About strength training

Okay, I got a bench and some dumbells. Bought all new. Bench
doesn't take weight plates but I really like it. I guess I will get
the jump rope ..to warm up..

If I come across a recumbent bike I like, or an ellpitical I might buy
it but the kind of stuff I like are too expensive and so ..I'll
probably setrle for stationary bike. It'll be a while anyway.

My plan at the moment is to try establishing a routine to do strength
training (and toning) at home and use my membership at the gym for
cardio using the machines I love. I wan tto slowly reduce going to the
gym execpt when I feel like it and eventually stop my membership.

I want to make sure that I strengthen *all* minor muscle groups
(stabilisers?) as well. And neck muscle too.

So for strengh training, I should not go to higher weigth but do more
rep, right? Any tip on establishing a routine at home? I want to do
upper body one day and lower body the next day. How many days in week
should I do this? I don't mind 6 days a week at this stage ..to get a
routine established.

On Sun, 11 Mar 2007, mm wrote:

> Okay, I got a bench and some dumbells. Bought all new. Bench
> doesn't take weight plates but I really like it. I guess I will get
> the jump rope ..to warm up..
>
> If I come across a recumbent bike I like, or an ellpitical I might buy
> it but the kind of stuff I like are too expensive and so ..I'll
> probably setrle for stationary bike. It'll be a while anyway.
>
> My plan at the moment is to try establishing a routine to do strength
> training (and toning) at home and use my membership at the gym for
> cardio using the machines I love. I wan tto slowly reduce going to the
> gym execpt when I feel like it and eventually stop my membership.
>
> I want to make sure that I strengthen *all* minor muscle groups
> (stabilisers?) as well. And neck muscle too.
>
> So for strengh training, I should not go to higher weigth but do more
> rep, right? Any tip on establishing a routine at home? I want to do
> upper body one day and lower body the next day. How many days in week
> should I do this? I don't mind 6 days a week at this stage ..to get a
> routine established.

Strength training = lower reps + more weight. Hypertrophic training =
higher reps + less weight. I would decide what kind of split (if any) you
want to do and figure out how much rest you need by feeling yourself out.

--Sir Jackery

On Sun, 11 Mar 2007, mm wrote:

> Okay, I got a bench and some dumbells. Bought all new. Bench doesn't
> take weight plates but I really like it. I guess I will get the jump
> rope ..to warm up..

Ha!

> If I come across a recumbent bike I like, or an ellpitical I might buy
> it but the kind of stuff I like are too expensive and so ..I'll
> probably setrle for stationary bike.

No, a real bike and a static trainer! Then, when you overcome your fear of
rapists, you can take it out on the roads, too.

Hey! Maybe you should buy a gun.

> I want to make sure that I strengthen *all* minor muscle groups
> (stabilisers?) as well.

Compound exercises with free weights will do this. In fact, they are the
only way to do this.

> And neck muscle too.

Hmm. Trickier. I have seen helmets fitted with spikes that you can fit
plates to for this, but that's kind of mental. Andrzej will probably have
some bright idea here.

> So for strengh training, I should not go to higher weigth but do more
> rep, right?

No. That has no bearing on your objectives. You should certainly start
with high-volume work, to get your body used to the lifts, but you should
be focusing on intermediate volume, 2-3 sets of 8-12 reps.

> Any tip on establishing a routine at home? I want to do upper body one
> day and lower body the next day. How many days in week should I do this?
> I don't mind 6 days a week at this stage ..to get a routine established.

For a beginner, i think that's a good way to go. When you're an olympian
superman like some of the old guys here, lower frequency is more
appropriate, but not yet.

tom

--
pikachu in front if a tv shouting at the monkey jumping around the
screen-within-a-screen

On Mar 11, 2:59 pm, Tom Anderson <t...@urchin.earth.li> wrote:
> On Sun, 11 Mar 2007, mm wrote:
> > Okay, I got a bench and some dumbells. Bought all new. Bench doesn't
> > take weight plates but I really like it. I guess I will get the jump
> > rope ..to warm up..
>
> Ha!
?? I am only doing it because I can't buy anything yet.

>
> > If I come across a recumbent bike I like, or an ellpitical I might buy
> > it but the kind of stuff I like are too expensive and so ..I'll
> > probably setrle for stationary bike.
>
> No, a real bike

> and a static trainer!

>Then, when you overcome your fear of
> rapists, you can take it out on the roads, too.

I am not going to ride a bike in my beighborhood. I am not going far
just to
warm up muscle for weight work

>
> Hey! Maybe you should buy a gun.
I thought about it ..long time ago when I was moving away from school
but the invader, if there ever is one, would probably get a hold of it
and aim at me. My area is nice but I don't want to be seen. I don't
want people know that there is a female living alone in a big house.
And when I move to bay Area, I'll be ina an partment.

>
> > I want to make sure that I strengthen *all* minor muscle groups
> > (stabilisers?) as well.
>
> Compound exercises with free weights will do this. In fact, they are the
> only way to do this.

Which ones are considered compund exercoses? I really don't know all
the terms of types of exrcises.
>
> > And neck muscle too.
>
> Hmm. Trickier. I have seen helmets fitted with spikes that you can fit
> plates to for this, but that's kind of mental. Andrzej will probably have
> some bright idea here.
>
> > So for strengh training, I should not go to higher weigth but do more
> > rep, right?
>
> No. That has no bearing on your objectives. You should certainly start
> with high-volume work, to get your body used to the lifts, but you should
> be focusing on intermediate volume, 2-3 sets of 8-12 reps.

After starting with 1 set initially in late Janurary, I have been
doing 2 sets and lately, sometimes, 3 sets of 8 reps.

