Jump to content
  • Sign Up
  • Join Our Community!

    Do you have questions about celiac disease or the gluten-free diet?

Green12

Lifting Free Weights At Home

Rate this topic

Recommended Posts

Hi everybody,

I used to lift weights a long time ago (way back in the 90s :lol:) with a trainer and she wrote out a schedule for me with all the specific muscle group exercises with the amount of weight and reps in order for me to follow at home just with free weights.

With all my brain fog over the years I have forgotten what was on that list. :huh:

I want to try getting back into it, using the free weights at home will work for me to get started.

Is there a website that anybody knows of that gives info and illustrations and schedules with the different exercises with free weights??

I remember upper body was like biceps and triceps, shoulders, chest, and back with ab work

Lower body, quads, hamstrings, calves, gluteous maximus :lol: and ab work ???

And you alternate days of upper and lower exercises, right?

Any info would be appreciated :)

OOOPS! THis should probably be in the sports and fitness category.....

Share this post


Link to post
Share on other sites

I do not know of a website but I bought the book Buff Brides (way before I was engaged, which I am now, yay!). Sorry for the tangent.

Anyway, it has a good number of weight exercises as well as exercise ball stuff and it breaks it down per day and week what you should be doing. It starts with three days a week and works to four halfway through the 6 month program.

I have spoken to people who have continued to use the exercises after 6 months.

Share this post


Link to post
Share on other sites

Julie, I usually do chest/back on day, biceps/triceps/shoulders/abs, one day, and legs the other day. I also do cardio three days per week.

I really like the book The Body Sculpting Bible for Women. It's specifically designed for women and has detailed descriptions of all the exercises. It also has suggested programs and diet.

Share this post


Link to post
Share on other sites
Is there a website that anybody knows of that gives info and illustrations and schedules with the different exercises with free weights??

I remember upper body was like biceps and triceps, shoulders, chest, and back with ab work

Lower body, quads, hamstrings, calves, gluteous maximus :lol: and ab work ???

And you alternate days of upper and lower exercises, right?

Here are some of my tips:

-Make sure you are working opposing muscle groups. Like if you work your biceps, you should also work your triceps, quads and hamstrings, abs and back, etc.

-Work large muscle groups first (like quads and biceps). If you work your smaller muscles like triceps, they may be too fatigued for you to effectively work your biceps.

-Lifting should be done to the point of fatigue so you try for that last rep, but you just can't do it. This will result in maximal strength gain.

-You don't have to alternate days of upper and lower exercises. You do need to have 48 hours between working the same muscle. Muscle isn't built during lifting, it's built during rest. When you lift you create micro-tears in the muscle. When those heal, you gain strength. If you lift again before the muscle is healed, you'll never build strength. I tend to do a whole-body workout every 2-3 days. If you want to lift everyday, alternating upper and lower body is a good way to do it.

-I don't have any specific websites I go to - I'm more of a library book girl. I also love my exercise ball.

Share this post


Link to post
Share on other sites

Thanks Carla and kbtoyssni, great tips!

I thought I started off with like 1,3, and 5 lbs for upper body doing like one set of however many reps, and then went up weight for the second rep. But since that was a while ago, maybe that is old school :lol:

I'll look into those books and other sources.

Share this post


Link to post
Share on other sites

I got all my weight lifting info from the Mens Health magazine website, if you search the 'abs diet' on that website, it should bring up the workout info--it's for women too. It has a breakdown with pictures for each day of the week. I usually do it 3x week. If you're interested and can't find it, let me know and I'll see what I can find.

Share this post


Link to post
Share on other sites
I thought I started off with like 1,3, and 5 lbs for upper body doing like one set of however many reps, and then went up weight for the second rep. But since that was a while ago, maybe that is old school :lol:

You can either do high weight and low reps (which is good for bulking up) or low weight and high reps (which is better for toning). I'm guessing you want the latter :) Either one works just fine as long as you do enough reps to reach exhaustion. The trouble with really low weights (like the 1 and 3lbs) is you have to do a lot of reps to get to that point. I tend to get bored around 15 reps so I use medium weights so I don't have to do a lot or reps.

There are tons of philosophies on how to lift - starting at lower weight for one set and higher weight for the next set is one way. I tend to do it the other way around, but again, I really don't think it matters much at all.

