Weight training question....

Discussion in 'The Fan Lounge' started by DavidL, Oct 17, 2013.

  1. DavidL

    DavidL Pro-Bowler
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    Okay, so I am going to try this...


    Squats 3x10
    Bench press 3x8
    Bent over barbell row 3x8
    Overhead press 3x8
    Stiff leg deadlift 3x8
    Barbell curl 3x8

    We have a weight machine and dumbells but no barbell, so I will have to substitute leg extensions/hamstring curls on our weight machine for the deadlift.

    Here is what I don't understand about 3x8. If I start with weight I can barely lift 8 times, but can only do 7 in second set and 6 in third set, am I using too much weight or am I not taking enough time between sets?
     
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  2. [S]alvatore

    [S]alvatore Rookie

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    ßearz ßuckz:
    Dumbells are fine, but I think you'll find that you'll outgrow them fairly quickly. You don't have a squat rack, or even barbells that are at a fixed weight?

    With the 3x8, if you get at least 5-6 reps on your 2nd/3rd set, it's fine. If you're only getting that many on your first set, you started too heavy. When you get all 3x8, increase the weight.

    Your progression might looks like this:

    8, 6, 5
    8, 7, 5
    8, 8, 6
    8, 8, 8 *Increase next session


    Let's say if you get the same reps for 2 sessions in a row:

    8, 6, 5
    8, 6, 5


    Add an extra set, and push out as many reps as you can, so you've improved on last session.

    You need to try and progress each session. This can be done by either:
    -More weight
    -More reps
    -More sets
    -Less rest time
     
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  3. DavidL

    DavidL Pro-Bowler
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    Our weight machine has over 200 pounds on the stack and adjusts in 5 lb. increments. If I can ever squat that 12 times, I'll declare victory.

    What is your recommended maximum/minimum rest time between sets?
     
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  4. [S]alvatore

    [S]alvatore Rookie

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    ßearz ßuckz:
    While the weights are still light, you can probably get away with a minute, just long enough to catch your breath. Once it starts getting heavy though, you'll probably need 2-3 minutes between sets. Basically enough time to catch your breath, let the lactic acid dissipate and allow your nervous system to recover.

    I've included links below to demonstrate the form of each exercise:

    Dumbell Front Squat: http://exrx.net/WeightExercises/Quadriceps/DBFrontSquat.html
    DB Bench press: http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html
    DB Row: http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
    OR

    http://exrx.net/WeightExercises/BackGeneral/DBLyingRow.html
    DB Press: http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
    DB Stiff leg deadlift: http://exrx.net/WeightExercises/Hamstrings/DBStrBackStrLegDeadlift.html
    DB curl: http://exrx.net/WeightExercises/Biceps/DBCurl.html

    You can throw in some abs and calves at the end if you want.
    Calf raise: http://exrx.net/WeightExercises/Gastrocnemius/DBStandingCalfRaise.html
     
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  5. DavidL

    DavidL Pro-Bowler
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    Okay, thanks! I am ready. I'll check back with you when I run into more questions.
     
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