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2004/06/28, 11:55 AM
Hi,
I am a teenager that is quite small for my age. (98lbs, 5'6"). I just got interested in weightlifting, and am planning to start with one of my friends (intermediate level).
I just got a customized workout set up for me, and it tells me what exercizes to do everyday, but it doesnt say how much to do. How do i determine how much weight to do each repetition?
I would appreciate any help, and thanks in advance, :)
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2004/06/28, 12:02 PM
Trial and error foobar. Everybody is different. Your first couple of sets should be relatively light for warm-up. The last set should be heavy enough that you can barely complete it. You'll get the hang of it in time. Welcome to FT.
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/06/28, 12:10 PM
Thanks for your reply, charlie.
Is this what you are suggesting?
The first time i start lifting, start with a small amount of weight. Then keep increasing every set, until the last set, i can barely finish it.
From then on whenever i repeat that particular exercise, should i start by doing 5 or 10 pounds less than the amount i did the last time i did this exericse, and apply the same principle? (increase every set until i can barely do it the last set)?
Would that work?
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2004/06/28, 12:16 PM
Thanks for your reply, charlie.
Is this what you are suggesting?
The first time i start lifting, start with a small amount of weight. Then keep increasing every set, until the last set, i can barely finish it.
From then on whenever i repeat that particular exercise, should i start by doing 5 or 10 pounds less than the amount i did the last time i did this exericse, and apply the same principle? (increase every set until i can barely do it the last set)?
Would that work?
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2004/06/28, 12:18 PM
More begginers try to do too much weight and sacrifice good form and are wasting time. To avoid using Bad Form during lifting use your first 2 to 3 weight training sessions to concentrate on getting the proper form and technique. Once you get that down you can lift between 6 and 10 times. If your doing a weight that you do 3 reps before you get tired then your doing too much. if you your the weight for 12-15 times, your going too light. Everyime you can do 10 reps, aim at increasing the weight so that you can only do 6. But make sure your using a proper form still. Cheating on the last reps or two won't hurt though. 6 Reps will be 85% of your Rep max. Good luck!
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Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
oscarg@freetrainers.com » oscarg.tk » 347804965@ICQ
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2004/06/28, 12:25 PM
Oscarg is right on . Form is very important. Get that down and you will be fine.
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Foolish consistancies are the hobgoblins of small minds.
Charlie
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2004/06/28, 12:43 PM
Hi guys, thanks for your help again. here is a sample workout that the personalized fitness program(on this site) gave me for one day.
Oscarg said if i can do a weight for 12-15 times, then it's too much. But some of the exercises, the site recommends doing 20 times. How do i know how much to do then? Should i pick a smaller weight since i have to do it so many times?
Are you guys saying that after i do this for a couple of weeks, i will know how much to start with, and how much to do?
Also, by looking at the schedule below, can you guys tell me how long this might take to do for a beginner (time)?
Thanks again for your help.
back Close Grip Machine Pulldowns
20
back Close Grip Machine Pulldowns
15
back Close Grip Machine Pulldowns
12
back Close Grip Machine Pulldowns
10
back One Arm Dumbell Rows
20
back One Arm Dumbell Rows
15
back One Arm Dumbell Rows
12
back One Arm Dumbell Rows
10
shoulders Machine Presses
20
shoulders Machine Presses
12
shoulders Machine Presses
11
shoulders Machine Presses
10
shoulders Standing Lateral Raises
20
shoulders Standing Lateral Raises
16
shoulders Standing Lateral Raises
15
shoulders Standing Lateral Raises
14
biceps Two Hand Cable Curls
15
biceps Two Hand Cable Curls
12
biceps Two Hand Cable Curls
11
biceps Two Hand Cable Curls
10
biceps Reverse Barbell Curls
15
biceps Reverse Barbell Curls
12
biceps Reverse Barbell Curls
11
biceps Reverse Barbell Curls
10
abs Twisting Crunches
15
abs Twisting Crunches
15
abs Twisting Crunches
15
abs Vertical Bench Crunches
15
abs Vertical Bench Crunches
15
abs Vertical Bench Crunches
15
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2004/06/28, 08:21 PM
I'm guessing that you plan asks for more reps because you probably labeled yourself as a beginner, so the plan is getting your body used to weight training and maybe not as focused on muscle gains. But my plan ask for 15 reps on some exercises...that doesn't mean that you have to do 15, you can have your own goals on the number of sets to do. Doing 20 some reps will help with tone and definition but will go slow if your trying to build muscle. For abs..it may not be enough reps unless your using weights other then your bodyweight.
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Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
oscarg@freetrainers.com » oscarg.tk » 347804965@ICQ
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