My Weightlifting Experiement
- Thread starter fitden
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trevor
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Shaz,
You are absolutely correct and when I do one body part per day workouts I split just like you described. When I go 3 days per week....same splits as you mentioned here also!
What leg exercises do you do Shaz?
Trevor
:-jumpy
You are absolutely correct and when I do one body part per day workouts I split just like you described. When I go 3 days per week....same splits as you mentioned here also!
What leg exercises do you do Shaz?
Trevor
:-jumpyHi Trevor,
I have only recently started to use really heavy weights (without Cathe videos, but plan to go back to Cathe on endurance phases). I am currently doing a 3-way split (Legs/abs; Chest/back; shoulders/arms), each once per 6-7 days. I may change to a 4-way split later on to give shoulders some more attention.
For legs, I was doing mainly squats and lunges, but have had some pain in my left knee when going heavy on lunges. So, I am currently avoiding these for a couple of weeks to give my knee a rest. Meanwhile, I am doing Sissy squats (quads), hamstring curls and deadlifts (hamstrings), and calf raises. When my knee feels better, I plan to alternate the two kinds of leg work (multijoint and isolation), but will probably have to favour squats and avoid lunges to avoid a recurring knee problem.
What do you do?
Shaz.
I have only recently started to use really heavy weights (without Cathe videos, but plan to go back to Cathe on endurance phases). I am currently doing a 3-way split (Legs/abs; Chest/back; shoulders/arms), each once per 6-7 days. I may change to a 4-way split later on to give shoulders some more attention.
For legs, I was doing mainly squats and lunges, but have had some pain in my left knee when going heavy on lunges. So, I am currently avoiding these for a couple of weeks to give my knee a rest. Meanwhile, I am doing Sissy squats (quads), hamstring curls and deadlifts (hamstrings), and calf raises. When my knee feels better, I plan to alternate the two kinds of leg work (multijoint and isolation), but will probably have to favour squats and avoid lunges to avoid a recurring knee problem.
What do you do?
Shaz.
Back to you Maribeth
If you don't mind expanding on the muscle mass building info you mentioned that would be great.
How much difference does doing three sets of an exercise make as far as mass goes? When I get bored with PS Legs, I think I might just add extra sets to it making three sets for each exercise and eliminating the floor work.
Thanks again Maribeth
Julie
If you don't mind expanding on the muscle mass building info you mentioned that would be great.
How much difference does doing three sets of an exercise make as far as mass goes? When I get bored with PS Legs, I think I might just add extra sets to it making three sets for each exercise and eliminating the floor work.
Thanks again Maribeth
Julie
RE: Back to you Maribeth
Hi, Julie,
To a great extent, it all depends on the person and their goals. If yours is to up muscle mass, then two sets vs 3 sets of equal reps may not quite be the difference you are looking for. The standard of at least 4 sets per exercise in bodybuilding has evolved for a reason. For the most part, this seems to be the threshold volume for those focused on hypertrophy. The number of reps varies somewhat also. With lower body in particular, I usually do 4-5 sets of an exercise, with the reps varying between 8-20. The one thing I keep consistant is that the resistance has to be high enough to really tax the muscle--to the point of not being able to complete more reps without losing form or cheating.
Since lower body muscles are typically larger and stronger, I will work them more intensely than I do upper body. I usually stick to the 8-12 reps for sets of 3-4 of each exercise, possibly throwing in an extra set or two on the mid back exercises--postural muscles need to be strong and have adequate endurance to counter the continuous effects of gravity pulling us forward into a rounded shoulders and upper back position.
Again, these are volume guidelines--play with them and see how they go. You can always experiment and tweak as necessary!
Take care!
Maribeth
Hi, Julie,
To a great extent, it all depends on the person and their goals. If yours is to up muscle mass, then two sets vs 3 sets of equal reps may not quite be the difference you are looking for. The standard of at least 4 sets per exercise in bodybuilding has evolved for a reason. For the most part, this seems to be the threshold volume for those focused on hypertrophy. The number of reps varies somewhat also. With lower body in particular, I usually do 4-5 sets of an exercise, with the reps varying between 8-20. The one thing I keep consistant is that the resistance has to be high enough to really tax the muscle--to the point of not being able to complete more reps without losing form or cheating.