Share this post


Link to post
Share on other sites

I lift as much weight as I can and still lift three sets at 8-12 reps. I've never had a problem with bulk.

With Lyme Disease, the famous doctor who wrote the guidelines for treatment says to work at what weight you can handle and still be able to work out for a whole hour. If the weights make you too tired too early, then to reduce them ... that how long you work out matters (this is specifically for Julie). You might check out those guidelines at www.ilads.org.

Share this post


Link to post
Share on other sites

I LOVE weightlifting, but I hate endless reps, lol, so like Carla, I go as heavy as I can go to do 2-3 sets of 8-10 reps. I have recently done a little experiment with very light weights (2 lbs) and going 50 reps (it takes that many with 2lbs before I feel anything at all, lol). I still like my heavy weights best. :P

Share this post


Link to post
Share on other sites

Have you tried googling? I'm sure there are exercise sites out there.

What I've heard is that you go with a weight where you can't do one more rep. If you could do more, you aren't stressing your muscles enough to make all the progress you could. If you do the same number of reps with the same weight, well, you will plateau. Also it is helpful to change the exercises you do. One's muscles get accustomed to a particular exercise.

I've heard that for bulk, one goes for a weight where 6 to 8 reps are possible. For toning, it is 12 to 15. If I get to where I can do more than 15, I go to a higher weight.

You might find it useful to use a video. The instructor will give you a warmup and cooldown, stretching, hints about form, etc., plus the music seems to help you go on. I find I do much better lifting this way than doing it by myself.

I won't recommend the program I'm using because it is advanced. But you can find lots of programs at www.collagevideo.com. You can see difficulty level, watch clips, read reviews, etc. Also, you can return programs to them if you don't like them.

Share this post


Link to post
Share on other sites
What I've heard is that you go with a weight where you can't do one more rep. If you could do more, you aren't stressing your muscles enough to make all the progress you could. If you do the same number of reps with the same weight, well, you will plateau. Also it is helpful to change the exercises you do. One's muscles get accustomed to a particular exercise.

I've heard that for bulk, one goes for a weight where 6 to 8 reps are possible. For toning, it is 12 to 15. If I get to where I can do more than 15, I go to a higher weight.

I wanted to add that the number of reps you do each workout is going to vary. You may want to aim in the 12-15 range, but you should do as many as you can until you fatigue. So gradually the number of reps will increase until you get above 15 or 20 reps (depending on what you decide), and then you should increase weight and you'll be back down in the 8-10 rep range. I find my reps vary depending on how much sleep I got the night before, my mood, what I ate for lunch, etc. Some days I have more energy than others.

You might want to treat yourself to one session with a personal trainer who can give you some ideas of exercises that will work for you and your specific fitness goals. One or two sessions should be enough to then be able to continue on your own. I was lucky and was able to take a weight training class in college so I had a whole semester of instruction.

Share this post


Link to post
Share on other sites
You might find it useful to use a video. The instructor will give you a warmup and cooldown, stretching, hints about form, etc., plus the music seems to help you go on. I find I do much better lifting this way than doing it by myself.

I won't recommend the program I'm using because it is advanced. But you can find lots of programs at www.collagevideo.com. You can see difficulty level, watch clips, read reviews, etc. Also, you can return programs to them if you don't like them.

Ha, I was going to mention this but I tend to be a video maniac, so was afraid, lol. I have over 200 excercise videos and yes, it's a great way to learn correct form (mostly, lol) and technique.

I've ordered LOTS of stuff from collage, and yes, love those clips.

I find my reps vary depending on how much sleep I got the night before, my mood, what I ate for lunch, etc. Some days I have more energy than others.

YES!!!! :)

Share this post


Link to post
Share on other sites
I wanted to add that the number of reps you do each workout is going to vary. You may want to aim in the 12-15 range, but you should do as many as you can until you fatigue. So gradually the number of reps will increase until you get above 15 or 20 reps (depending on what you decide), and then you should increase weight and you'll be back down in the 8-10 rep range. ...

