Free weights FTW! [Archive] - Enhance Genetics

buffalo

10-12-2009, 11:20 PM

I quit the machines. :cool:

I had one of the trainers write me a new program that was just free weights. She walked me through the new program last Wednesday (and I was sore all weekend!) but today was the first time I went through it on my own with full sets...

It took me 2 hours, and I only got a little more than halfway through it. :rolleyes:

I like the program (so far) but she set it up so I was doing a full body workout every time I went to the gym! :eek: But I think there is enough there that I can break it out into 2 days (or maybe even 3) and still have a good workout each day.

millenium girl

10-13-2009, 04:03 AM

Using free weights is much better since the machines help you stabilize the weight. When using dumbells/barbells, much more smaller muscles are involved which means that a workout is more effective.

Wabbitt

10-13-2009, 07:48 AM

I must insist that you post some pics so that I may evaluate your form. Injury is no joke and I want to keep you safe. Please disrobe and have photos taken while you work out and post them here immediately. Don't concern yourself with posting nude photos...we are all professionals here!:tank

Big B

10-13-2009, 08:13 AM

lol...

GRIM

10-13-2009, 09:56 AM

lol wabbs.

Yes free weights IMHO definitely are they way to go in most cases.

Big B

10-13-2009, 12:51 PM

^I use mostly free weights n may at times use machines for burnouts...

buffalo

10-13-2009, 03:52 PM

omg Wabbs... :eek: You want me to get nekkid at the gym???

Wabbitt

10-13-2009, 04:33 PM

omg Wabbs... :eek: You want me to get nekkid at the gym???

Only out of the utmost concern for your safety and well-being:p ;)

GRIM

10-13-2009, 05:08 PM

Only out of the utmost concern for your safety and well-being:p ;)
I believe u ;)

Buck Wild

10-14-2009, 07:46 AM

omg Wabbs... :eek: You want me to get nekkid at the gym???

Well you could do it at home and say your at the gym. Just so long as we get the pretty pics.

GRIM

10-15-2009, 08:05 AM

Buck, always the ladies man ;)

buffalo

10-15-2009, 03:03 PM

You guys are not helpful at all... :rolleyes: I gotta run out now, but later today I am going to post my new program and I would love it if you guys would give me some serious feedback on it... :p

Okay - here we go.... (3 sets of 8 unless otherwise noted)

Day 1
Upper Body:
Pullover
One Arm Row
Incline Fly
Dumbbell Bench Press
Hammer Curl
Concentration Curl
Kickback
Tricep Pulldown
Back Extensions
Front Raise
Side Raise
Pressup

Abs:
Jackknife
Diagonal Pull
Side Bend
Back Plank - 60 seconds
Side Plank - 60 seconds each side

Day 2
Lower Body:
Front Lunges
Sumo Squat
Reverse Lunge
Leg Curl
Hydrant
Pizza Lift
Calf Raise

Abs:
Side Bend
Back Plank - 60 seconds
Side Plank - 60 seconds each side
Hip Flexion
Knee Drop Crunch (3 sets of 15)
Jackknife Crunch (3 sets of 15)

buffalo

10-21-2009, 08:32 AM

bump...

Wabbitt

10-21-2009, 08:48 AM

36 sets for upper body...in one workout?:eek:

Big B

10-21-2009, 09:17 AM

36 sets for upper body...in one workout?:eek:

that's def too much especially doing 3 sets of each exercise...now if did one set of each then it might be just right

36 sets for upper body...in one workout?:eek:

actually day 1 which is upper n abs and if she does 3 sets each then that's 51 sets...

buffalo

10-21-2009, 01:19 PM

36 sets for upper body...in one workout?:eek:

And she had it set up to do the upper body and the lower body all in one day... :eek:

that's def too much especially doing 3 sets of each exercise...now if did one set of each then it might be just right

actually day 1 which is upper n abs and if she does 3 sets each then that's 51 sets...

:( I'm clueless, and apparently so is she.... :confused: So will one of you move here and be my trainer?

millenium girl

10-22-2009, 05:59 AM

It's far too much, buff, you're gonna be overtrained in no time. How many times a week do you hit the gym? Twice a week? I would try and do a 3-day split if you can.

Wabbitt

10-22-2009, 12:49 PM

So will one of you move here and be my trainer?

It's way too cold there...come on down to FLA!:D

buffalo

10-25-2009, 03:12 PM

:( :( :( :( :( :( :(

So what if I just split it up different? Maybe like this:

Day 1
Upper Body:
Pullover
One Arm Row
Incline Fly
Dumbbell Bench Press
Hammer Curl
Concentration Curl

Lower Body:
Front Lunges
Sumo Squat
Calf Raise

Abs:
Jackknife
Diagonal Pull
Side Bend
Back Plank - 60 seconds
Side Plank - 60 seconds each side

Day 2
Upper Body:
Kickback
Tricep Pulldown
Back Extensions
Front Raise
Side Raise
Pressup

Lower Body:
Reverse Lunge
Leg Curl
Hydrant
Pizza Lift

Abs:
Side Bend
Back Plank - 60 seconds
Side Plank - 60 seconds each side
Hip Flexion
Knee Drop Crunch (3 sets of 15)
Jackknife Crunch (3 sets of 15)

Does that work better or do I need to scrap it and find a whole new program?