Since lower body muscles are typically larger and stronger, I will work them more intensely than I do upper body. I usually stick to the 8-12 reps for sets of 3-4 of each exercise, possibly throwing in an extra set or two on the mid back exercises--postural muscles need to be strong and have adequate endurance to counter the continuous effects of gravity pulling us forward into a rounded shoulders and upper back position.
Again, these are volume guidelines--play with them and see how they go. You can always experiment and tweak as necessary!
Take care!
Maribeth
RE: Back to you Maribeth
Hi Maribeth and all!
This is week 2 of my new "experiment"! I'm really enjoying it and looking forward to seeing results. As you said in your previous posting Maribeth, I know I will probably have to tweak here and there as necessary--as I said in my first post, I am currently doing 4 to 5 exercises for each bodypart (one per day), and doing 4 to 5 (usually 5) sets per exercise. Repetitions range from 6 to 15 depending on the exercise and strength of the muscle used. In trying to find the right weight for some exercises last week, I sometimes did as many as 8 sets for an exercise. Incidentally, this Sunday (my rest day) I came upon some information in a weight training book that stated that up to 5 sets will give you increasingly more gains (but just slightly more than 4 sets); however, six or more sets actually lessens any gains you may make! Imagine, doing all that work and actually detracting from gains. This week I have been sure not to do any more than 5 sets per exercise, needless to say!
Last week I especially felt sore (good kind) in my butt, quads, hamstrings, and triceps--but certainly felt very well-worked in all muscles. I was able to get in 4 cardio's of varying lengths, including IMax to keep up cardio endurance. This week we (my family) are on vacation, but I have gotten up early in the morning to try to stay with it as much as possible--the cardio is suffering a little, but I'm not overly concerned.
Thus far, I feel great! When I look in the mirror I think I see more definition, but I would doubt that is the case, being only week 2--just wishful (and hopeful!) thinking I'm sure!
It's been great reading everyone's posts, and thanks for taking the time to help all of us, Maribeth! It's wonderful to have someone so knowledgeable on the subject here!
Denise
Hi Maribeth and all!
This is week 2 of my new "experiment"! I'm really enjoying it and looking forward to seeing results. As you said in your previous posting Maribeth, I know I will probably have to tweak here and there as necessary--as I said in my first post, I am currently doing 4 to 5 exercises for each bodypart (one per day), and doing 4 to 5 (usually 5) sets per exercise. Repetitions range from 6 to 15 depending on the exercise and strength of the muscle used. In trying to find the right weight for some exercises last week, I sometimes did as many as 8 sets for an exercise. Incidentally, this Sunday (my rest day) I came upon some information in a weight training book that stated that up to 5 sets will give you increasingly more gains (but just slightly more than 4 sets); however, six or more sets actually lessens any gains you may make! Imagine, doing all that work and actually detracting from gains. This week I have been sure not to do any more than 5 sets per exercise, needless to say!
Last week I especially felt sore (good kind) in my butt, quads, hamstrings, and triceps--but certainly felt very well-worked in all muscles. I was able to get in 4 cardio's of varying lengths, including IMax to keep up cardio endurance. This week we (my family) are on vacation, but I have gotten up early in the morning to try to stay with it as much as possible--the cardio is suffering a little, but I'm not overly concerned.
Thus far, I feel great! When I look in the mirror I think I see more definition, but I would doubt that is the case, being only week 2--just wishful (and hopeful!) thinking I'm sure!
It's been great reading everyone's posts, and thanks for taking the time to help all of us, Maribeth! It's wonderful to have someone so knowledgeable on the subject here!
Denise
Results??
For those who have worked 1 body part a day....what were your results? I'm interested in trying this but I'm not sure where to start. I have Power Hour + S&H on DVD. What would be a good way of incorporating the 1 body part a day into my workouts?
Thanks for any help!!
Kali
For those who have worked 1 body part a day....what were your results? I'm interested in trying this but I'm not sure where to start. I have Power Hour + S&H on DVD. What would be a good way of incorporating the 1 body part a day into my workouts?
Thanks for any help!!
Kali