Yes, this is correct. I should have made that clear. Thanks! Sometimes when I up the weight, even getting to 8 may be a problem at first :rolleyes:

It is useful to write down what you do, the reps, number of sets, and weight used, whether you need to scale back or go to a higher weight the next time, if you had to take a midset break, etc. It is nice to see the progress.

Share this post


Link to post
Share on other sites

Thanks hathor for your input, and kbtoyssni for more of your suggestions.

I used to get that Collage Video catalog :lol: , but haven't for a few years.

Share this post


Link to post
Share on other sites

Check out www.bodybuilding .com. It's not just for muscle heads. They have a huge database of excercises and programs, articles, diet tips and all sorts of neat stuff.

Share this post


Link to post
Share on other sites
Ha, I was going to mention this but I tend to be a video maniac, so was afraid, lol. I have over 200 excercise videos and yes, it's a great way to learn correct form (mostly, lol) and technique.

I've ordered LOTS of stuff from collage, and yes, love those clips.

YES!!!! :)

Its OK but it won't give you the same feedback as a good trainer regarding good technique. Even experienced trainers need other experienced trainers to spot flaws in technique .. and its human nature to develop these 'flaws' because it makes things easy for us... its a lot like you naturally limp if you get a thorn in the foot... so we tend to cut certain parts of exersize routines we find hardest to to properly and ironically these tend to be the ones we need most...

I personally find abs and triceps very easy to work out and biceps really hard to do correctly (partly due to old injuries) .. however I will therefore tend to put more into abs and triceps than I do on biceps and do the reps better...

Even though I know this.... it takes a trainer to drill it in (IMHO) .. the same doing back, I find seated rowing (one of the few non-free weight exersizes I do) really hard to do correctly ... its easy to cheat and I can do double the weight or double reps if I do but its no longer the same exersize...

The very nature of free weights (and a big plus IMHO) is they work out more of the body at once... other muscles are used for balance etc. not needed on specialised machines ... however they also give more chance to cheat because of this ... like using too much shoulds for a bench press etc.

I think everyone should train with someone experienced every so often regardless ... just as if we only ever talked to ourselves our speech would become quirkly and less rich...

Personally I prefer training with someone else most of the time .. others prefer working out alone but even then I think regular technique checks with an experienced friend or better personal trainer is a good thing...

If you can't remember how to put together a routine (whichever methodology as there are several) then I'd say getting the technique correct should be #1 before you possibly injure yourself and then miss training for weeks.

Share this post


Link to post
Share on other sites

Steve, can't argue with you, lol. You brought up good points. Fortunately, I see a physical therapist a couple of times a month, and he DEFINITELY corrects my form, lol. I totally agree on not wanting to work what's hardest for us. I DO do that! :ph34r:

Share this post


Link to post
Share on other sites
Check out www.bodybuilding .com. It's not just for muscle heads. They have a huge database of excercises and programs, articles, diet tips and all sorts of neat stuff.

Thanks John, I'll check it out.

gfp, good points, thanks!

Share this post


Link to post
Share on other sites

I love this website: http://www.shape.com/workouts/

I cut and paste the stuff I want to do into a word document and then use it as a guide when I'm working out in the gym or at home. They have workouts for the machines at the gym, with freeweights and even with balance balls. Its great because they tell you which muscle group is being targeted with each exercise so you can make sure your getting everything.

Share this post


Link to post
Share on other sites

I wieghtlifted for 15 years, they used to call me 'Arnold' in the military. First pay attention to your body, it will tell you what it needs. Tired=more carbs, try five smaller meals per day so you can digest it better. Sore= not enough to repair. I have found that you can work out seven days a week without rest and build more muscle if you ensure you get enough of the chemicals your muscles need to build and your body needs to run. Each person however has a different capacity to build muscle depending on digestion, rest, and work, ECT. If you have a more physical job that might interfere with your ability to repair damaged muscle tissue if you don

