles need to "see" that increase in resistance or else they get used to a certain weight.
Maribeth posted some really good stuff here once concerning slow twitch and fast twitch muscles, how to work them, etc. All of this is intertwined to what this thread has been discussing.
Personally, I know what works for me individually.
As for this workout, I think there are easier ways to get cut rather than doing endless reps, which could cause overuse injuries. Also, I question the amount of rest time, which is just as important as the work time for muscle growth.
I certainly am no expert and I ask everyone here to please research a bit and post any insight you gain. I will do the same.
OR Maribeth could chime in right now and save us again! LOL!!
T. :)
 
RE: Weight Training for Weight Loss (Muscle Definition)

According to Strength Coach C Poliquin reps are as follows (please refer to book, modern trends in strength training)

1-4 reps (mainly strength, little muscle size increase)

5-8 (stregth with hypertrophy)

9-12 (hypertrophy and little strength)

13 plus (little hypertrophy and endurance based)

Bare in mind tempo plays a major part in this type of training. It is a given (source, c poliquin, p chek, i king) that tempo speeds that are between 40-60 seconds usually create the most hypertrophy.

Like i've said before, rather than say "this won't work, etc..." try it first. Then comments have more merit and are based on past experience.

NOTE: To build muscle i actually get best results on lower reps (6) and more rest. However, using the above post (which is now gone) got me the leanest i've ever been and resulted in no muscle loss. But theni was happy with my current muscle size to begin with. I did not gain any muscle while using this plan it must be added.
 
RE: Weight Training for Weight Loss (Muscle Definition)

I will agree with that. And yeah, the negative part of any lift is thought to be the most important for muscle growth.
I never said it won't work. I just know, based on years of lifting and fiddling around, what works for me. And again, I have to question the necessity of all of the repetitions, which can be very time consuming. Especially for me since I do 3 to 4 exercises per bodypart and am not really willing to compromise on that.
If it worked for you and you got the desired results, that's great. It's all you can ask for, right?
T.:)
 
RE: Weight Training for Weight Loss (Muscle Definition)

Hey Carol!
I think working to exhaustion is the key to getting quick results in short time. Also, going slower on the negative part of the lift. If you exhaust after 1 rep., that isn't much output as far as work. On the other hand if you exhaust after 30 reps., that's endurance work which effects muscles differently. How, I am not sure, I need to research it. I think the optimum numbers you see published in various workouts are based on research and experience of others. Once again though....experiment with it to find what works for you individually.
Hugs!!
T. :)
 
RE: Weight Training for Weight Loss (Muscle Definition)

Thanks Wayne for the info. I always love hearing new and different ways of exercising since you never know what might take your workouts to that next level!!!

Becky
 
RE: Weight Training for Weight Loss (Muscle Definition)

>Bare in mind tempo plays a major part in this type of
>training. It is a given (source, c poliquin, p chek, i king)
>that tempo speeds that are between 40-60 seconds usually
>create the most hypertrophy.

Is that taking 40-60 seconds to do a set? Of how many reps?
I've often read the recommendation (in bodybuilding magazines and books on serious weight training) to take 2 seconds for the positive part of a move and 4 seconds for the negative, so I guess that would fit in with Poliquin's recommendation if you do 7-10 reps.

The negative part of a move is said to be important for building strength, but it also is the cause of more DOMS.

Thanks for the Poliquin reference. Is this a book worth getting (I'm always looking to add to my fitness library).
 
RE: Weight Training for Weight Loss (Muscle Definition)

Yes its worth getting. And yes its taking 40-60 seconds per set. 60 seconds can actually feel like forever when you're doing a set and make you realise that perhaps momentum plays a role in sets (rather than pure muscle).

Poliquin is a worth looking into. He is very intense, but if you look at men and women who've won gold medals, you can pretty much be certain that he is the strength coach behind some if not most of them.
 
RE: Weight Training for Weight Loss (Muscle Definition)

Hi Trevor! No arrows being shot here!! Ha! Your absolutely correct as far as weight training intensely as well as cardio being intense. You have to work it this way to see your body fat diminish but this isn't for beginners!! I've tweaked my diet & intensified both weight training & cardio & voila! bodyfat is diminishing only after 3 weeks time of doing this. Endurance weight training does nothing for me but that's just my body. This way of training of high reps/low weight may work for somebody else however. Take care, Kathy
 
RE: Weight Training for Weight Loss (Muscle Definition)

Hi Wayne! I'm sorry you had deleted it. I wanted to read it. I came into this interesting thread too late so I only responded to Trevor's post. I'll send you a PM instead. Kathy;-)
 
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