View Full Version : Any Weight training questions...come here

12-15-2002, 08:13 AM
OK, before anyone thinks "Who is this smart ass", I am not saying that I know everything about weight training or general training. However, I have been lifting for about 8 years now and have gained a fair bit of knowledge in that time. I was also a gym instructor for about 18 months before I joined the Army where I also got a further trainers qualification.

I'm not going to go into full on anatomy lessons here, you guys probably don't want to hear them, and I am too lazy to give them, but if you have any questions regarding routines, weight gain/loss or techniques in the gym....ask away.

12-15-2002, 03:27 PM
alright seldom. First off I need to get some good legs, in boxing I gotta be able to dance move and all that for a few rounds and I cant make it past 2 rounds without my legs turning into rubber and slowing me down. The big problem is I cant really do squats because I have bad knee's, my knee's pop and crackle every time I squat down like its rice krispies and my knee's start to get real sore. I tryed doing no weighted squats but that hurts my knee's the same altho I can get a half decent workout in before it starts hurting. What alternative exercises would you recommend besides squats to help me increase my muscular endurance and strength in my legs that would not put alot of stress on my knee's? I live on a steep ass hill which is a good run and usually hit up the stair master when I go to the gym so hopfully those things help.

all help is appreciated,


12-15-2002, 04:20 PM
i need weight loss and tonight info, anything and everything!

12-17-2002, 08:36 PM
[quote:1876aa09f6="CrashZero"]alright seldom. First off I need to get some good legs, in boxing I gotta be able to dance move and all that for a few rounds and I cant make it past 2 rounds without my legs turning into rubber and slowing me down. The big problem is I cant really do squats because I have bad knee's, my knee's pop and crackle every time I squat down like its rice krispies and my knee's start to get real sore. I tryed doing no weighted squats but that hurts my knee's the same altho I can get a half decent workout in before it starts hurting. What alternative exercises would you recommend besides squats to help me increase my muscular endurance and strength in my legs that would not put alot of stress on my knee's? I live on a steep ass hill which is a good run and usually hit up the stair master when I go to the gym so hopfully those things help.

all help is appreciated,


Does your gym have a 45 degree leg press machine? I would suggest using this to improve your leg strength and endurance as you are pretty well supported, the strain on your knees is less IMO and you can limit the range of movement if necessary to suit.

Try doing 4 - 5 sets of about 12 - 15 with a decent weight, keep a good form and it should help. Squats are unbeatable as a leg builder, but you aren't the only dude with knee or back problems who has trouble squatting.

The stairmaster and hill running will also be of great assistance so keep them up for sure.

Good luck :D

12-17-2002, 08:46 PM
[quote:77dd35ce7a="VulgarTheClown"]i need weight loss and tonight info, anything and everything![/quote:77dd35ce7a]

How is your knee going? For weight loss, I would suggest doing 2 cardio sessions a day of at least 30 mins long, 6 days a week. Preferably one before breakfast and one late afternoon. Monitor your diet, try not to eat carbs after 3 pm and keep your meat very lean, lots of Chicken and fish.

Vary your cardio to avoid staleness or boredom. Swim, run, bike use machines, whatever, as well as your usual fight training

12-17-2002, 08:57 PM
jesus my typing really sucks or people mess with my posts.

what about toning?

me knee feel better, i did some JJ for the first time in 6 weeks yesterday and it didn;t hurt till 2 or 3 hours after, i guess tahts good sign. i go to the doc friday.

12-17-2002, 09:15 PM
Ah...you meant Toning!!

What weight training are you doing now Ben? Toning is basically a combination of muscle gain and fat loss, which will make you appear more muscular and 'toned'...as you increase your cardio and strip off the body fat you want to, your muscularity will become more apparent.

12-17-2002, 09:23 PM
i really don;t enjoy lifitng weights at all. i don;t mind cardio.

i can;t run long distances cause of my knee and i getextremely winded extremely fast.

which brings up another queestion:

why can i roll for over 15 min beforei get tired yet run 3 min and be totaly winded?

12-17-2002, 10:06 PM
For the same reason that a lot of people can swim for amazingly long times, yet can't run around the block. Your technique and mat conditioning would be a lot better than your running conditioning.

Running is a pretty hard thing on the body to do. The jarring and pounding that your legs take makes it harder to keep going than if you are in the water or on the mat where there is minimal impact.

If you don't like weights, it will make it harder to achieve the toning effect you are after, but there are options. Body weight exercises can be pretty useful...dips, chins, push ups, squats or lunges can all do the job. It will take high amounts of them, but the good part is that you can do these with little or no equipment and you can do them pretty much whenever you feel like it as they don't cause the same muscle damage as free weights will...your gains won't be as great either, but that is your call to make

12-17-2002, 11:40 PM
i dont; want to start lifting till i drop the weight i got packed on.

so basically by getting skinnier i will be toning technically then one i lose say i dunno 40 - 50lbs i will start weight lifting.

next question oncei find out form my doc what is wrong with my knee..... how ot strengthen it so i don;t hurt i again.