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


  • Top Posters +

  • Upcoming Events

    • March 24, 2019 Until March 27, 2019
      0  
      NEW ORLEANS GOURMET GLUTEN-FREE mini GETAWAY    March 24 ~ 27, 2019   We have arranged a fun and Gluten-free food filled mini in the city known for it's food and fun.  We have arranged to eat many of the famous dishes that aren't usually Gluten-free at a few of the World Renown restaurants.   Staying at the Royal Sonesta Hotel on Bourbon Street in the center of the French Quarter, you'll be able to enjoy the ambiance of the city at all hours.   Our itinerary will include a Luxury Coach tour of the city and surrounding area - Admission to The National World War II Museum, including the Tom Hanks" 4D film "Beyond All Boundaries" - an exciting Airboat ride and tour through the Bayou.      This it the 3rd time we have visited New Orleans and it has always been well attended, so join us even if you've been there before.  Check out our website for the complete itinerary and cost.    Due to contractual obligations we must have 20 participants by October 31, 2018 to make this a go.      If you have any questions just give us a call at 410-939-3218.  Bob & Ruth info@bobandruths.com (410) 939-3218
    • March 27, 2019 04:00 PM Until 08:00 AM
      0  
       
       
       
      Celiac Emotional Healing Support Group
       
       
       
      Again you are invited to join Johnny Patout, LCSW for Baton Rouge's first emotional healing support group meeting to assist those living with celiac disease manage the emotional challenges so many of us face. Most often the emotional disturbances include depression, disinterest in normal activities, insomnia, grief, mood changes, anxiety, inability to concentrate, extreme concern about managing a gluten-free lifestyle and other emotional and behavioral challenges.
       
      The professionals at Jamestown Avenue Counseling Center created the emotional healing support group to give us a safe place to begin to process our emotions and support each other as we heal emotionally while managing celiac disease and the resulting autoimmune disorders.
       
      The emotional healing support group meets every Thursday, 6:00-7:00pm, at the Jamestown Avenue Counseling Center of Baton Rouge. Jamestown Avenue Counseling Center is located at 4637 Jamestown Avenue, Baton Rouge, Suite B-1. Suite B-1 is upstairs.
       
      The support group is free and open everyone managing celiac disease. For more information: emotionalhealingforceliacs@hotmail.com
    • March 30, 2019 Until March 31, 2019
      0  
      Nourished Festival is a family-friendly event with 10 locations across the US. Attendees will be able to sample food, health and beauty products, meet with companies, learn about the most current food lifestyles, receive coupons and attend educational sessions with industry experts. 
      Nourished Festival, managed by The Nourished Group and presented by Enjoy Life Foods, is the largest gluten-free, allergy-friendly and specialty diet event in the US, with 10 locations including.
      ABOUT THE NOURISHED FESTIVALS
      Managed by The Nourished Group, formerly The Gluten Free Media Group, The Nourished Festivals are the largest and fastest growing special diet consumer events in the United States. Started in 2007, the events have expanded from one to ten cities throughout the country. The festivals cater to anyone looking to lead a healthier lifestyle or those who follow a specialty diet due to autoimmune conditions, food sensitivities, allergies or intolerances. Offerings including Paleo, Keto, Plant-Based, Gluten-Free, Allergen-Friendly and Nut-Free products. The events provide the opportunity for attendees to sample and purchase new products, receive coupons, meet with brand ambassadors and attend educational classes with industry experts. For more information, visit http://www.nourishedfestival.com 
       
  • Member Statistics

    • Total Members
      86,807
    • Most Online
      4,125

    Newest Member
    MeresaI
    Joined
  • Forum Statistics

    • Total Topics
      112,067
    • Total Posts
      956,699
  • Who's Online (See full list)

  • Forum Discussions

    Oh yes, it could, although to be honest I never got myself so wet with sweat that it would have been a serious situation.  However, I can remember one time when I got caught in a cloudburst while going to my car in a large parking lot, though, and got soaked to the skin, and of course had to wear those soaking-wet clothes while I drove the 45 minutes it took me to get home --- I will NEVER forgot the misery and agony of that drive!  I could just barely keep the car under control, in fact.
    Thanks for your response, Squirmingitch, but I have to almost laugh, as at this point I am not really stressing over these questions at all --- just curious.  I have always been an insatiable question-asker, so please don't take my frequent questions as a sign of my obsessing over celiac disease or DH.  Yeah, admittedly I was rather stressed out for a couple of days two weeks  ago or so, but I am significantly settled down now, even while negotiating the nutritional maze of trying to manage two
Water?! That's… unreasonably inconvenient. Did it happen with sweat?
  • Blog Entries

  • ×
    ×
    • Create New...