Weight Training Questions

L

l23

Cathlete
I'm doing a weight rotation of one body part per week (back/bis; chest/shoulders/tris; legs) on different days (so I'll be going to the gym 3 days a week) using weight machines.

My questions are,

1. How many sets should I do since I'll only be training the bodypart once a week? I need to tone up, so I'd like results (obviously!).

2. My arms tend to tire quickly when doing the weight machines (even on low settings- I'm a small person though, never really strong). I feel bad just sitting for awhile on the machine between sets if the gym's busy, so can I skip to another machine training the same bodypart and then go back?

Thanks
 
Hi! I suggest doing 4 different exercises for 3 sets of 10 to 12 reps for each body part. For legs, however, you may want to do 5 or even 6 different exercises since they are a much larger muscle group and have so many different areas to hit. 6 sample exercises for legs using machines:

1) adductor machine (inner thigh)

2) abductor machine (outer thigh)

3) leg extention (quads)

4) hamstring curl (hamstrings)

5) calf machine (calves)

6) butt blaster (glutes)

There are more that you can rotate around with on different weeks such as the leg press and smith machine to target thighs and glutes in a compound manner.


For your upper body work, I think it is most effective if you take your rest and then repeat the same exercise. Going to do another exercise for that body part will not let that muscle group recover enough for you to give it your all. Good Luck!
 
It's ok to get off the machine you're using to rest and let someone else on to do a set while you're resting. I'll frequently ask someone who is resting on a machine if I can jump on and do a quick set. That's just plain old good gym etiquitte to take turns.

Most women don't like to get off the adductor and abductor machines, so I don't bother to ask them. http://www.plaudersmilies.de/nono.gif
 
Yes, thanks Honeybunch, I had intended to write that and forgot to. Please DO let someone who is waiting for the machine work in a set with you.

P.S. That is the funniest hand gesture on that icon (I'm hoping that is the pointer finger and not the middle finger ;-)!
 
I wish my road rides were "G" rated. Just when I think I've developed a thick skin, someone shocks me. DH says at least it's not bottles.
 
Cathe, a question regarding your answer:

You said to do 4 different exercises per bodypart. At the gym, I only have 2 machines per bodypart (some upper body machines are too big/awkward for me- I'm petite). I don't like lifting free weights at the gym (big men stare!), so could I go home and do a few exercises I learned from your videos? Or wouldn't this be effective?

Thanks!
 
Could you maybe pick up the free weights and walk to another area of the gym away from the "big guys?" My gym has the free weight area close to the area where they do aerobics, so it's possible to go over there and do other stuff when a class is not going on.

My personal leg routine calls for machine and non-machine work, so that's exactly what I do. Just get a plan WRITTEN DOWN about the order you want to do your exercises, than go to the gym and do it.

You paid your money to belong to that gym, just like the "big guys," so don't let them stop you from doing anything. Personally, if anyone stares at me, I stare back!!!!

My 2 cents. For what it's worth. http://plaudersmilies.de/monalisa.gif
 
Thanks

You're right- when I first started lifting weights using machines, I was also embarassed b/c I could barely lift any weight (still can't!). But then I thought, I'm a small girl, not a man! So hopefully, I can get over any self consciousness lifting free weights too. If not, I'll just quickly go home and make sure I lift one way or another.
Thanks!
 
Hi I23! While it would be more effective to do it right there at the gym, if you are simply to uncomfortable, then yes, finish off at home as ASAP!!!
 
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