>
> > Any tip on establishing a routine at home? I want to do upper body one
> > day and lower body the next day. How many days in week should I do this?
> > I don't mind 6 days a week at this stage ..to get a routine established.
>
> For a beginner, i think that's a good way to go. When you're an olympian
> superman like some of the old guys here, lower frequency is more
> appropriate, but not yet.

Approval of my plan appreciated.

>
> tom
>
> --
> pikachu in front if a tv shouting at the monkey jumping around the
> screen-within-a-screen

On Mar 11, 1:21 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
> On Sun, 11 Mar 2007, mm wrote:
> > Okay, I got a bench and some dumbells. Bought all new. Bench
> > doesn't take weight plates but I really like it. I guess I will get
> > the jump rope ..to warm up..
>
> > If I come across a recumbent bike I like, or an ellpitical I might buy
> > it but the kind of stuff I like are too expensive and so ..I'll
> > probably setrle for stationary bike. It'll be a while anyway.
>
> > My plan at the moment is to try establishing a routine to do strength
> > training (and toning) at home and use my membership at the gym for
> > cardio using the machines I love. I wan tto slowly reduce going to the
> > gym execpt when I feel like it and eventually stop my membership.
>
> > I want to make sure that I strengthen *all* minor muscle groups
> > (stabilisers?) as well. And neck muscle too.
>
> > So for strengh training, I should not go to higher weigth but do more
> > rep, right? Any tip on establishing a routine at home? I want to do
> > upper body one day and lower body the next day. How many days in week
> > should I do this? I don't mind 6 days a week at this stage ..to get a
> > routine established.
>
> Strength training = lower reps + more weight. Hypertrophic training =
> higher reps + less weight. I would decide what kind of split (if any) you
> want to do and figure out how much rest you need by feeling yourself out.

Initially, I started out with one set of 8 for upper body one day and
then for lower body the next time I go to the gym which is 2 days
later. My memberhsip is 4 days a week. Then I have been doing over all
everytime I got there, i.e 4 day a week.

Now that I plan to do every day, wouldn't splitting between upper body
versus lower body be wise? I am thinking to include lower back in the
lower body group.


>>
> --Sir Jackery- Hide quoted text -
>
> - Show quoted text -

"mm" <amanda772008@yahoo.com> writes:

> On Mar 11, 2:59 pm, Tom Anderson <t...@urchin.earth.li> wrote:
>> On Sun, 11 Mar 2007, mm wrote:
>> > Okay, I got a bench and some dumbells. Bought all new. Bench doesn't
>> > take weight plates but I really like it. I guess I will get the jump
>> > rope ..to warm up..
>>
>> Ha!
> ?? I am only doing it because I can't buy anything yet.
>
>>
>> > If I come across a recumbent bike I like, or an ellpitical I
>> > might buy it but the kind of stuff I like are too expensive and
>> > so ..I'll probably setrle for stationary bike.
>>
>> No, a real bike
>
>> and a static trainer!
>
>>Then, when you overcome your fear of rapists, you can take it out on
>>the roads, too.
>
> I am not going to ride a bike in my beighborhood. I am not going far
> just to warm up muscle for weight work

Riding bicycles is fun.

>> Hey! Maybe you should buy a gun.
>
> I thought about it ..long time ago when I was moving away from
> school but the invader, if there ever is one, would probably get a
> hold of it and aim at me. My area is nice but I don't want to be
> seen. I don't want people know that there is a female living alone
> in a big house. And when I move to bay Area, I'll be ina an
> partment.

Posts like this make me glad that I am not female. Nothing personal
mm, but I don't think I could live like that...

>> > I want to make sure that I strengthen *all* minor muscle groups
>> > (stabilisers?) as well.
>>
>> Compound exercises with free weights will do this. In fact, they
>> are the only way to do this.
>
> Which ones are considered compund exercoses? I really don't know
> all the terms of types of exrcises.

Basically compound means that more than one joint is involved. Here's
some examples of exercises that you can do with a bench and dumbbells
that would qualify.

goblet squats
lunges
one legged deadlift (normal deadlifts are hard to do with dumbbells)
overhead press
bent over row
dumbbell bench press

There are lots of others, but you probably should start with these.
Someone else will probably chime in with some other good exercises.
My guess is that you'll also add curls. Curls aren't a compound
exercise, but people with dumbbells tend to want to curl them.

>> > And neck muscle too.
>>
>> Hmm. Trickier. I have seen helmets fitted with spikes that you can
>> fit plates to for this, but that's kind of mental. Andrzej will
>> probably have some bright idea here.

I used to just try apply pressure with my hands. It's hard to judge
your progress, but you aren't likely to ever enter a world's strongest
neck contest...

>> > So for strengh training, I should not go to higher weigth but do
>> > more rep, right?
>>
>> No. That has no bearing on your objectives. You should certainly
>> start with high-volume work, to get your body used to the lifts,
>> but you should be focusing on intermediate volume, 2-3 sets of 8-12
>> reps.
>
> After starting with 1 set initially in late Janurary, I have been
> doing 2 sets and lately, sometimes, 3 sets of 8 reps.

That's a good way to start.

>> > Any tip on establishing a routine at home? I want to do upper
>> > body one day and lower body the next day. How many days in week
>> > should I do this? I don't mind 6 days a week at this stage ..to
>> > get a routine established.
>>
>> For a beginner, i think that's a good way to go. When you're an
>> olympian superman like some of the old guys here, lower frequency
>> is more appropriate, but not yet.
>
> Approval of my plan appreciated.

It sounds like you are on the right track. You have an interesting
set of activities that you won't or can't do, but it sounds like you
have selected a solid set of exercises despite the limitations.

Not that my advice counts for much .

