|
2003/06/02, 07:48 PM
Hi all,
Just looking for some feedback / advice on weight training. For the past two months I've been doing weights and cardio but I feel like having a shake up with my weights sessions. I am making progress with what I'm doing but I want to check that I'm working each muscle and not leaving anything out. I'm pretty much looking for a three day split that's really thorough.
I only use machines at the gym (I'm female and way too intimidated to go near the "big boys" over at the free weights.) Is it even possible to work every muscle only using machines? I get the feeling I'm way over training my biceps and maybe my quads but ignoring other things like my shoulders.
I think I need to invest in home weights!
At the moment I do two lifing days a week, upper then lower body. I am currently doing three sets, 10, 8 then 6 reps of increasing weights but I'm planning on changing this to four sets of 10, 8, 6 then 16 of the 8 rep weight (i.e. body for life.) The machines I use are...
Lat pull downs (shoulder width drip)
Pec dec
Beicep machine
Triceps pushdown (standing, close grip)
Tricep dips (seated)
Chest press
Shoulder press
Twister
Hip flexor
Hyper extension
Abdominal machine
Glutes (in like a crawling position kicking back the weight)
Leg press
Inner thighs (seated, adductor)
Outer thighs (seated, abductor)
Leg curls (lying face down)
Leg extensions (seated)
(sorry if I got the names wrong!)
Thoughts anyone?
;o)
|
|
|
|
2003/06/03, 06:20 PM
I would think about breaking things up even more than 2 days. With a 4 day split for instance, you can really emphasize each muscle much more, thus producing more results, with plenty of rest. For instance, something like
Day 1...Chest/back
Day 2...Triceps/Biceps
Day 3 ,,,rest/cardio
Day 4...Shoulders/ABs
Day 5...Legs/Calves
Day 6 and 7...rest or you can do some cardio on one of the days if you like, but I would take one full day of complete rest. There are many splits you can do,this is but a suggestion. It is much easier to stay focused on 2 muscle groups with intensity than a whole upper body or lower body thing. And your time in the gym, though more days, will only be about 45 minutes.
--------------
As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
|
|
2003/06/05, 03:24 PM
Hi,
My plan generally is to shift from going to the gym and using the machines (which was all I was using) to doing all my weight training at home. Is this even possible? So far I think it just about it but I don't know what free weight exercises to substitute the abductor and reductor machines for.
Any suggestions?
Thanks!
|
|
2003/06/05, 05:08 PM
I think when you fill out your exercise profile on here on ft there is an option for working out at home or with just weights and no machines. Then it will give you a program of specific exercises to follow.
--------------
~Victoria~
...Some things have to be believed to be seen!
|