Big B

10-25-2009, 07:58 PM

if you're doing 3 sets 4 each exercise that's still too much...2 days a week all you can do?

buffalo

10-26-2009, 12:33 PM

No, I can do more. I'm just in the habit of 2 days a week, because that used to be all I could do...

millenium girl

10-27-2009, 12:46 AM

No, I can do more. I'm just in the habit of 2 days a week, because that used to be all I could do...

I still think that it would be better for you to do a 3-day split. I used to do a 5-day split in the past which was too much, then I switched to a 4-day split but b/c of my work, a 3-day split is easier to stick to. Do you trust your coach completely? You could always ask for a second opinion (I have a "virtual" coach, bigpetefox, who gives me great advice about training).

buffalo

10-27-2009, 04:08 PM

Do you trust your coach completely?

No, I don't trust my coach at all. She's not really even a "coach", she's just the lady that works at the gym. And she is the one that wrote that program originally to be done all in one day....

Big B

10-27-2009, 07:04 PM

that figures...

BIG-K

10-28-2009, 10:38 AM

Check out MG's log and do what she does...:)

Wabbitt

10-28-2009, 07:55 PM

There is some good info here that will guide you through designing a workout. Maybe it will help Bodybuilding.com - How Can You Design A Workout According To Your Body Type? - Workout Of The Week (http://www.bodybuilding.com/fun/wotw70.htm)

millenium girl

10-29-2009, 03:24 PM

No, I don't trust my coach at all. She's not really even a "coach", she's just the lady that works at the gym. And she is the one that wrote that program originally to be done all in one day....
She is just like that guy at my gym who calls himself a personal trainer but looks like crap and lifts like a 14 years old newbie (last time, he was telling everyone that lifting heavy doesn't build muscle ...). Isn't there anybody else there who could help you with your routine, buff?

buffalo

10-29-2009, 07:42 PM

I know tons of people online that could help me out. But real world, not really. Not anyone that lives nearby anyway.

There is some good info here that will guide you through designing a workout. Maybe it will help Bodybuilding.com - How Can You Design A Workout According To Your Body Type? - Workout Of The Week (http://www.bodybuilding.com/fun/wotw70.htm)

Thanks, I took a quick look at that, but I'll have to look at it again when the house is quieter. :rolleyes:

Gator

10-29-2009, 11:55 PM

mmmm free weights sound yummy I have been doing push ups ,chin ups and sit ups for 16 weeks. Just take it slow and work out no more than two muscle groups a session and keep your work outs too about 4 moves a muscle 3 to 4 sets a move then go from there. Over training on free weights WILL CAUSE INJURY.

buffalo

11-02-2009, 02:03 PM

I am so frustrated that I didn't even go to the gym today... Yesterday I talked to a guy I know who is a weight lifter and has worked as a trainer.... He said that no way should I even be doing 3 sets of 8. (He suggested doing reps of 12, 10, 8) He says that if I do 3 sets of 8 I will put on too much bulk. Okay, maybe in theory, but I have been weightlifting on and off since high school, and been pretty consistent for the last 2 years (taking summers off, but lifting the rest of the year) and I have ALWAYS done 3 sets of 8, and I haven't over-bulked yet!

What's wrong with doing 3 sets of 8? And what's wrong with putting on a little bit of bulk?

Big B

11-02-2009, 04:52 PM

a lot of that is genetics as well as dieting Buff...apparently that guy needs to get his facts straight before pretending "he knows everything"....not saying he is wrong but he isn't being specific...also, what are your goals? If you can get in 3 times a week you can easily split up that workout of yours in to 3s...you should mix reps up tho, like anything else

Wabbitt

11-02-2009, 08:08 PM

Bump to Big B...

Some of these trainers really piss me off. How many women has he trained? Does he know how HARD it is for a woman to put on bulk??

Bunny and I are doing pyramids now on most of our core stuff. We do 10,8,6, and 4 reps with progressive loads for the large muscles and 12,10,8 and 6 for the small groups. She keeps saying the same thing...she doesn't want to bulk up, but honestly, unless you are a genetic freak, it ain't happening without gear! It's hard enough for a male...ask most any guy here!
She has gotten tremendously stronger on her core exercises since we started! You might add some muscle buffalo, but you know that extra muscle will fuel the fire and help burn the fat. Do what feels right to you...nobody knows your body better than you do!

Buck Wild

11-03-2009, 07:13 AM

Bump Big-B and wabbs listen to your body .

buffalo

11-04-2009, 10:28 PM

also, what are your goals?

That question kinda threw me for a loop and that's why I haven't answered it yet. I guess I am not really sure what my "goals" are.

