I used to do a lot of weight training in high school and college but haven?t in a few years. I?m starting back at it and am wondering if any of you use weights as a big part of your mountain training. Curious on various reps and sets some people might be using.
Being inconsistent in workout is a very familiar story. a big time guilty here.
Anyhow, if you are working after a big gap, just start with minimum. And it really means minimum. Oh just reread your post and you are not asking for suggestion, rather just to share our routines.
I do dumbells. I try grabbing 35 lbs each weight and do multiple exercises with them, 3 reps in each.
then I do bench press. and start from zero weights on each side of barbell. and then 25 lbs each side, and then ultimately 45 lbs. With zero weight 1 rep of 15 times, with 25 lbs 3 reps of 10, and then with 45, its usually 3 reps of 6-7.
Everyone doing weights should share their routine without the fear of being judged or intimidated
been pumping the iron for a long long time, have used different regimes, sequences, routines, circuits, sets, supersets, and what not and what not at different stages of my life. I will not give you a very prescriptive or technical advice as i believe you will have to find a method that works best for you, but knowing a few basics principles might help
1- workout without a proper diet is a waste of time and effort
2- no matter which exercises you do with how much weight you lift, if you keep doing it often enough, your body will adjust to it causing muscle flattening, so use mix and match of various exercises, to shock your body
3- warming up and cooling down are NOT overrated
4- if you are just getting back to the weight training, start off slow, using lighter weights and then gradually make your way up.
5- its the technique and form which is important than the amount of weights or number of reps.
6- try increasing weights slowly e.g 2.5kg every week for upper and 5kg for lower limb exercises
7- remember, compound exercises give you the best bang for your buck than the isolated ones
8- it takes time, sometimes long time, sometimes never, to reach your desired physique (obviously without roids), you will enjoy it more if you take it up as a lifestyle, rather than a target or goal!
9- don't overdo it, three times per week is more than enough, your muscles actually grow during your rest phase, and some experts even say that its important what you don't do during training than what you actually do!
10- adding a bit of cardo, aerobics or body wt routines to your poundage is not a bad thing at all.
hope this helps, happy pumping the guns, Eat - Sleep - Lift - Repeat
Depends upon your goals
Less weight more reps = strength, endurance, toning
More weight less reps = mass, bulking up
I start with 5lb and work my way up to 20 lb doing 10 reps each per every 5lb