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2004/04/27, 12:11 PM
I have a three questions:
1) When lifting weights, should you go through a set of each exercises in your program before increasing the weight or resistance? Or, do you increase the weight/resistance and do all your sets for each exercise at once before progressing to the next set of exercises?
In other words, let’s say my weight lifting routine included a bench press, dumbbell row, and lat pull.(just three items for simplicity’s sake). Should I:
a) Complete a full routine consisting of a set of each
exercise before increasing the weight for another set?
Example: One set each of bench press, dumbbell row, and
lat pull, then increase weight and do again. Repeat
until max is reached in all exercises.
b) Or do one exercise at a time? Example: Three (or
more) sets of bench press until maxed, three (or more)
sets of dumbbell rows until maxed, and three (or more)
sets of lat pulls until maxed.
2) Years ago, I seem to recall reading about a simple exercise for exercising the abdomen muscles that you could do anywhere. I wonder about its effectiveness. From what I remember, I read that you could tighten your abdomen (as if sucking in your gut) and hold it for a length of time repetitively throughout the day. Though this does not take the place of crunches or other forms of ab abuse, I wonder realistically how effective this little exercise actually is. Can anyone offer any input and if they know of any other little exercises that I might be able to do during my workday that would assist in toning my soon-to-be trim body.
3) Though I’ve never seriously considered using them, I must admit I’m curious about such products as Hydroxycut and other weight loss pills. Given that I am currently doing Weight Watchers® and Body For Life, would such a product assist me in reaching my weight loss and fitness goals? Are such products safe, and do they have any ill side effects that I should be aware of? Do they require you to always take them? Is it possible to become dependent on them? And, when their use is stopped, is weight regain very likely (even if eating habits and such are in order)?
Thank you for your time and your responses are appreciated.
Have a wonderful day,
Welby
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2004/04/27, 02:22 PM
You could go one after the other, however if you are working in a public gym you are going to annoy a number of trainers as you'll tie up a selection of benches and machines. Rather complete the three or four sets per excersize, you can add weight after each lift, however that shouldn't be necessary as you finsih a set you will become fatigued, add weight for the next set.
The abdominal flex you spoke of is a suitable toning excersize, I think it's called isometrics and can be applied to other muscle groups.
i haven't a clue on the supplements or dietry issues you are seeking advice on.
Cheers,
Warren./
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2004/04/27, 02:34 PM
I'm going to have a go at answering you simply, other pro's may have more to add..
1.) The 'normal' method is example (b) where you do all three sets of the same exercise, with about 30 seconds of rest between. Sometimes you do 4 sets if your first is a warmup with low resistance. Increasing weight so you can barely complete the number of reps for the set. This is the preferred method for 'gaining' I believe, though others can clarify I'm sure.
Your example (a) of doing one set of each is called 'strip set' with 3 exercises that complement each other on the same muscle group, or 'superset's with just 2 exercises. Usually it's a push/pull complement.. this is a great calorie burning method - really keeps your heart rate up, but not so good for building mass I hear.
Question #2. This has been called several things, most recently I saw some posts calling it the 'vacuum' (try that in FitBuddy) .. good stuff. Can be used throughout the day, also good to concentrate on while you're working out - using a fitball instead of a bench and keeping your gut sucked in adds a whole new dimension to flyes!
Number 3, I'm not very knowledgeable on - I have tried a few myself thinking it would increase the effectiveness of my workout, but I found they made me a bit racy (heart) during exercise, and nauseous in the morning. Others can add I'm sure!!
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: ] ~Danielle
Action may not always bring happiness, but there is no happiness without action.
~Benjamin Disraeli
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