I wanna lift weights and I wanna look good doing it. Is that a goal? :D

Here's my story, and maybe it will explain a few things... I've been mostly athletic all my life. But 3 almost back-to-back-to-back pregnancies, and keeping the "baby fat" on for about 3 years after the last pregnancy pretty much ruined my body. :( So 2 years ago, I hit one of those "milestone" birthdays (I won't say which one :p) and kinda freaked out. I decided if I had to get "old" at least I didn't have to be old AND FAT. So I got serious about getting back in shape and losing weight. I lost 40-45 pounds. After I lost the weight, I wanted to start building some nice muscles. I did that, and gained weight doing it, but it was (mostly) muscle weight.

And I am freakishly competitive. I want to lift heavy and I want to push myself, because that's my style. I don't want to be the girly-girl at the gym that is doing bicep curls with the 3 lb dumbbells.

I don't want to just lose weight and tone up, and that seems to be what most people think that girls are supposed to do at the gym.

I know that I will never compete... I'll never even wear a bikini again. I just want to look good with my clothes on. And I want to be stronger than I look. I do have some fat that I need to burn, and I need more definition. But I want to build more muscle so that I can eat more. :D

BIG-K

11-05-2009, 03:40 PM

First off you need to say I will wear a bikini again and all the guy's will get wood looking at me. Anything is possible when it comes to the human body. If you want strength and power then my little friend you have to train for power. Here is what I used to do for example on heavy bench day.

Bar x 20
135 x10
225 x 10
275 x 5
315 x 5
405 x 1

Then I would do hammer curls and tricep push downs with the rope. then I would go home.

Google west side barbell and read and learn. He is the best IMO.

buffalo

11-06-2009, 03:09 PM

If you can get in 3 times a week you can easily split up that workout of yours in to 3s...you should mix reps up tho, like anything else

Yeah, I can def do 3 days a week. So how would I break that up into 3 days? And what do you mean by "mixing up the reps"? Do you mean the "10,8,6, and 4 reps for the large muscles and 12,10,8 and 6 for the small groups" like Wabbs said? And (really dumb question :o) which ones count as large muscles and which ones count as small?

and all the guy's will get wood looking at me.

lol :o Well, no matter what I still have my hair and all the guys LOVE my hair. :p But there is only one guy that I am really concerned with impressing. ;)

buffalo

11-11-2009, 10:38 AM

I'm fed up with this program. I guess I am just going back to the machines. :(

BIG-K

11-11-2009, 02:54 PM

Dont give up!

Wabbitt

11-11-2009, 05:05 PM

Bump to Big K...don't give up yet!

Big B

11-11-2009, 05:38 PM

I'm fed up with this program. I guess I am just going back to the machines. :(

are there not any trainers at your gym to offer your advice?

buffalo

11-12-2009, 02:09 AM

Dont give up!

But I don't know what else to do. :o

are there not any trainers at your gym to offer your advice?

Just the one that wrote that original program to be done all in one day and several days a week! :rolleyes: But no, the gym doesn't really have "trainers", they just have "people that work at the gym". There was one guy there that I really liked (actually had a degree in exercise science, and actually lifted weights himself), but he wasn't very good at showing up to work on time, so he's gone now. :(

I would love a real trainer.:cool:

Big B

11-12-2009, 08:27 AM

sounds like you need a new gym...

buffalo

11-12-2009, 12:03 PM

sounds like you need a new gym...

There's not much choice around here. There is one other gym and it's not really better. And it doesn't open until noon and it works out much better for me to go in the morning.

I'll find a better program somewhere. This one has taken all the enjoyment out of working out. :(

Big B

11-12-2009, 09:49 PM

why don't you get a book or read different articles off net? It's good to learn these things and plus you're exercising your mind :D

Gator

11-12-2009, 10:15 PM

Why are you fed up? Just tweak the program or ask one of us and we can set you up with a great free weight program that can cater to your time and goals.

buffalo

11-13-2009, 02:48 AM

or ask one of us and we can set you up with a great free weight program that can cater to your time and goals.

I thought that's what I was doing in this thread. ;)

But I think I found something that will be better. :D

Day1
back Squat
clean and press
split squat
step up superset with lunges
calf raises
Rotary Torso
Ab machine

Day2
bench
dips superset with barbell curl
skull crushers superset with incline curls
front raises superset with lateral raises
Jackknife
Diagonal Pull

Day3
deadlift
bent over row
hip thrust
glute ham raise
hyper extension superset with lat pull downs
Knee Drop Crunch
Jackknife Crunch

Do 4 sets of 4 one week; 5,3,1 the next week; and 3X8 the next week and then repeat rep ranges.

So what do you guys think of that program?? Better? :cool:

Big B

11-13-2009, 11:42 AM

that's much better...just mix up the exercises 2 avoid doing same thing over...you could just do legs in middle of 3 day split like Chest/back on Mondays, Legs on Wednesdays, and Shoulders/arms Fridays...maybe do that in mornings and do cardio n abs in afternoons or on off days...just an idea