?'s for "Heavy Lifters"

[Amadeus]

To Janice

[font size="1" color="#FF0000"]LAST EDITED ON Aug-15-02 AT 09:43AM (Est)[/font][p]I know that Cathe has recommended that people who are not seeing results should stick with a weight training program for 9 to 12 weeks. I have definitely seen the truth in that. I used to fear that I would become bored and I jumped form one thing to another, but getting results is not boring for me.;-) And that was what made a big difference. I also became more careful of the thoughts I entertained as far as that goes. Thinking I would get bored would make me bored.

I would definitely recommend a weight training log to anyone who seriously lifts. Mine is just a simple yellow legal pad. I write down the title of every exercise, e.g. barbell overhead lifts, on the far left and below that leave three blank spaces below for each set in that exercise. (It's important to mark down weights for each set as you may vary within an exercise.) Across the top I mark the date. And then just record straight down in a column for that day. Now, I have these segmented off by video, like PS has a BBA page, CST page, etc what I would do on my next rotation is record exercises in order according to my rotation, not each video, because I don't always use a video in it's posted order. Some people use recipe cards and store them inside their video case, but I find they're too small to write comments on. When you know where you left off the week before it's much easier to pick up and start again. It will save you from choosing a weight that's way too heavy. It saves me from doing any of that dreaded "remembering" I'm getting so bad at.

BTW,if you have a copy of Cathe's video catalog HANG ON TO IT. It's been very valuable, as far giving the length of every single weight training segment on a workout, so I can mix and match segments or substitute for an exercise or a workout IF I ever get bored, and it has every single dvd chapter listed on it. Like now, instead of MIS, I know I can do Leaner Legs and Bodymax upper body in the same amount of time. Wish I would have found that sooner.

Keep me posted! I'll be curious, now.
Julie

 

[Lakeside]

To Julie

I do something similar to Julie, logging the routines. I have masters of my weight routines (exercise, sets, reps, comments, etc.) on the computer and print them out as I need them. All I have to do is fill in each time the amount of weights I used, the date, and any special comments. This has worked well for me. Every once in awhile, I chart my measurements but, inspired by everyone's comments, I think I will record them with my workout logs.

Bea

 

[Maribeth]

RE: Hi Maribieth!

Hey, Julie,
Sorry it has taken me so long to post back to you. I lost track of where I was with posting!

For people who tend to be ectomorphs, I typically advise concentrating on maximizing muscular hypertrophy--the increase in muscle mass helps with the fat loss. I also make sure to include a combination of strength and local muscular endurance work with my programs to ensure I fatigue both the fast twitch and slow twitch fibers--which seems to be the key to hypertrophy--high volume training.

You may have to incorporate a couple of different techniques, such as pre-exhaust or drop sets to really tax everything to the fullest. Let me know if I can help you with this!

Take care!
Maribeth

 

[willpowerAli]

RE: Hi Julie!

Great ideas!! I also keep track of the max weight I can do for each exercise tape I own that involve weights for sculpting. This also helps me keep everything near by while I am doing the tape to keep my heart rate up.

Alicia

 

[willpowerAli]

RE: To Bea

Bea,
Do you have a certain form you use? Is it saved on the computer? I would love to take a look at the form you use. Cool idea! Maybe I can make my own form and print it out and keep them all in a binder to chart my progress.

Alicia

 

[fitden]

RE: Hi Maribieth!

Hi, Maribeth!

I'm an ectomorph also, and I've always been hesitant to do endurance weight work. But you find that a combo of heavy and endurance reap the best results?

What do you think of Power Hour mixed in with heavier weights to try to develop more muscle? I have been going heavy ONLY for a while now, and I'm surprised at the lack of results I am seeing. Do you think I should add some endurance weight training? This body of mine is fighting me tooth and nail, and I'm starting to feel discouraged. I have toned arms, but like the others, I want more (something akin to the "Linda Hamilton" look would be just fine . Maybe I'm just not being realistic. Can you give me a few words of advice on this?

By the way, you mentioned periodization, and this week I picked up a book on the subject ("Serious Strength Training: Periodization for Building Muscle Power and Mass", and I am hoping this will help, even if only on a psychological level, to know that the pain of trying to lift so heavy will come in cycles and I will have a break inbetween!

Thanks!
Denise

P.S. Julie, I am starting to feel the same way as you--"unpsyched" as you put it, about the weight training. I know how you feel, but I guess that's natural when you know you're about to torture yourself for the next hour or more! We seem to have similar goals and body structures. Good luck to you!

 

[Maribeth]

RE: Hi Maribieth!

The high volume training method (incorporating sets for fast twitch, slow twitch and the intermediate fibers) optimizes overall muscle growth because it maximally taxes all the fibers. Depending on predominant fiber type, some people may find that a high volume training that leans a little more towards being either fast or slow twitch specific yields better results, but regardless of predominant fiber type or overall number of fibers, the greatest gains in muscle size come from the high volume method.

High volume doesn't mean that you lift light weights, though. The resistance level needs to be high enough that you are thoroughly fatigued at the end of a set, whether that set is 6 repetitions or 20 repetitions. Of course, the resistance will vary depending on the number of reps you're doing, but the idea of using a challenging resistance level stays the same.

There's all sorts of ways to vary this and still meet the criteria of being high volume--it keeps you from getting bored and keeps your body having to constantly adapt. Combine this with techniques such as pre-exhaust and drop setting and you will see definite results! Just bear in mind that the potential for a muscle to grow is determined by the total number of fibers that make up the muscle--something that is determined in the second trimester of fetal development.

Getting ready to post a long one on this topic soon. Maybe we can get Cathe to do a video for hard gainers--I'd love to do one, but the challenges of video making are a bit daunting and I don't think I'd be nearly as appealing as Cathe on tape!
Maribeth