Strength Training for Women (and Men too)

[julirama723]

Re: Strength Training for Women (and Men too)

Jill--great advice!!!

Has anybody heard of the 8 second sequence? I tried it a couple times in my Pump It Up class, and it REALLY burned! We were slooooooooow. At first, the participants were looking at me like I was nuts, but after about 5 or 10 minutes, their faces were in agony!

[TheDogAteMyName]

Re: Strength Training for Women (and Men too)

Juli - I'm not sure what we were doing since she didn't say the name, but we were doing a lot of reps incredibly slow. Whatever we were doing made my muscles feel as though they were on fire. I've never been that slow before for that many reps, I thought my legs were going to give out. She worked biceps that way yesterday too. That was the best bicep workout I've had in a long time.

I didn't realize you taught class - you'll be a great source!

[chinadoll]

Re: Strength Training for Women (and Men too)

Creek, about the hay bales....I am continually humbled by the knowledge that you are only "fit" in things you do on a consistent basis. It makes me realize the importance of stirring up my exercise routine every couple of months.

I was hiking 25-30 miles a week up and down 500 meter hills in Hong Kong and lifting 3X a week. I went to a boxing class and went in feeling like I was pretty fit. Within 5 minutes I was sucking air -could not get enough oxygen-- and looking to see if the hour was up. I am not kidding. Never felt so out of shape in my life.

This summer it is pyramids and walking. When I head back to China I will retreat to the gym for awhile since it is so darn hot and humid. Then I will use elliptical, swimming, and water aerobics for my cardio to shake things up until the weather cools.

I find every ten weeks I need to do a weight training shift too. I usually take a week off of weights when I change workouts. For some reason the full week of rest recharges me and I usually come back stronger.

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

I tried to read this whole thread over again to get caught up, but got to page 8, then skipped to 10.

I used to weight train a lot, and I'd do a specific circle of exercise machines at my gym, along with cable crossover moves and free weights. I kept a journal to see how my strength went up and I remember it changing pretty drastically month-to-month. I'm back on the weight training circuit now, and am going to start the journal like I had last time. I will post those stats in here once I get started. It would be cool if i could find my old journal to see how weak I've got from my 6 month hiatus.

Also, I thought I knew pretty much all the terms for weight lifting moves, but some of the ones you guys mention I have no idea what they are. It would be cool if we had a thread that was JUST a pictorial weight lifting moves thread.

[julirama723]

Re: Strength Training for Women (and Men too)

My favorite site for that is www.shapefit.com because it's free to use, and if you become a member (which is also free) you get a database of even more exercises.

Weight Training Exercise Guides - Muscle Mass Building Workouts!

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

does anyone have a link to a site that says which moves are most effective? Like I know of probably 20 different moves for triceps. It's not necessary to do all 20, in fact that would burn the muscle out, so which ones are preferable?

Should I just start with one-two of them, and then change them every two weeks (i know its good to change up the routine to get optimum results)? Should i just consider a tricep move a tricep move. Or does anyone know if like one tricep move kicks another ones ***?

[Lyssie]

Re: Strength Training for Women (and Men too)

I use 3 of them and switch out every few months. I love skullcrushers as my *absolute* favourite. Currently I'm doing tricep dips, skullcrushers and extensions.

I think that there aren't moves that are more *effective* than others, but they work the muscles differently, like, even doing bicep curls on an incline versus standing works them differently, you know?

[carbless_in_seattle]

Re: Strength Training for Women (and Men too)

I use 3 of them and switch out every few months. I love skullcrushers as my *absolute* favourite. Currently I'm doing tricep dips, skullcrushers and extensions.

I think that there aren't moves that are more *effective* than others, but they work the muscles differently, like, even doing bicep curls on an incline versus standing works them differently, you know?

I do this machine at my gym

http://kbierek.powweb.com/shapefit-pics/triceps-exercises-machine-close-grip-extensions.gif

have you tried it? It's a similar movement to skullcrushers, but I think skullcrushers may be more effective for gaining muscle, I posted an article on machines vs. free weights...i guess free weights are better?

Here's the article: http://www.realage.com/ct/shape-up-s...kouts/tip/6348

No one read it or replied to my post

[chinadoll]

Re: Strength Training for Women (and Men too)

Dips and french presses seem to make me the sorest for triceps.

Julirama's site is a great one.

I also recommend Muscle and Fitness's weight training manual. It is in a ring binder, organizes workouts by main muscle groups and shows you with diagrams exactly which muscles and sections of muscles it works. It also explains the proper execution. Makes it easy to plan a balanced workout. I can't remember the exact title (I left it in China) but if I can find it online I will give you more details. I find a manual right there in the weight room is better than an online version for me because I can refer to it right there.

[Lyssie]

Re: Strength Training for Women (and Men too)

Free weights force you to use more muscles in various ways to stabilize yourself where a machine will help you out so you're not using the muscles to their full potential, but yeah, that's basically the same movement. Since a skullcrusher is done with the freeweights, you also have a bit of a wider range of motion than with that machine.

For journals, I recommend the bodyminder one, it's awesome (separate places for cardio, strength training, food, and even check boxes for water):

MemoryMinder Journals

I still love sparkpeople as a website for demonstrating moves... and of course, Oxygen as a magazine since they come out with new ways to make a workout more entertaining.

[IrishMom82]

Re: Strength Training for Women (and Men too)

Free weights force you to use more muscles in various ways to stabilize yourself where a machine will help you out so you're not using the muscles to their full potential

I totally agree! When I use free weights I can feel every muscle in my body working. My arms, of course, because of holding the weight; in my legs because of keep a stance/squat, etc; in my back trying to hold it up straight not matter how much I want to shrug, and in my core trying to help me list those weights.

A lot of machines I used to use I would sit on, so my legs and core didn't get much of a workout at all.

I love how it really is a full body workout. Why didn't I start doing this sooner?

[studyinscarlet]

Re: Strength Training for Women (and Men too)

I also like sparkpeople.com. Their exercise database is awesome plus they have free exercise videos and a workout generator that works by inputting what equipment you have, what part of your body you want to work, and how much time you have. Its just an all around great site in general. I use it to track my food too because you can set it to calculate net carbs automatically.

[chinadoll]

Re: Strength Training for Women (and Men too)

I agree with Vanessa. Sparkpeople is a free site and has walkthroughs on their weight training that show the movement, not just still photos. I think their food diaries are good too, but I went back to fitday on that because i was used to their system and found it easier to find what I wanted-probably more from habit than anything else.

[chinadoll]

Re: Strength Training for Women (and Men too)

I got thinking about my routine and liked Joy's idea (I think it was Joy) of making my strength training sessions shorter and more efficient. I am also trying to reintroduce lower body work. Today I did a couple sets of ball squats with very low weight to see how they would go. I also did step ups and some butt busters with a resistance band, and some series of planks.

I don't want to give up four-five days of cardio but need weight sessions that are quick and won't wear me out too much for the cardio.

Sooo... I think I will do Chest and Back -Day One, Shoulders, Bicep, Tricep - Day two, and deadlift and the squats, step ups and other leg stuff day three. I can then still do cardio (lighter on the leg days) and work in a little ab work every day.

Anyone have any suggestions on how to improve this or on how you balance your exercises out for the week?

[Lyssie]

Re: Strength Training for Women (and Men too)

That's basically the way I've always done my workouts.