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2006/08/03, 11:23 AM
I am a 30 year old female that has lifted weights for a year. I came across a book called, "The New Rules of Lifting." The book has a 52 week periodization program and focuses on compound movements. It really appeals to me because I like the variety in the program. My only reservation is that it looks like there are only 5-10 exercises per workout. Sets average 3 to 4. It seems easy compared to what I'm doing now, which is 15 exercises per workout. However, less may be better if I can be more intense, and they are compound exercises which will hit several muscles at once. Anyone have any thoughts?
Thanks,
Kristin
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2006/08/03, 11:32 AM
I would go with the book. Compound exercises are better 99% of the time. Whether trying to gain or lose, for the most part still better due to them hitting a higher amount of muscle mass than isolation stuff. It is hard sometimes when we get "set" from early on to break bad habits. If you begin with a more is better mentality, it becomes hard to break, feeling like you did not do enough. But, the body will reward you if do.
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Maximus from Gladiator....Strength and Honor!
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2006/08/03, 11:33 AM
IT looks easy on paper. Give it a try. I can have you do one set of deadlifts and you would be done LOL go for it!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/08/03, 11:35 AM
I see in your profile you have leg problems. This is very normal in women, stick with it, last vastion for many women. This is where fat tends to hang on till the end. Just like men have lower stomach, lower chest fat that is normally last to go. You are doing great.
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Maximus from Gladiator....Strength and Honor!
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2006/08/03, 04:07 PM
Okay, you convinced me; I'll try it for fun. My co-worker is starting it too and was the one who was trying to convince me to do it also.
Actually, I'm a little scared of the deadlifts...it is a cornerstone of the program. I've actually never done them (only done like a stiff-legged Romanian deadlift). But, this will take me out of my comfort zone. Change is good. I know everyone time I do squats and lunges I'm so tired.
Thanks for all your comments and encouragement. Sometimes I have more problem convincing myself I can do it than actually doing it.
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2006/08/03, 04:20 PM
First....I posted this before, thought for your benefit I would repost it here...
In order of easiest to hardest fat to lose it goes
visceral fat
deep absdominal fat
upper superficial abdominal fat
lower superficial abdominal fat
hip and thigh fat
Since most men don't carry hip and thigh fat, the lower superfificial abdominal fat ends up being the stubbornest
Now, yes, many swear by deadlifts. It is one of the best compound exercises. However, one must know their limitations. If you have any inkling for instance of lower back problems, be very careful with the weights. If your personality is like mine for instance, kind of all or nothing, you will push yourself to do weight you cannot do, and end up with an injury with bad form. Keep weight where you keep form pretty much perfect on these.
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Maximus from Gladiator....Strength and Honor!
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2006/08/07, 02:41 AM
Hmnnn...I did not know this. I just thought the first place I gained weight would be the last to go. I think I'm on the lower abs right now. My stomach is fairly flat, but I have this one spot below my navel...I swear the fat is like velcro. I'll keep in mind your advice on deadlifts...thanks very much for the info.
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