|
2003/07/21, 01:53 PM
Well this is something that I think a lot more should do. I see some people in a workout doing all kinds of things. But what really works and why? For a start you need to decide what you are trying to do. If it is mass, strength, weightloss (I hate the word toning). Whatever you want, just going in with out a plan is doomed for failure. It is so important to really map out a plan even if it is just week to week. I would suggest to map out a 15 week or longer plan, after all results are not seen overnight. The next thing you must decide is you inensity levels. I see so many just going thru the motions. For example I see a overweight man there using the stairmaster for at least 40 mins a day. Now mind you he has ben a member for at least a year, and then he hits the weights. Each set is the same weight, doen very fast and he is done in about 20 mins. He has not changed a bit. So I feel that next to a plan going in with what I call being "singulary focused". This means that during each set all your are focused on is that rep you rep you are doing right then. I can not tell you how many times I have not made a goal in weight or reps cause I was thinking about the next set, how weight I was lifting right then etc. You need to keep that focus for each rep. Next in a workout is exercise selection and weights used. Why do all beginners (myself included) go for the fancy cables/isolation exercises? I can tell you that if you want to gain real muscle/size strength, or just loose bodyfat, to stay with the core exercises in each workout. I will use back as an example. Every time I see a request for a back workout and I ask what they are doing now I get a ton of things like seated rows lat pull downs, DB rows etc. While each of those is a good exercise when used right, where are the bent rows, chins, deadlifts? The reason these are so important is that for overall back strength and size( something needed for almost everyother exercise) these are the best. I can say with total confindence that my biceps are as large as they are cause i did bent rows and deadlifts from the start. So Stay with the core compound exercise and keep taht focus and you will get what you want!...
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
|
|
2003/07/21, 03:05 PM
Another motivating post, mutt! I will say that I am guilty of some of that, but mostly I shy away from the fancy machines and stick to dumbells and am using the barbell on a few now. As for those 3 back exercises, my upper body is still not strong enough to do chins (we don't have the fancy machine) and I can't get the form right for deadlifts, although I am practicing with just a broom at home.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
|
2003/07/23, 08:48 AM
Ok so i talked a little about the actual workout, now I want to touch on how to get ready for it. So what do you do, to get ready for the workout. Are you one tht jut changes into the gym clothes and just go lifts? Or are you one tht actual plans it out? I mentioned above and in other posts how important it is to have a goal in mind. This is even more needed during the actual workout. Let me explain. When I have a workout planned (tonight is shoulders and legs), I do not just plan to do X amount of weight for X amount of reps. I also envision it in my head, pretty much all day long how each rep and set is going to go. You would be surprised how effective this is in gaining a extra rep or some additional poundage. I think that if you tried that for just one workout you will be hooked. After getting the workout planned all you have left to do is to do it. Make sure to keep in mind what you did last time, a journal either a written one or online one is helpful to keep track of not only where you are but also where you want to be. It also helps to write it down it is almost like a contract and you are then more likely to accomplish what you want. Well good luck!
--------------
Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
|
|
2003/07/23, 02:07 PM
I do plan my workout as far as writing it out and checking back to the last time and figure out what weight I will start with. But I admit I don't think much more about it until I get to the gym and start.
--------------
~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
|
