weights for geek girls

[SomebodyElse]

Tales of endurance makes people think you are crazy.

:p
Well, not all tales. :hump: :lol:

[das_nut]

Well, not all tales. :hump: :lol:

Hah.

I was doing a 40+ mile loop on my bicycle one day and I had to take shelter in a bar due to a bad thunderstorm.

I got a ride home with a couple since they were going in the same direction.

When they heard how far I went, she asked me if I had a girlfriend. :lol:

(Not that 40 miles on a bike is that far, but...)

[evelinadatta]

So does the lower weight, many reps ever lead to anything beneficial? Specifically I am actually looking to build up the endurance of my back muscles. Recovering from a rib injury from a couple of months; I have been cleared by doc to go back to do the exercise machines. The high weights, few reps recipe does not seem to be working for me though as it only tightens my muscles and they get all knotted up and spasming. I am wondering if lower weights, many reps might be a better way to start off?

[AussieShane]

So does the lower weight, many reps ever lead to anything beneficial? Specifically I am actually looking to build up the endurance of my back muscles. Recovering from a rib injury from a couple of months; I have been cleared by doc to go back to do the exercise machines. The high weights, few reps recipe does not seem to be working for me though as it only tightens my muscles and they get all knotted up and spasming. I am wondering if lower weights, many reps might be a better way to start off?

Hi reps , low weight does improve endurance slightly and burns calories. But the thing that is much better for strength-endurance is Supersets

It's where you perform one set after the other without a break. My favorite antagonistic supersets. This is where you work opposite muscle groups.

So for example, I do 1 set of 8 - 12 reps of bench Press to workout my chest and triceps, immediately followed by 1 set of reps til failure on the wide grip pullup to target my lats and biceps.

Supersets if done properly give some of the best overall results. Particularly antagonistic ones.

Keep the rep range from 8 - 12. This has been researched to be optimal for strength-endurance and fitness.

[rapt]

^^ ive had way better results doing similar supersets to that a couple of times a week over the course of a 6 mth period, than i ever got working out every day for 2 years when i was a bit younger. i was over training my arse off and not really getting anywhere.

[codemonkey]

The goal with weight training is to work your muscles to near-exhaustion. You can achieve muscle exhaustion with lighter weights and lots of reps but why waste time doing that when you can lift heavy weights for fewer reps. One thing light weights are great for is learning proper form. Once you have the form down, you can heavy up without hurting yourself.

[keepitlow]

http://www.thetrainingstationinc.com/exercises.html

...a good site for instruction

[keepitlow]

The goal with weight training is to work your muscles to near-exhaustion. You can achieve muscle exhaustion with lighter weights and lots of reps but why waste time doing that when you can lift heavy weights for fewer reps. One thing light weights are great for is learning proper form. Once you have the form down, you can heavy up without hurting yourself.


Yes, good advice CM. I've been stuck in a funk with high reps for the last few years and just started to get back to more power lifting training. I like it better.

But am old and at 54 can't get too crazy due to injuries. But we should always be challenging ourselves if we don't with to decompose too quickly.

[vigilant20]

Just wanted to check in that the new routine is working well for me. I'm still excited about it and doing it every day, but will cut back to the suggested twice a week soon. My muscles have already gone from the squishy sort that deflate when squeezed to noticeably firmer and non deflatable...hehe.