| Diet Forums : Fitness | Report Violation · Tag It! |
| Lifting Advice |  kate777 |
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| #1 |  90ydrun |
May 09 2008 07:20 |
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No longer than an hour per session, IMHO, as long as you're pushing yourself reasonably (10-12 repetitions/set range). I'd go with 2-3 exercises per small muscle groups (biceps, triceps, shoulders), and 3-5 for big muscle groups (chest, back, legs --includes glutes, hams, quadriceps, calves). You might want to tweak your diet a bit too, since I assume you're used to mainly resistance training (probably increase your protein intake). But that's something you might want to look into with a nutritionist just to be on the safe side. Hope that helps. |
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| #2 | adigerlando |
May 09 2008 11:47 |
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You need to work the mucles to fatigue. As you are an endurance athlete, 3 sets with at least 12 reps each. 14 to 16 would be even better. The weight you're lifting will be lighter (than a power lifter, that is), but you should still be straining at the end of each set. At the end of the 3rd set, you should have to push yourself physically AND mentally to complete it. Your weight selection will change from muscle to muscle, but with endurance weight training, generally, your lower body is about 1.3 to 1.5 times what you use for your upper body. If you're doing a full body, 3 sets per group workout, you should be able to power it out in an hour. If you're the only one at the gym and you're quick about it, less than that - especially if you Superset instead of taking breaks and walking in circles (i.e. 1 set of tricep extensions followed immediately by 1 set of bicep curls and then immediately back to tris). With weights, it's not how long it takes, it's how much you get done :) Good luck with your running! Got any good suggestions for a girl with some serious IT band issues??? Other than "Don't run", that is... |
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| #3 |  melkor |
May 09 2008 14:43 |
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About 1 hour is good - when it comes to lifting, more isn't better the way it is with endurance training. Anything more than 12 reps and you're starting to get into strength endurance training, not strength training. There's room for that in most training schemes, but only if you balance it with some real heavy lifting in the 1-5 rep range. Which is why the compromise range of 8-12 seems to serve most people best to start with; it's balanced between strength and endurance. One of the better ways to do it for a beginner is to start with a weight you can lift at most 8 times, and use that until you can lift it 12 times. Once you hit 13 reps, you increase the weight until you can only do 8 reps again, and then work your way back up. If you were going for pure strength, you'd be lifting in the 1-5 rep range; high intensity, but low volume. As you're going for muscle building, you'd want to use 5 or more but less than 13 reps most times. 'Course, if you're going for muscle building you also need a calorie surplus; you body does not go into positive nitrogen balance without one. And 1.8g protein per kg of bodyweigth. For IT band issues - if it's overly tight and painful, get a foam roller and spend some time rolling your IT band. It'll hurt like anything, but it will eventually loosen up and be pain-free while running. If it's not tightness, go see a physical theraphist for an assesment - you may need to do more hip mobility training, or you may need more knee or ankle stability and the training for those are very different; so you need to know what your problem is caused by before you can work on it ;) |
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| #4 | scubatoy |
May 09 2008 14:48 |
Original Post by melkor: Melkor, Not sure if this is a dumb question but when you say after 8 times, is that for the first set or after a series of sets? |
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| #5 | melkor |
May 09 2008 16:00 |
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Oh, sorry - 3 sets of 8-12 repetitions. It's the classic set/rep scheme for a reason ;) 'Course, you can go the EDT route or the Chad Waterbury route and say that you're looking for 24 reps, however many sets it takes you to get there, and then you're trying to do more reps in the same timeframe next time. Personally, I think that sort of thing is something you'd want to work your way up to - start with the basics and see how your body responds to that. When you've got some idea of how well the basic set/rep scheme works for you, then you've got a basis of comparison to tell if a particular style of training is working better or worse for you ;) |
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| #6 | kate777 |
May 10 2008 05:17 |
| Thank you all so much for your advice :) It really helps | ||
| #7 | adigerlando |
May 10 2008 14:12 |
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Thanks for the IT advice! I've been through PT for it, strength train like crazy and it's only getting worse. I'm up to a full day of recovery time for it after a race and when you lunge and squat for a living, dragging a leg behind you is very much not cool. I'll give the roller a try! Good luck kate777 with your training! |
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