Jason

"mm" <amanda772008@yahoo.com> writes:

> On Mar 11, 1:21 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
>> On Sun, 11 Mar 2007, mm wrote:
>> > Okay, I got a bench and some dumbells. Bought all new. Bench
>> > doesn't take weight plates but I really like it. I guess I will get
>> > the jump rope ..to warm up..
>>
>> > If I come across a recumbent bike I like, or an ellpitical I might buy
>> > it but the kind of stuff I like are too expensive and so ..I'll
>> > probably setrle for stationary bike. It'll be a while anyway.
>>
>> > My plan at the moment is to try establishing a routine to do strength
>> > training (and toning) at home and use my membership at the gym for
>> > cardio using the machines I love. I wan tto slowly reduce going to the
>> > gym execpt when I feel like it and eventually stop my membership.
>>
>> > I want to make sure that I strengthen *all* minor muscle groups
>> > (stabilisers?) as well. And neck muscle too.
>>
>> > So for strengh training, I should not go to higher weigth but do more
>> > rep, right? Any tip on establishing a routine at home? I want to do
>> > upper body one day and lower body the next day. How many days in week
>> > should I do this? I don't mind 6 days a week at this stage ..to get a
>> > routine established.
>>
>> Strength training = lower reps + more weight. Hypertrophic training
>> = higher reps + less weight. I would decide what kind of split (if
>> any) you want to do and figure out how much rest you need by
>> feeling yourself out.
>
> Initially, I started out with one set of 8 for upper body one day
> and then for lower body the next time I go to the gym which is 2
> days later. My memberhsip is 4 days a week. Then I have been doing
> over all everytime I got there, i.e 4 day a week.
>
> Now that I plan to do every day, wouldn't splitting between upper
> body versus lower body be wise? I am thinking to include lower back
> in the lower body group.

The problem with that form of thinking is that a lot of the really
good exercises work large portions of the body at the same time. For
example, you might consider deadlifts a lower body exercise, but my
traps would disagree. Things get even murkier if you talk about
Olympic lifts like the snatch or clean and jerk.

Besides, let's say you split up your workouts into upper and lower
body. With dumbbells you can easily get workouts like this

Workout A:
dumbbell bench press
overhead press
bent over row
curls

Workout B:
goblet squats
one legged deadlifts
lunges
weighted crunches

Workout A would be doable, and Workout B would be hell. Combine these
in full body workouts and you have two workouts that are doable.

Workout A:
goblet squats
dumbbell bench press
bent over row
curls

Workout B:
one legged deadlift
overhead press
crunches
lunges

Someone else could probably give you better splits than these, but you
should get an idea what I am talking about. If not try and do heavy
squats, lunges, and deadlifts all in one workout and get back to us.

Jason

On Mar 11, 10:01 pm, Jason Earl <j...@xmission.com> wrote:
> "mm" <amanda772...@yahoo.com> writes:
> > On Mar 11, 1:21 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
> >> On Sun, 11 Mar 2007, mm wrote:
> >> > Okay, I got a bench and some dumbells. Bought all new. Bench
> >> > doesn't take weight plates but I really like it. I guess I will get
> >> > the jump rope ..to warm up..
>
> >> > If I come across a recumbent bike I like, or an ellpitical I might buy
> >> > it but the kind of stuff I like are too expensive and so ..I'll
> >> > probably setrle for stationary bike. It'll be a while anyway.
>
> >> > My plan at the moment is to try establishing a routine to do strength
> >> > training (and toning) at home and use my membership at the gym for
> >> > cardio using the machines I love. I wan tto slowly reduce going to the
> >> > gym execpt when I feel like it and eventually stop my membership.
>
> >> > I want to make sure that I strengthen *all* minor muscle groups
> >> > (stabilisers?) as well. And neck muscle too.
>
> >> > So for strengh training, I should not go to higher weigth but do more
> >> > rep, right? Any tip on establishing a routine at home? I want to do
> >> > upper body one day and lower body the next day. How many days in week
> >> > should I do this? I don't mind 6 days a week at this stage ..to get a
> >> > routine established.
>
> >> Strength training = lower reps + more weight. Hypertrophic training
> >> = higher reps + less weight. I would decide what kind of split (if
> >> any) you want to do and figure out how much rest you need by
> >> feeling yourself out.
>
> > Initially, I started out with one set of 8 for upper body one day
> > and then for lower body the next time I go to the gym which is 2
> > days later. My memberhsip is 4 days a week. Then I have been doing
> > over all everytime I got there, i.e 4 day a week.
>
> > Now that I plan to do every day, wouldn't splitting between upper
> > body versus lower body be wise? I am thinking to include lower back
> > in the lower body group.
>
> The problem with that form of thinking is that a lot of the really
> good exercises work large portions of the body at the same time. For
> example, you might consider deadlifts a lower body exercise, but my
> traps would disagree. Things get even murkier if you talk about
> Olympic lifts like the snatch or clean and jerk.
>
> Besides, let's say you split up your workouts into upper and lower
> body. With dumbbells you can easily get workouts like this
>
> Workout A:
> dumbbell bench press
> overhead press
> bent over row
> curls
>
> Workout B:
> goblet squats
> one legged deadlifts
> lunges
> weighted crunches
>
> Workout A would be doable, and Workout B would be hell. Combine these
> in full body workouts and you have two workouts that are doable.
>
> Workout A:
> goblet squats
> dumbbell bench press
> bent over row
> curls
>
> Workout B:
> one legged deadlift
> overhead press
> crunches
> lunges
>
> Someone else could probably give you better splits than these, but you
> should get an idea what I am talking about. If not try and do heavy
> squats, lunges, and deadlifts all in one workout and get back to us.
>
> Jason- Hide quoted text -
>
> - Show quoted text -


I hear you. I will make a list of exercie options and come up with a
split following your guideline.

