OK - Now look, I'm older than most of you - 68 on the 25th. I have read and re-read the BOOK - and the Exercise Plan. I just want to make sure I'm understanding the workout.
Is it 4 sets of 12 reps at one weight
then 4 sets of 10 reps at a heavier weight
4 sets of 8 reps at an even heavier weight
And finally 4 sets of 6 reps at the heaviest weight
then one set or 12 reps at the (8 rep weight)
This is all new to me - don't want to screw up.
Hey Sharon- Let's walk thru this...
The program is divided into Upper body and Lower body exercising days, with a cardio day in between. Let's say it's Upper body day- you will be working out the major muscle groups (chest, shoulders, back)first, then the smaller ones(triceps and biceps). This is mostly because you will be working the smaller groups even as you do the bigger groups, too.
For the first exercise,do 1 set of 12 reps with a weight you can easily handle,rest 1 minute, then increase the weight and do 1 set of 10 reps,rest, then increase weight and do 1 set of 8 reps,rest, more weight ( and this should be the one that you can just barely do) and 1 set of 6 reps, rest, then LOWER the weight one notch and do 1 set of 12 reps. Immediately do a different exercise for that same muscle group 1 set, 12 reps.
Here's an example from my w/o:
for chest- laying on my back, I do chest press 12 reps at 30 lbs...rest
10 reps at 35lbs... rest
8 reps at 40 lbs ...rest
6 reps at 45 lbs....rest
12 reps at 40 lbs and then
right into doing flyes- 12 reps at 30 lbs....rest 2 minutes and head into next exercise, which for me is shoulders.
This way you "teach" the muscle to handle a progressively heavier weight, which helps it get bigger and stronger. It always amazes me how "light" the 40 lbs weight is when I do it the second time! Our bodies can do so much more than our minds think we can!
BTW- I will be 60 at the end of this year...use it or lose it!
Best of luck- Bob
Wow - Bob thank you for clarifying...As you can see by what I wrote in my post - I didn't understand completely. BTW - that is the workout I have been doing...the one I posted...4 set of each, etc. etc.
OY - have I been working out hard.
Thank you so much!
Holly cow lol
Yeah, you will probably find that now that you got it right you can increase the weights.
And in doing this, you will achieve much better results a lot faster and with less work and risk of injury.
Well - the next workout shyould be interesting. I have increased my weights each set - and at the gym I'm at they only have 10 pound increments. The leg press however, is 20 pound increments - so I have been really working hard. 40 pounds for 12, 60 pounds for 10 reps, 80 pounds for 8 and 100 for 6 reps.
Actally did 120 for 6 reps today.
Thank you...Hahaha...I'll let you know how my Friday workout goes.
Glad to have been of some help, Sharon. It is always best to exercise correctly!! The real key is to maintain good form and be in control of the weights as you use them-- so many times I see folks in the gym "throwing" the weights back and forth instead of using their muscles to raise and lower the weight in a controlled and efficient manner. It' all about getting the muscle to fatigue-that's what will make it stronger for the next go-around.
Tell us how Friday went!
Can I ask you a few questions too? I am between week 4 & 5 and I haven't changed my upper & lower body routine or adding addtional pounds. When should I change my routine? I am mainly doing free weights instead of machines. When should I add more weight? I am still sore 2 days after both workouts and I am usually having a hard time finishing up on the 12 reps (the last set on each).
@ Tonja- If it seems that you are still maxing out (hitting your 10's) then no additional weight is needed at this time. Remember- it's about you and your body's ability to change and grow. I caution you to get too hung up on any kind of time schedule for increases, just as I would caution anyone about using the scales to judge progress or "success" in a Challenge. If you are truly giving it your all for that last set, then I'd let it be for now. As for changing your exercises...I think it's a good idea to use different ones every 4 weeks or so. Slight differences in exercises use slightly different parts of the muscle,so the net effect is the muscle gets fuller usage. I was surprised how much difference I felt when I started using an incline bench (as opposed to a flat bench) for chest exercises!
Best of luck- keep us informed as to how it is going!
Hi ya'll - I've been working out faithfull hitting my tens..pushing through to failure. I'm seeing results - but I have to ask...am I doing something wrong - I have yet to experience "muscle burn" - unless I just don't understand what it is - or perhaps I'm ignoring it. Is it imperative to "feel the burn." Help.!
Hi Everyone, it's great to read your posts and be encouraged. I have been working out as hard as I'm able since I started March 26th, increasing and adjusting weights to make sure I always hit 10's. Sometimes I can barely complete. 2 days ago was lower body, I was doing the Lying Leg Curl and struggling to get the last curl completed when I got a heavy nosebleed, which I have never had before. I couldn't get it to stop and had to stop my workout and leave the gym. I did my cardio last night and was fine, but then today I was doing upper body and doing the Wide Grip Lat Pulldown at 8 rep set when my nose started bleeding again. I did manage to get it to stop after about 10 minutes and completed my session at all the weights I had planned. Anyone have any idea what this is caused by? I really concentrated on breathing correctly today to make sure that wasn't the cause. Also, even though I'm pushing to failure, too, I only feel some slight soreness of muscles, but no burn, either.
HI CAbinlover, this is what I found when I googled the question:
" 2 reasons come to mind. The first is that you are holding your breath lifting heavy weights. This causes an increase in the pressure in the blood vessels in your face and nose, and the small friable vessels that sit within the mucosal lining of your nose are bursting.
The second is really the same reason, that you are getting a massive increase in blood pressure and its causing these same vessels to burst. This increase in blood pressure can happen not only for the lifting of the heavy weights, but also if your blood pressure is high pathologically or due to the use of pre-training stimulants.
Either way, you need to go and get this checked out. Whilst the above reasons are the likely reason, they are not the only ones. Many causes for epistaxis (nose bleeds) exist and without actually examining you, there is no way of knowing. My advice to you is to make an appointment to see your local doctor who will likely get you seen by an ear, nose and throat specialist (otolaryngologist) for investigation. Let us know the outcome."
I hope this helps,
Thanks, Dee. I had gotten the same answers. Will be doing legs again tomorrow morning, will see what happens! Will probably then be seeing my doctor later next week.
Probablygood to not overdo the weight. And be very conscious if you feel like you're pushing - or you feel pressure in your head - I know that sounds strange...but I discovered I was doing just that and stopped. Best of everything to you.
Thanks Dee. Did lower body workout today and was fine, actually even felt stronger at heavier weights, & no sign of nosebleeds. Happy & healthy Easter weekend everyone
So happy to hear! You have a great Easter too!
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