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LJ Back on Free Weights

Discussion in 'Food & Drink Forum' started by lj4three, Jul 28, 2003.

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  1. Jul 31, 2003 at 1:42 AM #11
    two-six

    two-six yes, i carved this

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    i just learned something today
     
  2. Jul 31, 2003 at 10:33 PM #12
    lj4three

    lj4three Resident Non-A-Rab

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    yeah i'm looking to tone up- would you recommend i do all 6 sets at once or is 6 sets too much? by the time i hit the 4th today i felt burned.
     
  3. Aug 1, 2003 at 12:05 AM #13
    lex

    lex viking extraordinaire

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    visuals will help, 4three. lesse some visuals.
     
  4. Aug 1, 2003 at 12:21 AM #14
    WilliamJ

    WilliamJ SUPERMOD

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    lj, you might be well suited for the Body For Life style of training. if time is an issue and you nee efective workouts, this will do the trick.
     
  5. Aug 1, 2003 at 9:09 AM #15
    Boo

    Boo Cornholio

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    6 sets of the same excercise is too much. for your chest example...instead of doing 6 total sets of flat bench...I'd do 3 flat and 3 incline....A good way to tone up your chest is to do dumb bell flies with each angle on an adjustable bench beginning at 40% and working your way flat. Just do one set, then lower the bench angle one notch and do your next set...and keep doing that until you do one set flat.

    one of the things for chest that took me years to learn was to "feel the muscle" work...particularly with dumb bell flies and presses. I was using way to much tris and delts and not enough pecs....when you concentrate on using your pecs, you should be able to feel them working.
     
  6. Aug 5, 2003 at 12:54 AM #16
    FreakOnA_Leash

    FreakOnA_Leash Full Access Member

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    My brother is a personal trainer down their at the new Bally's on 51. He has always advised my to split them up a little differently. Main reason being is to get the best work out from each muscle everytime you lift. For example if you do chest (bench presses) you are already using your triceps. When you get to your tricep exercises those muscles will already be tired. Same goes for Back and bis.

    What has worked for me really well is to:

    Monday:
    Warmup
    Chest- 3 sets of flat, incline, decline, peck deck and cable flys
    Back - Up right row, one arm dumbell pulls, pull ups, and lats
    Situps

    Wednesday:
    Legs - I usually don't do a lot with them cause I am always on my feet a work, but I do a light work out with them
    Abs

    Friday:
    Tricep - Skullcrushers, dips, seated dips, pull downs (bar and rope)
    Bicep - Incline curls, hammer, cable, and a few others that I mix up
    abs

    I also try to get at least one cardio day in during the week as well. This is just a work out he gave me and it has worked well.
     
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