On Mar 11, 9:49 pm, Jason Earl <j...@xmission.com> wrote:
> "mm" <amanda772...@yahoo.com> writes:
> > On Mar 11, 2:59 pm, Tom Anderson <t...@urchin.earth.li> wrote:
> >> On Sun, 11 Mar 2007, mm wrote:
> >> > Okay, I got a bench and some dumbells. Bought all new. Bench doesn't
> >> > take weight plates but I really like it. I guess I will get the jump
> >> > rope ..to warm up..
>
> >> Ha!
> > ?? I am only doing it because I can't buy anything yet.
>
> >> > If I come across a recumbent bike I like, or an ellpitical I
> >> > might buy it but the kind of stuff I like are too expensive and
> >> > so ..I'll probably setrle for stationary bike.
>
> >> No, a real bike
>
> >> and a static trainer!
>
> >>Then, when you overcome your fear of rapists, you can take it out on
> >>the roads, too.
>
> > I am not going to ride a bike in my beighborhood. I am not going far
> > just to warm up muscle for weight work
>
> Riding bicycles is fun.
>
> >> Hey! Maybe you should buy a gun.
>
> > I thought about it ..long time ago when I was moving away from
> > school but the invader, if there ever is one, would probably get a
> > hold of it and aim at me. My area is nice but I don't want to be
> > seen. I don't want people know that there is a female living alone
> > in a big house. And when I move to bay Area, I'll be ina an
> > partment.
>
> Posts like this make me glad that I am not female. Nothing personal
> mm, but I don't think I could live like that...

You will manage if you were born a female

>
> >> > I want to make sure that I strengthen *all* minor muscle groups
> >> > (stabilisers?) as well.
>
> >> Compound exercises with free weights will do this. In fact, they
> >> are the only way to do this.
>
> > Which ones are considered compund exercoses? I really don't know
> > all the terms of types of exrcises.
>
> Basically compound means that more than one joint is involved. Here's
> some examples of exercises that you can do with a bench and dumbbells
> that would qualify.
>
> goblet squats
> lunges
> one legged deadlift (normal deadlifts are hard to do with dumbbells)
> overhead press
> bent over row
> dumbbell bench press

Thanks. It would take me a lot of times to sort through the list of
exercise options out there.

>
> There are lots of others, but you probably should start with these.
> Someone else will probably chime in with some other good exercises.
> My guess is that you'll also add curls. Curls aren't a compound
> exercise, but people with dumbbells tend to want to curl them.

Sure.

>
> >> > And neck muscle too.
>
> >> Hmm. Trickier. I have seen helmets fitted with spikes that you can
> >> fit plates to for this, but that's kind of mental. Andrzej will
> >> probably have some bright idea here.
>
> I used to just try apply pressure with my hands. It's hard to judge
> your progress,

That's the one I saw. I gues that's the only way.

> but you aren't likely to ever enter a world's strongest
> neck contest...

I am just preparing myself to be really strong to cope with the
impending work-related stress and still have a life where I can do
some actitivies on weekends.

>
> >> > So for strengh training, I should not go to higher weigth but do
> >> > more rep, right?
>
> >> No. That has no bearing on your objectives. You should certainly
> >> start with high-volume work, to get your body used to the lifts,
> >> but you should be focusing on intermediate volume, 2-3 sets of 8-12
> >> reps.
>
> > After starting with 1 set initially in late Janurary, I have been
> > doing 2 sets and lately, sometimes, 3 sets of 8 reps.
>
> That's a good way to start.
>
> >> > Any tip on establishing a routine at home? I want to do upper
> >> > body one day and lower body the next day. How many days in week
> >> > should I do this? I don't mind 6 days a week at this stage ..to
> >> > get a routine established.
>
> >> For a beginner, i think that's a good way to go. When you're an
> >> olympian superman like some of the old guys here, lower frequency
> >> is more appropriate, but not yet.
>
> > Approval of my plan appreciated.
>
> It sounds like you are on the right track. You have an interesting
> set of activities that you won't or can't do, but it sounds like you
> have selected a solid set of exercises despite the limitations.

Good to know that.
>
> Not that my advice counts for much .

Of course, it counts.

> Jason- Hide quoted text -
>
> - Show quoted text -

On Sun, 11 Mar 2007, mm wrote:

> On Mar 11, 1:21 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
>> On Sun, 11 Mar 2007, mm wrote:
>>> Okay, I got a bench and some dumbells. Bought all new. Bench
>>> doesn't take weight plates but I really like it. I guess I will get
>>> the jump rope ..to warm up..
>>
>>> If I come across a recumbent bike I like, or an ellpitical I might buy
>>> it but the kind of stuff I like are too expensive and so ..I'll
>>> probably setrle for stationary bike. It'll be a while anyway.
>>
>>> My plan at the moment is to try establishing a routine to do strength
>>> training (and toning) at home and use my membership at the gym for
>>> cardio using the machines I love. I wan tto slowly reduce going to the
>>> gym execpt when I feel like it and eventually stop my membership.
>>
>>> I want to make sure that I strengthen *all* minor muscle groups
>>> (stabilisers?) as well. And neck muscle too.
>>
>>> So for strengh training, I should not go to higher weigth but do more
>>> rep, right? Any tip on establishing a routine at home? I want to do
>>> upper body one day and lower body the next day. How many days in week
>>> should I do this? I don't mind 6 days a week at this stage ..to get a
>>> routine established.
>>
>> Strength training = lower reps + more weight. Hypertrophic training =
>> higher reps + less weight. I would decide what kind of split (if any) you
>> want to do and figure out how much rest you need by feeling yourself out.
>
> Initially, I started out with one set of 8 for upper body one day and
> then for lower body the next time I go to the gym which is 2 days
> later. My memberhsip is 4 days a week. Then I have been doing over all
> everytime I got there, i.e 4 day a week.
>
> Now that I plan to do every day, wouldn't splitting between upper body
> versus lower body be wise? I am thinking to include lower back in the
> lower body group.

