If you can't tell this is the first time I've ever gotten serious about weight training. My goal is to have a toned fit body.
I see what you mean and my legs get a lot of exercise anyway. On my cardio days they're pretty much the star of the show.
Okay so 3-4 exercises it is. I think I should start working on being able to hold longer on each rep too. I've already done my training for today so the new plan will have to wait for Friday since tomorrow is cardio. I have free-weights, resistance bands and my own body to work with. I think with doing only a few exercises each session that will give me enough variety to keep my muscle guessing.
Is that the order you did them in? You have a lot of minor muscles being worked first, if so. You should concentrate on large muscles and groups first, and if you bother at all with the isolation exercises where you only work one small muscle, then they need to be last.
So you did squats, then squats, then lunges, then mroe lunges...? I think I see why you were shaking.
Squats and lunges are GREAT lower body exercises! Each is complete. There is no reason to do another set of squats or lunges after doing one (or two) sets of them. You could alternate squats today and lunges tomorrow if you want the varitey, but doing four full sets of essentially the same work is what made you shake, most likely. (Okay three, cos it started on the 3rd one).
You don't seem to have anything there for your back and chest. You focus far too much on minor muscles you needn't bother with, and overlook major groups that you should be using.
I normally suggest (from my training as a personal fitness instructor) to do 3-4 exercises, max. Squats or lunges, bench press or pushups, lat pull or chinups, and something for the core area (plank is far better than crunches). Stretch and go home - value your time and use it efficiently.
Sure happy to post it. It was more than the ten exercises I usually do and some of the exercises were new to my routine but as I said I was trying to push myself. Also I usually do just upper body exercises on Mondays but decided to do more full body. I marked the ones that were new and where I started having problems.
Seated Dumbbell Shoulder Press Seated Dumbbell Concentration Curls Seated Dumbbell Triceps Extensions (doubled up the weights) Dumbbell Wrist Curls Dumbbell Lateral Raises Dumbbell Shrugs Dumbbell Side bends Dumbbell Crunches Calf Rocking with Dumbbells Dumbbell Squats (normally would stop here and stretch) Wide Leg Squats with Dumbbell(doubled up the weights) Dumbbell Squats with calf raise and over head press (new) Forward Lunges with Dumbbell press (new) (started shaking on 11th rep - had no problem up until here - broke exercise down to 3 sets of 10 instead of 2 sets of 15) Forward Lunges with Dumbbells (broke into 3 sets of 10 also) Twist with Dumbbells and wide arch Boxer with dumbbells
Whole workout took about an hour including rests
Hmm, looking at this I'm thinking it wasn't the weights themselves but the fact that I made myself do almost twice as much as my body is used to.
Good news is no shaking or sore muscles today
As for the weights the 3's were so light I barely knew they were there and when I used them my weight lifting routine was quite aerobic. I did the work out with the 5's just as quickly until the shaking started.
Fitness Minutes: (130,544)
1/17/12 10:20 A
Hi! I don't have medical experience but I have decades of ST experience, including over-training injuries :)
I shake after lifting very heavy. Sometimes I shake (I call it that "noodly feeling") for quite some time after a wo. I haven't timed it. Particularly, when I've done biceps and tris, it'll be VERY hard to lift a glass of water w/o shaking for perhaps longer than an hour. If I've worked lower body that hard, going down steps, my legs will shake.
They've reached failure. Technically, you're torn muscle fibres. This is what you want in lifting (to a degree) to BUILD more muscle (why you're providing extra protein, too).
DOMS are good, long-term muscle injury is NOT and mind your JOINTS. It sounds to me like you're on the right track -- but again, I'm not a doctor.
Do you mind sharing what type of movements you are doing with what type of weight? Unless you have specific injuries or disabilities, it's incredibly unlikely that 5lb weights would provide enough resistance for an otherwise healthy (even unfit) adult.
Basically, what I'm trying to delicately say is that even your 5lb weights are too tiny. Really, you pick up more than that 20 times a day with daily work, handbags, groceries, children. I doubt your problem is that you're lifting too heavy already.
But please share. There are some specific movements that generally require a very low weight, or are at least much more difficult on heavier weights than others. Eg if you were doing bench press you're underselling yourself, but it might have been appropriate for military press.
I had my blood sugar and thyroid checked before starting a strength training routine and both came back normal.
Usually I try to eat something high in protein after working out. Today it was a sandwich with meat, cheese and spinach. I started eating it about ten minutes after finishing.
Looking at that article I think what I need to do is stick with the 5's but instead of doing 12-15 reps per set like I was with the 3's do 10-12. That should still exaust me but not over load my muscles which is what I think I was doing.
Thanks for the help and advice.
Fitness Minutes: (112,042)
46,222 1/16/12 6:05 P
In order to gain muscle strength and hypertrophy the idea is to overload the muscles more than they are adapted to lifting. Which for many women is much heavier than we give ourselves credit for.
Below is a link to the Ask the Experts Response as to how much weight one should lift to get the results they desire.
How long before lifting did you eat? Strength training is an anaerobic activity which means that the body's primary fuel is glycogen, so you want to make sure that you refuel ASAP after your workout with some carbs and a little protein. If you continue to experience this issue or if you develop other symptoms, you may want to talk with your doctor about this.
I decided that my strength training routine was getting too easy and I need to actually start pushing myself so I decided to up the weight I was using from 3 lb free weights to 5 lb free weights (I double up on things requiring just one weight so on those I was lifting 10 lbs where before I had been lifting 6). I got through the routine with little trouble. The only things I noticed was that I had to take more breaks to catch my breath and about half way through my body started shaking. I'm sure I'll feel it in my muscles tomorrow.
My concern is that even after finishing and stretching I still continued to shake for an hour after (made eating my post work out meal interesting). Is this normal? Will it go away as my body gets used to the heavier weights? Should I go back down to the 3's? or what? thanks!
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