Topic: Strength Training...
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Jaime
VT
Member Since:
08/20/2007 Total Posts: 6
15.0 Months Ago
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Hi. Never posted before so we'll see how this goes. I have been doing strength training for going on 10 years. I started out in a gym and loved it, but moved to the boonies and no longer have access. I do have a bowflex home gym and the bowflex dumbells. The way I've always done strength training is to aim for two exercises per body part per week. So I will do a day of Back and Chest, with two exercises for each, a day of Biceps and Triceps and a day of Legs and Shoulders, with abs thrown in each day. I mix it up so it is never the same workout two weeks in a row. My question is, is it terrible if I end up doing two days right in a row, as long as I am doing different body parts? My work schedule has been off lately and I have been doing more of two days in a row, then three or four days off strength training before the next day. My goal is always to do three days a week of strength training. For cardio, I walk, use a stationary bike, tae bo or my treadclimber, for variety. Any ideas? |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
15.0 Months Ago
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Hey Jamie - Not terrible at all. Based on your variation of muscle groups, you could even do 3 days in a row and be fine. Don't forget about the cardio though!
JC1.5 |
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Re: Re: Strength Training...
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Jaime
VT
Member Since:
08/20/2007 Total Posts: 6
15.0 Months Ago
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Thanks. That works because sometimes three days in a row would work better. I aim to do about two and a half hours a week of cardio...walking, stationary bike and tae bo mostly. Does that sound okay? |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
15.0 Months Ago
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Sounds like good balance to me. Keep up the good work. :o)
JC1.5 |
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Jaime
VT
Member Since:
08/20/2007 Total Posts: 6
14.5 Months Ago
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Alright, I continue with the off work schedule and things aren't going as planned. I have another hypothetical....would it be terrible if I have to do all my strength training in one day. For example, I get one day during the week off..if I do all my body parts, two exercises each in one big workout on my one day off. The way I am making this work in my head is that this is better than doing one day of only one body part and not having time the rest of the week to do the rest. So do you think this could work? Is that enough to see results from the workout? I am able to do cardio still, getting 2 1/2 hours a week of that still. I just want to know if I can do all my strength in one day and still see the benefits. Any ideas? |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
14.5 Months Ago
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Jamie - This might not be what you want to hear...
You are right that it is better than doing 1/2 the body, than not getting to the other 1/2. Also, it is better than doing nothing at all.
However, I want to curb your expectations. I believe you will be able to maintain, and, depending on your fitness level, slightly improve. I don't want to be negative, but you may not see the results as they will be very slight over time.
I have tried this before, and what I find is that I do not get very good focus on the last couple of body parts. Or I get tired (lazy) and start cutting out exercises. for example - instead of doing bench press and flys, I just do one.
Still, you should continue to maintain what you worked for over the last 10 years, and one day a week is better than nothing. There is a saying that if you are not working to maintain what you have, then, you are losing it.
Best of luck to you!! Hope your schedule eases in the not too distant future.
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Patricia
WV
Member Since:
03/28/2007 Total Posts: 205
14.5 Months Ago
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Jaime,
How long does it take you to do two exercises per two body parts a day? I know that time is of an essence, but can't you possibly squeeze in enough time to take care of you?
Maybe I'm not one to talk because I have a job with consistent hours, but I just thought you might be able to take make time to take care of you.
If push comes to shove, I'd just do abs every other day or something because they are muscles & need rest time, too. Just my two cents. |
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Jaime
VT
Member Since:
08/20/2007 Total Posts: 6
14.3 Months Ago
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Patricia,
Hey, I appreciate your two cents! I do try to squeeze in time every day but it seems that something always comes up. I have tried the first thing in the morning thing but I get up at 5:30 and have to leave for work at 6. I wish I could do okay with less sleep but that doesn't seem to work. What I may try is to do it in the evening, especially now that winter is coming. I know that it sounds so easy to "just do it", but it isn't always as easy as it sounds. I work between 40 and 50 hours a week as a nurse and have been working 12 hour shifts lately. I guess if it's important to me then I will find time, plain and simple. |
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Patricia
WV
Member Since:
03/28/2007 Total Posts: 205
14.2 Months Ago
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Jaime,
I've tried & tried to answer you. For some reason it won't go through, I've answered about 5 times.
Basically what I wanted to tell you is: Just do it isn't as easy done as it is said. Get enough rest/sleep. Take care of you & just do the best you can.
Later. |
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Jaime
VT
Member Since:
08/20/2007 Total Posts: 6
13.9 Months Ago
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Patricia
Thanks for the support. What is your workout schedule? It is nice to talk to other people who do strength training and work out. Where I work, I am surrounded by a lot of people who don't exercise and look at you like you're crazy for taking the stairs instead of the elevator! |
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Patricia
WV
Member Since:
03/28/2007 Total Posts: 205
13.8 Months Ago
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Jaime,
Sorry it takes me so long to answer.
I strength train 3 days a week. Monday = Seated Row(60 lbs), Curls(15), Overhead Tricep(20), Chest Press(50), Leg Extensions - Front(70) & reverse extensions(40). Tuesday = Lateral Pulldown(60), Shoulder Press(40), Preacher Curls(10), Tricep Kickbacks(15), Squats(20). Thursday = Frontal Raises(15), Step up w/weight(15), Bend Over Row(20), Tricep Rope Pulldown(40). I do 3 sets of 8-10 reps & try to work up to 3 sets of 15 reps. I do abs every day & some sort of cardio(30 minutes). Wednesday I do aerobics & pilates, that's all. Friday is cardio & abs.