That doesn't seem like enough time for your body to heal. If you go to the
gym 6 days on one day off you need to space your workouts a lot. A
four day push pull split for example:

Day A- torso pull
Day B- lower body push
Day C- torso push
Day D- lower body pull
X = day off

Set up the cycle like this: ABCDAB X CDABCD X ABCDAB X ....

If you do a lower/upper body split you would want a plan like this:
Day A- Upper
Day B- Lower

A X B X A X B X A X B....

Remember that if you increase frequency you need to decrease intensity and
if you decrease frequency you should increase intensity. Here is what I am
doing right now:

Day A - torso pull
Day B - lower body
Day C - torso push

And my cycle looks like this:

ABC X ABC X ABC X ABC X ABC X ... AB X CBA X CBA X CBA X CBA X CBA ...
repeat

The ... represents however long I go before I start to feel overtrained.

If you did
Day A - lower
Day B - upper

and cycled like this:

ABABAB X ABABAB X ABABAB X ABABAB X

you would overtrain FAST I wouldn't even recommend any 6 day split for more
than several months.

I have made explosive strength gains using the following strategies:

1) 5 reps 5 sets
2) Forced reps (only cheat after 5 reps AND failure)
3) Loud music and lots of caffeine (-:
4) 4 minute breaks between sets
5) Push/pull isolation
I never quit an exercise before failure and I don't count sets that didn't
hit at least 4 reps.
I weigh between 165-180, bench 365 1RM, front raise 5repsx75lb dumbbells,
curl 5repsx70lb dumbbells, etc.

I didn't really start to see great strength gains until I backed away from
my 6on 1off cycle and started maximizing rest periods.


--Sir Jackery

On Mar 11, 10:28 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
> On Sun, 11 Mar 2007, mm wrote:
> > On Mar 11, 1:21 pm, Sir Jackery <roeh...@cs.ucdavis.edu> wrote:
> >> On Sun, 11 Mar 2007, mm wrote:
> >>> Okay, I got a bench and some dumbells. Bought all new. Bench
> >>> doesn't take weight plates but I really like it. I guess I will get
> >>> the jump rope ..to warm up..
>
> >>> If I come across a recumbent bike I like, or an ellpitical I might buy
> >>> it but the kind of stuff I like are too expensive and so ..I'll
> >>> probably setrle for stationary bike. It'll be a while anyway.
>
> >>> My plan at the moment is to try establishing a routine to do strength
> >>> training (and toning) at home and use my membership at the gym for
> >>> cardio using the machines I love. I wan tto slowly reduce going to the
> >>> gym execpt when I feel like it and eventually stop my membership.
>
> >>> I want to make sure that I strengthen *all* minor muscle groups
> >>> (stabilisers?) as well. And neck muscle too.
>
> >>> So for strengh training, I should not go to higher weigth but do more
> >>> rep, right? Any tip on establishing a routine at home? I want to do
> >>> upper body one day and lower body the next day. How many days in week
> >>> should I do this? I don't mind 6 days a week at this stage ..to get a
> >>> routine established.
>
> >> Strength training = lower reps + more weight. Hypertrophic training =
> >> higher reps + less weight. I would decide what kind of split (if any) you
> >> want to do and figure out how much rest you need by feeling yourself out.
>
> > Initially, I started out with one set of 8 for upper body one day and
> > then for lower body the next time I go to the gym which is 2 days
> > later. My memberhsip is 4 days a week. Then I have been doing over all
> > everytime I got there, i.e 4 day a week.
>
> > Now that I plan to do every day, wouldn't splitting between upper body
> > versus lower body be wise? I am thinking to include lower back in the
> > lower body group.
>
> That doesn't seem like enough time for your body to heal. If you go to the
> gym 6 days on one day off you need to space your workouts a lot.

I don't go tot he gym 6 days a week. At the moment, I got 4 days a
week and do not do cardio specifically in the gym. On 2 days that
don't fall on those 4 days, I go to a walking/jogging class at a
college extension and I consider that my cardio even though what she
makes us do is interval.

I was thinking to do weight at home 6 days a week but it doesn't seem
like a good idea unless I want to spend a lot of time with low
intensity. I prefer saving time and reach my goal.

> A four day push pull split for example:
>
> Day A- torso pull
> Day B- lower body push
> Day C- torso push
> Day D- lower body pull
> X = day off

>
> Set up the cycle like this: ABCDAB X CDABCD X ABCDAB X ....

I see.

>
> If you do a lower/upper body split you would want a plan like this:
> Day A- Upper
> Day B- Lower
>
> A X B X A X B X A X B....

Got it.
>
> Remember that if you increase frequency you need to decrease intensity and
> if you decrease frequency you should increase intensity. Here is what I am
> doing right now:
>
> Day A - torso pull
> Day B - lower body
> Day C - torso push
>
> And my cycle looks like this:
>
> ABC X ABC X ABC X ABC X ABC X ... AB X CBA X CBA X CBA X CBA X CBA ...
> repeat
>
> The ... represents however long I go before I start to feel overtrained.
>
> If you did
> Day A - lower
> Day B - upper
>
> and cycled like this:
>
> ABABAB X ABABAB X ABABAB X ABABAB X
>
> you would overtrain FAST I wouldn't even recommend any 6 day split for
> more than several months.

Okay.

>
> I have made explosive strength gains using the following strategies:
>
> 1) 5 reps 5 sets
> 2) Forced reps (only cheat after 5 reps AND failure)
> 3) Loud music and lots of caffeine (-:
> 4) 4 minute breaks between sets
> 5) Push/pull isolation
> I never quit an exercise before failure and I don't count sets that didn't
> hit at least 4 reps.
> I weigh between 165-180, bench 365 1RM, front raise 5repsx75lb dumbbells,
> curl 5repsx70lb dumbbells, etc.
>
> I didn't really start to see great strength gains until I backed away from
> my 6on 1off cycle and started maximizing rest periods.

