I took a weightlifting class as an elective in high school and loved it. After that, I joined a gym and started to work out fairly seriously for the next ten years. And after a break of over 15 years, I've finally made it back to the gym. Yeah!
I'm always hesitant to recommend my way of doing anything to others. This includes weightlifting. I'm a to each their own kind of gal. But I'm going to try to get over my reluctance to give advice and start writing more on weight lifting.
Lifting heavy a few times is better than lifting light a lot of times, except in certain cases. I spend more time on multiple-muscle lifts than on muscle-isolating ones because I find the big lifts are more efficient and effective. Though I do include smaller lifts, like the bicep curl, occasionally, or for a few specific exercises. I like to start with the heaviest weight I'm going to use and go down from there, rather than spend the time to pyramid up and down to my max. This way I can lift my heaviest while still fresh.
I generally use a weight that allows me to do no more than 8 or 10 reps. And for most sets I do btwn two and six reps. Again, I have exceptions. Sometimes I do two sets, sometimes five. It depends on how I feel that day and on the particular lift. I tend to push really hard each workout. This of course leads to soreness and sometimes needing to skip an extra day. I just get bored if I'm not working hard.
Also, I don't like to rest for too long. My heart definitely feels worked after a good session in the gym. I think many fitness experts don't consider weightlifting aerobic enough. Well, I disagree there. I've done quite a bit of aerobic exercise in my life, and I find lifting heavy to be just as effective an aerobic workout. And I can feel the effects on my heart for hours after, just like after a fast 10k or a long bike with hills. I'm not arguing weight lifting is superior to other exercises, just equivalent and as worthy of respect.
To sum up my weightlifting philosophy: lift heavy, lift big, and keep moving. Push yourself. Don't be afraid to find that weight too heavy to lift once. Then you'll know your limits. If you feel tired, do fewer sets. Take a day or two off if sore. Go back refreshed. Don't be overly worried about numbers and sets and reps. Don't be hemmed into anyone else's program. Find what works for you. Just be sure to have a balanced workout that hits all muscles and one that is taxing enough to provoke muscle growth.
Where did my comment go!? I made a long comment about the gun show in Virginia next month (I know different type of gun show:) I'm thinking of buying a gun before they're outlawed. Virginia has pretty constitution friendly gun laws.
Posted by: The Accidental Carpenter | 03/23/2010 at 05:53 PM
Our comment on your comment about your first comment also disappeared....very strange. Must be this post.
Posted by: MTheads | 03/26/2010 at 09:33 AM