Nobody in my family works out & they all think I'm adopted or something. Only one person at work was working out & she actually got me started at this gym & now she's not going. I like it. I miss sometimes, but generally I'm there 5 x a week.
Hope this helps.
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Re: Re: Strength Training...
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Steph
Member Since:
05/29/2007 Total Posts: 138
13.8 Months Ago
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Wow Patricia, that's some routine!!
I change my routine every 4-5 weeks. I use 20 minute slots. If I'm doing all over body exercises, I do it every other day. If I'm doing alternate upper body and lower body slots, I do it every day. If I'm doing alternate push/pull slots, I do that every day. I also run 4/5 times a week. I figured that I could find 20 mins most days and I've definitely seen that it's working. Hope that helps Jaime |
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Patricia
WV
Member Since:
03/28/2007 Total Posts: 205
13.8 Months Ago
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Hey Steph,
I try to change my routine about every 5-6 weeks. Rather, they change it for me at the gym when I tell them. I just started doing the full-body routine a couple of weeks ago.
I don't know if doing the full-body is better or not. I was doing one or two body parts a day, like legs one day & arms the next, but they changed it. Which do you think is better? |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
13.8 Months Ago
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Patricia - Very impressive.
I love the little end to your Wednesday workout "That's all".
To me that's a lot - Great job!
JC1.5 |
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Patricia
WV
Member Since:
03/28/2007 Total Posts: 205
13.8 Months Ago
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Thanks Jim. I've read some of your posts, walkedran/biked over halfway the U.S. already!!!
I'd like to be a runner, but I don't know how you get started. I do run on the treadmill some, but not much/very long, 15 minutes is a long time for me to run. You guys run for hours on end. That's very impressive to me!!!
Have a good evening. |
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Jaime
VT
Member Since:
08/20/2007 Total Posts: 6
13.7 Months Ago
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Glad I got everyone talking! Boy, I thought I was doing good until I read what you guys do. I guess we need to do what makes us happy...I would love to go to a gym, I actually used to go to one and I LOVED it, but then I moved and there aren't any gyms around here. I bought a Bowflex a few years ago, the bowflex treadclimber and the bowflex dumbbells, which I really like. It isn't the same as going to the gym, though. I miss the camaraderie, I miss seeing other people and feeling that competition. It's hard when you're doing it at home by yourself. Maybe doing these discussion boards is good, because hearing what other people are doing kinda gets me motivated to do better for myself. Especially because absolutely no one in my life works out like I do, meaning cardio, strength training and stretching. To everyone I know, I am crazy...I think they're crazy for not working out. Anyways, thanks for the motivation! |
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Re: Re: Strength Training...
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Matt
MI
Member Since:
09/05/2007 Total Posts: 56
13.7 Months Ago
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Couch to 5k is the way to learn to run.
http://www.coolrunning.com/engine/2/2_3/181.shtml
http://www.c25k.com/
Podcast that goes with it that tells you when to stop and start running , breaks and running intervals.
http://www.podcasts.ullreys.net/
First run is only 60 secs run, 90 walk and so on for 30mins for 9week program. By the 9th and final week you are running 3.1 in 30 mins. Now I am working on bettering my time and running it in 27.00 mins.
I ran in high school so maybe it was a bit easier to get into it but I know that first run of 60 secs I thought I was going to fall over... :-)
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Re: Re: Re: Strength Training...
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Steph
Member Since:
05/29/2007 Total Posts: 138
13.7 Months Ago
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I'm with you on that Matt - first time I ran, it lasted about 20 seconds and took me 30 mins to recover!!!! LOL I used to run from lamppost to lamppost and then walk for two lampposts (sometimes it took more!) and then gradually increased how many lampposts I was running!! I still use lampposts to do speed sessions as it's the easiest way for me. |
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Patricia
WV
Member Since:
03/28/2007 Total Posts: 205
13.6 Months Ago
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I'll check out those web sites.
Thanks. |
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Ben
AZ
Member Since:
04/30/2007 Total Posts: 3
11.9 Months Ago
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do multi joint and compound movements instead of body part splits you'll work harder and get quicker results.
Forget about mirror muscle |
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Jim
CA
Member Since:
08/27/2005 Total Posts: 637
11.9 Months Ago
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Funny Steph - I use telephone poles. We still have those around here.
JC1.5 |
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Re: Re: Strength Training...
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Steph
Member Since:
05/29/2007 Total Posts: 138
11.9 Months Ago
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Hey Jim - the simple stuff is often the best way of doing something!!!
Had a bit of a break from the strength training over Christmas and it's harder now I've gone back to it!! Just got back into a regular routine and feeling the improvement already!! Don't you just feel sorry for those poor, unfit folk that don't exercise!!! :) |
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Ben
AZ
Member Since:
04/30/2007 Total Posts: 3
11.8 Months Ago
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go to crossfit.com most of there workouts can be done at home or if you have disposable income go to undergroundstrengthcoach.com |
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