Okay, no 6 days plan. Will stick with 4 days a week.
>
> --Sir Jackery- Hide quoted text -
>
> - Show quoted text -

On Sun, 11 Mar 2007, Jason Earl wrote:

> "mm" <amanda772008@yahoo.com> writes:
>
>> On Mar 11, 2:59 pm, Tom Anderson <t...@urchin.earth.li> wrote:
>>> On Sun, 11 Mar 2007, mm wrote:
>>>
>>>> If I come across a recumbent bike I like, or an ellpitical I
>>>> might buy it but the kind of stuff I like are too expensive and
>>>> so ..I'll probably setrle for stationary bike.
>>>
>>> No, a real bike and a static trainer!
>>>
>>> Then, when you overcome your fear of rapists, you can take it out on
>>> the roads, too.
>>
>> I am not going to ride a bike in my beighborhood. I am not going far
>> just to warm up muscle for weight work
>
> Riding bicycles is fun.

And useful.

>>> Hey! Maybe you should buy a gun.
>>
>> I thought about it ..long time ago when I was moving away from
>> school but the invader, if there ever is one, would probably get a
>> hold of it and aim at me. My area is nice but I don't want to be
>> seen. I don't want people know that there is a female living alone
>> in a big house. And when I move to bay Area, I'll be ina an
>> partment.
>
> Posts like this make me glad that I am not female.

It's not about being female. It's about letting irrational fear rule your
life.

>>>> I want to make sure that I strengthen *all* minor muscle groups
>>>> (stabilisers?) as well.
>>>
>>> Compound exercises with free weights will do this. In fact, they
>>> are the only way to do this.
>>
>> Which ones are considered compund exercoses? I really don't know
>> all the terms of types of exrcises.
>
> Basically compound means that more than one joint is involved.

For more info, consult the invaluable ExRx.net's exercise directory:

http://www.exrx.net/Lists/Directory.html

Which tells you whether each exercise is compound or isolation, and even
what muscles it targets.

tom

--
Sorry. Went a bit Atari Teenage Riot there. -- Andrew

On Sun, 11 Mar 2007, Sir Jackery wrote:

> Day D- lower body pull

?

tom

--
Sorry. Went a bit Atari Teenage Riot there. -- Andrew

On Mon, 12 Mar 2007, Tom Anderson wrote:

> On Sun, 11 Mar 2007, Sir Jackery wrote:
>
>> Day D- lower body pull
>
> ?

I assume your ? means you don't know of any lower body "pull" muscle
groups. Hip flexion, hip adduction, hamstrings, tibialis Anterior, etc.

--Sir Jackery

In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
Sir Jackery <roehrig@cs.ucdavis.edu> typed:
> On Mon, 12 Mar 2007, Tom Anderson wrote:
>
>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>
>>> Day D- lower body pull
>>
>> ?
>
> I assume your ? means you don't know of any lower body "pull" muscle
> groups. Hip flexion, hip adduction, hamstrings, tibialis Anterior,
> etc.

Those are movements and/or muscles. What exercises do you recommend for
lower body pull?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Mon, 12 Mar 2007, Bully wrote:

> In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>> On Mon, 12 Mar 2007, Tom Anderson wrote:
>>
>>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>>
>>>> Day D- lower body pull
>>>
>>> ?
>>
>> I assume your ? means you don't know of any lower body "pull" muscle
>> groups. Hip flexion, hip adduction, hamstrings, tibialis Anterior,
>> etc.
>
> Those are movements and/or muscles. What exercises do you recommend for
> lower body pull?

Hmmm... I don't think you understand the meaning. These movements and
muscles are mechanically "pull"

--Sir Jackery

In news:Pine.LNX.4.64.0703121146250.5610@pc20.cs.ucda vis.edu,
Sir Jackery <roehrig@cs.ucdavis.edu> typed:
> On Mon, 12 Mar 2007, Bully wrote:
>
>> In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>> On Mon, 12 Mar 2007, Tom Anderson wrote:
>>>
>>>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>>>
>>>>> Day D- lower body pull
>>>>
>>>> ?
>>>
>>> I assume your ? means you don't know of any lower body "pull" muscle
>>> groups. Hip flexion, hip adduction, hamstrings, tibialis Anterior,
>>> etc.
>>
>> Those are movements and/or muscles. What exercises do you recommend
>> for lower body pull?
>
> Hmmm... I don't think you understand the meaning. These movements and
> muscles are mechanically "pull"
>
> --Sir Jackery

Agreed. So, what exercises do you recommend for lower body pull?


--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Mon, 12 Mar 2007, Bully wrote:

> In news:Pine.LNX.4.64.0703121146250.5610@pc20.cs.ucda vis.edu,
> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>> On Mon, 12 Mar 2007, Bully wrote:
>>
>>> In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
>>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>>> On Mon, 12 Mar 2007, Tom Anderson wrote:
>>>>
>>>>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>>>>
>>>>>> Day D- lower body pull
>>>>>
>>>>> ?
>>>>
>>>> I assume your ? means you don't know of any lower body "pull" muscle
>>>> groups. Hip flexion, hip adduction, hamstrings, tibialis Anterior,
>>>> etc.
>>>
>>> Those are movements and/or muscles. What exercises do you recommend
>>> for lower body pull?
>>
>> Hmmm... I don't think you understand the meaning. These movements and
>> muscles are mechanically "pull"
>>
>> --Sir Jackery
>
> Agreed. So, what exercises do you recommend for lower body pull?

I wouldn't recommend any (-: I just group all my lower body in one day. I
do Squats, calf preses, deadlifts, hamstring curls, and hip flexion. I
have never actually heard of anyone doing a lower body pull day. It seems
like it would be a little excessive to target all of those muscles
individually.

