weight training

[eireanngobrach]

I have been training in upper body and lower body intervals (abs, quads,hams,glutes 1 day and bis,tris,delts,pecs the next). I am having trouble feeling any kind of burn in my upper body. I don't think I am doing the machines WRONG, or else I would feel it somewhere I didn;t intend to, but I am thinking maybe my weight is too low? I tried bumping it up, but have trouble getting through even 1 set of 15. I especially have problems with my chest and back. I am NEVER sore after a workout and I want to be!!!

Any ideas on how to fix this?

[jade]

Re: weight training

Hey eireanngobrach
Have you considered upping your repetitions instead of increasing weight? I have found that to have helped me in the past.
Another suggestion would be to perhaps switch to free weights instead of machines where you have a little more control of the addition of extra weight (smaller increments).
If you doubt your form at all when using the machines you might want to ask a trainer at your gym.

Be well-
jade

[Iapetus999]

Re: weight training

Another thing you can do is go slower.
3-5 secs up (muscle contracting)
5-8 secs down (muscle relaxing)

You want to get to the point of failure. Your last rep should be nearly impossible. That means the muscle is using most of its fibers.
Also if you are exercising the same muscle group every other day that is too much.

As far as soreness goes it's pretty rare that I'm sore nowadays. Doing more sets or more reps is one way to do it. You need to change it up. Don't do the same thing every week. Use a different machine or weight or reps/whatever.

[wannabethintoo]

Re: weight training

When I was working out on my own I would never feel it either. I've recently signed up with a trainer and after my first hour session, I REALLY felt it. I felt it to the point that I thought I might have done some damage. What he did different is the amount of weights. I was only doing 2 sets or each but the last set was really difficult to do. The trainer had to help me lift the last few. Now I think he overdid it with me since it was my first time and he was trying to figure out how much weight I could handle but it was a lot more weight than I was doing on my own.

[Iapetus999]

Re: weight training

The trainer had to help me lift the last few.

That's actually not "help" it's a normal part of weight training if you have a training partner.
Most of the muscle work actually happens on the "relax" phase, when you are letting the weight move your muscle. So when someone helps you push out the weight and lets the weight push your muscles you are getting a better work out.

[eireanngobrach]

Re: weight training

Today was my legs day. I definitely increased the weight and the reps to 20. I did 3 sets of 20 and holy crap did I feel it. My quads were on fire! I loved it! I can't find anything that really works out my glutes though. I do the leg sled and the leg press but i feel that mostly in my quads. Maybe I also felt it especially today b/c I did an HOUR of the elliptical machine!!!!!!!!!!! I usually do 30 and 30 on the bike, but I've been getting bored and wanted to see if I could do it. After I reset the nachine ( there's a 30m time limit) I was 45 mins in and thinking " What am I doing! I'm so tired" but then I was like alright I'll just do 15 mins more, then I'll quit. But 15 mins later really awesome songs came on my IPod and I kicked it up and out for the last 15 mins! I feel tremendous! Can't wait to work out my arms Tuesday ( boo gym holiday on the 4th!!).

Oh yeah ... someone said that every other day was too much. I have read repeatedly that as long as you are not trying to get ripped, and lifting to tone ans strengthen more than to bulk, that 48 hours was sufficient enough time in between workouts? Is this true?

[wannabethintoo]

Re: weight training

Oh yeah ... someone said that every other day was too much. I have read repeatedly that as long as you are not trying to get ripped, and lifting to tone ans strengthen more than to bulk, that 48 hours was sufficient enough time in between workouts? Is this true?

Well my trainer has me working out on Tuesdays and Thursdays so you'd think he knows.

[iyamamaschke]

Re: weight training

There are different ways you can go about getting more oout of your workout.

http://www.muscleblitz.com/supersets.htm

http://www.illpumpyouup.com/articles/forced-reps-and-negatives.htm

http://www.physiquecompetitor.com/article_BurstThroughPlateaus.htm

I hope these liks help a bit they should give you a bit more diversity if I can help any more let me know.

I know with me after I advanced past the stage you are in I increased the weight and did more sets. insteasd of 3 sets I did 5 sets. Somthing you can also try is start out lighter and increase the weight with every set you will get an extreme workout it's awesome.

Sarah

[cajunthunder]

Re: weight training

It's not weight training, but if you want something you can ~feel~ in your butt and your quads, try walking lunges. I call them butt kickers.

Hands on hips, step out with your left foot just about as far as you can go while maintaining your balance, then lower your right knee as far down as you can go, while maintaining your balance, then come back up - step forward with your right leg and go down with your left knee..... etc etc

You can do this standing still if you don't have room to do them walking.
And you can carry weights while you do it, but keep those arms straight at your side - you're not lifting the weights, just carrying them.

My butt and quads always scream at me the next day or so.

[Iapetus999]

Re: weight training

Another good one:

http://www.bodyforlife.com

[jade]

Re: weight training

Hey Iapetus999

Another good one:
http://www.bodyforlife.com

Body for Life was a big program when I did Atkins like 3-4 years ago.
One of the best workouts I've ever had was by my physical therapist. The cool thing about it was that I could do it at home with my free weights and elastic bands. It was very 'muscle group' specific. I've NEVER had a better ab workout than with my PT.

Happy Birthday USA!
jade