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2003/10/16, 04:03 PM
I signed up and have my personal training program, but I am wondering how long each session should be. For example, yesterday was a chest day, and only had 2 exercises, 3sets(Reps:12, 10,8) and 4sets (Reps:16, 12, 10,8). So one days like this I am only lifting for 20 mins! Am I doing the reps to fast??
I know that because each day is different the time will vary. How long should I rest between sets and how long should each set take?
Thanks!!
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2003/10/17, 02:51 PM
I think 45 mins to 1 hour is average. Are you counting your warm-up and cool down periods? You may be lifting too fast and not resting long enough between sets. If you are a beginner you will find that each session will get a little longer as you learn proper form and as you move your weights up, you will find you take longer rests. On days when i find myself short of an hour I add in some crunches or stretches and a longer warm-up.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/10/17, 04:10 PM
I had a personal trainer for a little over a year so I am familiar with correct form- but unfortunatly I just did what he told me, not really paying attention to anything else.
So it sounds like I need to slow down a bit. I normally rest 30sec-1min (depending on the exercise) is that right?
I am pretty satisfied with my arm defintion...so should I maintain the weight I am at now?
One more quick question (sorry I have so many), when trying to lose fat you ideally want lower weights and higher reps regardless of what muscle you are working?
I appreciate any help!!!
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2003/10/17, 05:03 PM
The advice I have gotten is not to stay at a certain weight for very long. Keep going up a little at a time or change to a different exercise altogether. And no, staying with lower weights and higher reps will not aid in fat loss nearly as much as lifting heavy. The more muscle you have the higher your metabolism and that is better for fat loss. You can do the lower weight/higher rep routine as a change once in a while, but ultimately your muscles will get used to it and your workouts will be counter-productive. I didn't really start seeing much fat loss until I started a program where I progressively lift heavier and heavier, usually to failure once a week. That has upped my metabolism and that has burned some extra fat. My weight (in pounds) has not gone down so much as my size in inches. I have put on a lot of muscle and lost quite a bit of fat while doing it. I work 2 muscle groups per workout so that makes mine longer. If you are working out only 1 it will be a shorter session, but like I said you can add in some crunches and stretching to lengthen it.
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/10/19, 09:50 PM
I know when I lift say chest. If I feel like I did 3 sets of 10 and I can still do some more ( I lift to just a little in the uncomfortable) I'll try and knock out one more set. I find also that when I do this (Always lately) my sessions last a little over an hour. When I am done I feel energized an a little tired. If you feel like you haven't worked out enough either increase your weights on each of your exercises or increase your sets. This should help. Heck, If you want to work out more than 20 minutes, who cares what your trainer says, work out until you feel like you have accomplished YOUR personal goals. Also, like AZredhead said, keep moving your weights up. That'll help tremendously!
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I can do all things through Christ which strengtheneth me.
-Philippians 4:13
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