--Sir Jackery

On Mar 12, 3:03 am, Tom Anderson <t...@urchin.earth.li> wrote:
> On Sun, 11 Mar 2007, Jason Earl wrote:
> > "mm" <amanda772...@yahoo.com> writes:
>
> >> On Mar 11, 2:59 pm, Tom Anderson <t...@urchin.earth.li> wrote:
> >>> On Sun, 11 Mar 2007, mm wrote:
>
> >>>> If I come across a recumbent bike I like, or an ellpitical I
> >>>> might buy it but the kind of stuff I like are too expensive and
> >>>> so ..I'll probably setrle for stationary bike.
>
> >>> No, a real bike and a static trainer!
>
> >>> Then, when you overcome your fear of rapists, you can take it out on
> >>> the roads, too.
>
> >> I am not going to ride a bike in my beighborhood. I am not going far
> >> just to warm up muscle for weight work
>
> > Riding bicycles is fun.
>
> And useful.
>
> >>> Hey! Maybe you should buy a gun.
>
> >> I thought about it ..long time ago when I was moving away from
> >> school but the invader, if there ever is one, would probably get a
> >> hold of it and aim at me. My area is nice but I don't want to be
> >> seen. I don't want people know that there is a female living alone
> >> in a big house. And when I move to bay Area, I'll be ina an
> >> partment.
>
> > Posts like this make me glad that I am not female.
>
> It's not about being female. It's about letting irrational fear rule your
> life.

To you obviously. Did I tell you that that female lawyer was living in
top notch apartment building. One never knows what's the mind of other
people.

I do have nice neighbors on my block (a semi circle block) who know
that I live alone. The people on the next block except a couple of
people do not know and I am happy about that.

What you call fear is preventive measures to me. Btw, I did go for a
walk about theree times over a period of 6-9 mons in this
neighborhood. Only once was when I went alone. I don't plan to go for
a walk on the same route with the same time routine. All it takes is
once, to get messed up.

>
> >>>> I want to make sure that I strengthen *all* minor muscle groups
> >>>> (stabilisers?) as well.
>
> >>> Compound exercises with free weights will do this. In fact, they
> >>> are the only way to do this.
>
> >> Which ones are considered compund exercoses? I really don't know
> >> all the terms of types of exrcises.
>
> > Basically compound means that more than one joint is involved.
>
> For more info, consult the invaluable ExRx.net's exercise directory:
>
> http://www.exrx.net/Lists/Directory.html
>
> Which tells you whether each exercise is compound or isolation, and even
> what muscles it targets.
>
> tom
>
> --
> Sorry. Went a bit Atari Teenage Riot there. -- Andrew- Hide quoted text -
>
> - Show quoted text -

In news:Pine.LNX.4.64.0703121506230.4457@pc20.cs.ucda vis.edu,
Sir Jackery <roehrig@cs.ucdavis.edu> typed:
> On Mon, 12 Mar 2007, Bully wrote:
>
>> In news:Pine.LNX.4.64.0703121146250.5610@pc20.cs.ucda vis.edu,
>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>> On Mon, 12 Mar 2007, Bully wrote:
>>>
>>>> In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
>>>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>>>> On Mon, 12 Mar 2007, Tom Anderson wrote:
>>>>>
>>>>>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>>>>>
>>>>>>> Day D- lower body pull
>>>>>>
>>>>>> ?
>>>>>
>>>>> I assume your ? means you don't know of any lower body "pull"
>>>>> muscle groups. Hip flexion, hip adduction, hamstrings, tibialis
>>>>> Anterior, etc.
>>>>
>>>> Those are movements and/or muscles. What exercises do you recommend
>>>> for lower body pull?
>>>
>>> Hmmm... I don't think you understand the meaning. These movements
>>> and muscles are mechanically "pull"
>>>
>>> --Sir Jackery
>>
>> Agreed. So, what exercises do you recommend for lower body pull?
>
> I wouldn't recommend any (-:


Ok, but weren't you advocating a lower body pull day?

> I just group all my lower body in one
> day. I do Squats, calf preses, deadlifts, hamstring curls, and

I've never figures how on earth anyone can do squats and deads on the same
day. It's either/or for me.

> hip flexion.

Isn't this a movement again? What exercise do you advocate?

> I have never actually heard of anyone doing a lower body
> pull day. It seems like it would be a little excessive to target all
> of those muscles individually.


--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Tue, 13 Mar 2007, Bully wrote:

> In news:Pine.LNX.4.64.0703121506230.4457@pc20.cs.ucda vis.edu,
> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>> On Mon, 12 Mar 2007, Bully wrote:
>>
>>> In news:Pine.LNX.4.64.0703121146250.5610@pc20.cs.ucda vis.edu,
>>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>>> On Mon, 12 Mar 2007, Bully wrote:
>>>>
>>>>> In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
>>>>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>>>>> On Mon, 12 Mar 2007, Tom Anderson wrote:
>>>>>>
>>>>>>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>>>>>>
>>>>>>>> Day D- lower body pull
>>>>>>>
>>>>>>> ?
>>>>>>
>>>>>> I assume your ? means you don't know of any lower body "pull"
>>>>>> muscle groups. Hip flexion, hip adduction, hamstrings, tibialis
>>>>>> Anterior, etc.
>>>>>
>>>>> Those are movements and/or muscles. What exercises do you recommend
>>>>> for lower body pull?
>>>>
>>>> Hmmm... I don't think you understand the meaning. These movements
>>>> and muscles are mechanically "pull"
>>>>
>>>> --Sir Jackery
>>>
>>> Agreed. So, what exercises do you recommend for lower body pull?
>>
>> I wouldn't recommend any (-:
>
>
> Ok, but weren't you advocating a lower body pull day?

If one wanted to do a 6 day on one day off weight training regimen, I
guess a lower body pull day would be a good idea. I'm not sure though as
I've never tried it (and won't). When I used to do 6-on 1-off cycles I was
cross-country mountain biking and couldn't work out my lower body so I
split torso push and torso pull into 2 days each.

>
>> I just group all my lower body in one
>> day. I do Squats, calf preses, deadlifts, hamstring curls, and
>
> I've never figures how on earth anyone can do squats and deads on the same
> day. It's either/or for me.

It's funny you mention this because today was my lower body day and I was
thinking the same thing. I hadn't done deads in a while and I loaded the
bar up right after squats for the deadlifts. I was still able to pump out
a few reps of 405lbs (which is pretty high for me) after a warmup of 225
and 2 sets of 365x8. I have never done deads right after squats before but
when I was thinking about it at the gym I thought it would have had more
of a negative effect on the deads.

>
>> hip flexion.
>
> Isn't this a movement again? What exercise do you advocate?

By hip flexion I mean the group of muscles that control this movement. I
usually do leg raises or tie a cable to my feet and pull at the hips.

--snip--

--Sir Jackery

In news:Pine.LNX.4.64.0703122327250.4457@pc20.cs.ucda vis.edu,
Sir Jackery <roehrig@cs.ucdavis.edu> typed:
> On Tue, 13 Mar 2007, Bully wrote:
>
>> In news:Pine.LNX.4.64.0703121506230.4457@pc20.cs.ucda vis.edu,
>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>> On Mon, 12 Mar 2007, Bully wrote:
>>>
>>>> In news:Pine.LNX.4.64.0703121146250.5610@pc20.cs.ucda vis.edu,
>>>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>>>> On Mon, 12 Mar 2007, Bully wrote:
>>>>>
>>>>>> In news:Pine.LNX.4.64.0703120944030.4457@pc20.cs.ucda vis.edu,
>>>>>> Sir Jackery <roehrig@cs.ucdavis.edu> typed:
>>>>>>> On Mon, 12 Mar 2007, Tom Anderson wrote:
>>>>>>>
>>>>>>>> On Sun, 11 Mar 2007, Sir Jackery wrote:
>>>>>>>>
>>>>>>>>> Day D- lower body pull
>>>>>>>>
>>>>>>>> ?
>>>>>>>
>>>>>>> I assume your ? means you don't know of any lower body "pull"
>>>>>>> muscle groups. Hip flexion, hip adduction, hamstrings, tibialis
>>>>>>> Anterior, etc.
>>>>>>
>>>>>> Those are movements and/or muscles. What exercises do you
>>>>>> recommend for lower body pull?
>>>>>
>>>>> Hmmm... I don't think you understand the meaning. These movements
>>>>> and muscles are mechanically "pull"
>>>>>
>>>>> --Sir Jackery
>>>>
>>>> Agreed. So, what exercises do you recommend for lower body pull?
>>>
>>> I wouldn't recommend any (-:
>>
>>
>> Ok, but weren't you advocating a lower body pull day?
>
> If one wanted to do a 6 day on one day off weight training regimen, I
> guess a lower body pull day would be a good idea.

You guess wrong ! Although a 6 day on, 1 day off split is not what I
would recommend you could split it across the big six & thus spend only 30
mins/day in the gym.

> I'm not sure though
> as I've never tried it (and won't). When I used to do 6-on 1-off
> cycles I was cross-country mountain biking and couldn't work out my
> lower body so I split torso push and torso pull into 2 days each.
>
>>
>>> I just group all my lower body in one
>>> day. I do Squats, calf preses, deadlifts, hamstring curls, and
>>
>> I've never figures how on earth anyone can do squats and deads on
>> the same day. It's either/or for me.
>
> It's funny you mention this because today was my lower body day and I
> was thinking the same thing. I hadn't done deads in a while and I
> loaded the bar up right after squats for the deadlifts. I was still
> able to pump out a few reps of 405lbs (which is pretty high for me)

How much had you been squatting?

> after a warmup of 225 and 2 sets of 365x8. I have never done deads
> right after squats before but when I was thinking about it at the gym
> I thought it would have had more of a negative effect on the deads.
>
>>
>>> hip flexion.
>>
>> Isn't this a movement again? What exercise do you advocate?
>
> By hip flexion I mean the group of muscles that control this
> movement. I usually do leg raises or tie a cable to my feet and pull
> at the hips.

Sounds rather gay to me! I would have thought deadlifts rather qualified as
a hip flexion exercise.

>
> --snip--
>
> --Sir Jackery



--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

"Sir Jackery" <roehrig@cs.ucdavis.edu> schreef:

>> Those are movements and/or muscles. What exercises do you recommend for
>> lower body pull?

> Hmmm... I don't think you understand the meaning.

I think he does.

>These movements and muscles are mechanically "pull"

You are making the same mistake that others have made before.
When you train upper body, you can divide into push/pull.

You cant do that with the legs. Sure, there are leg curls, but thats about
it. And the hams work together with the glutes, that are used in pressing
movements such as squats and leg presses.

--
Pete

"Sir Jackery" <roehrig@cs.ucdavis.edu> schreef:

> Strength training = lower reps + more weight. Hypertrophic training =
> higher reps + less weight.

I dont think so.

--
Pete

"mm" <amanda772008@yahoo.com> schreef:

> I want to make sure that I strengthen *all* minor muscle groups
> (stabilisers?) as well. And neck muscle too.

Do the basic stuff. Multi-joint movements. Add a few isolation, one joint,
exercises.

> So for strengh training, I should not go to higher weigth but do more
> rep, right?

No.

> Any tip on establishing a routine at home? I want to do
> upper body one day and lower body the next day. How many days in week
> should I do this?

I would say 4. With 2 days of cardio.

>I don't mind 6 days a week at this stage ..to get a
> routine established.

Well like i said, 4 days for the weights, and 2 for cardio.

--
Pete