12-18-2002, 12:07 AM
Even though you want to lose 40-50 lbs, I would make sure I did some strength work as well. You want to lose a majority of body fat, not a majority of muscle mass. You will lose some, but try and keep it to a minimum.

With your knee, there is a fair bit of rehab type exercises for the early stages to strengthen it, but I would suggest you speak to your physio or Dr about it as I don't want to suggest a routine without knowing the full extent of the injury...I am nothing if not caring and professional!!

12-18-2002, 08:16 PM
I figure if you've been lifting for 8 years and you aren't dead yet, you gotta know something..... :lol:
My question:
I have a 16 yr old who I have to spot while he is lifting. He does 6 sets of 10, with 140 lbs. And how long should he stick to this before moving up and adding weights? Would a bowflex with a tower give him the same results? (thinking christmas here)......

12-18-2002, 08:34 PM
How easy is he doing the reps in each set at that weight? If he is doing them pretty easy for the best part of the time, then he should look to increasing the pounds. At 16 I would suggest he does it reasonably gradually but a jump to 150 or 155 would not be out of the question.

try this out. Keep the 6 sets...first one use as a warm up type set, do 15 - 20 reps at about 100 lbs. After that, sets 2 - 5, use weight range of 140 to 155, try for a good 10 reps at 140 in set 2, set 3 150 for as many as possible, set 4 if feeling strong, 155 for as many as possible, set 5 either 150 or 155, as many as possible again. With set 6, come back down to 140 or 145 and get a solid 10 out again.

This should change up the routine a bit and stimulate new growth hopefully.

As for the Bowflex question, to be honest, I was taught by some older guys when I was 17/18 and had free weights drummed into me! The machines I have used haven't had the feel of free weights and you don't get the same gains as you generally don't use the same assisting muscles to stabilise the weight that you do with free weights. That being said, they do have their place, especially with beginners or injured people.

What is the rest of his programme like?

12-18-2002, 09:11 PM
First, he is 5'7" & weighs 125 lbs. He curls, 2 sets of 10, 40 lb dumbells, then he does butterflys, 4 sets of 10, 40 lbs. Then benching. Thank you for helping me here!!! :lol:

12-18-2002, 10:32 PM
He is doing well at his size to be lifting what he is...it is always good to see someone able to bench more than their bodyweight, especially at 16.

What he does so far is a start, but it would be ideal if he could expand that programme a bit and start to train more of his body. Give this a try...

bench 5-6 x 6-10 as written before
Squat 5 x 8 - 12. One of the best whole body exercises anyone can do.
Chin ups if possible 4 x as many as possible.
Upright rows 4 x 8 - 12. Great for upper back/traps.
Military press 4 x 8 - 12. For shoulder development
Dips 4 x as many as possible. Triceps and chest
Curls 4 x 8 - 12 for the biceps.

This is a solid basic programme that will help him out with his whole body development.

Make sure he uses good technique with all the exercises though, especially squats as it is adesirable to avoid injury. There are some good sites or books around to describe correct form, or failing that, PM me and I can help out.

12-23-2002, 06:09 PM
OK i have a ****ty bench. i know this. but i was kinda ipressed when on a sitting bench maching (sitting straight up pushing out in front of you) i was pushing 16 reps of 1502 times after doin 3 sets of 120x20. is this good?

also on a laid down bench doin 20 reps starting with only the bar and adding 10lbs then 5 lbs then 5 lbs etc.. etc.. to each side is that good?

12-23-2002, 06:42 PM
It sounds like you have a good level of muscular endurance by the amount of reps you were doing on the sitting bench machine. Perhaps try a higher weight? The best way to improve is by continually increasing the resistance you are lifting, same as with cardio, the best way to improve is by running harder, or swimming further etc.

You have the right idea with the flat bench, keep going with that, you will find that your strength will increase over time.

Try this on flat bench and see how it goes.

Warm up with the bar...do about 20 - 30 reps with this.

1st set ... 15 lbs a side
2nd set ... 25 lbs a side
3rd set ... 25lbs a side
4th set ...20 lbs a side
Adjust these weight as you see fit. If you can do heavier, by all means do.

How many reps are you getting with the weights currently? It may be that you could lift a lot heavier thasn this, but haven't really tried to as yet...

12-23-2002, 07:02 PM
my last memory of benching before today was summer of 8th grade i couldn;t put up 90lbs and i was embarased and haven;t done it since.

12-23-2002, 07:23 PM
Thats cool, go with my initial suggestion in my last post. You will improve quickly from this, believe me. Those 8th grade memories will be long forgotten

01-04-2003, 05:04 PM
ok seldomTap, got my 16 yr old a weider crossbow, got to put the friggin thing together, soon as we do that we can get busy. Have you heard of it, what do you think? Also I plan on using it, but have a question, is it possible for me to shoot myself across the street using it, as this would be very embarassing. I do not want guy muscles, just toning, what do you recommend?

01-04-2003, 05:31 PM
try look around a bit here about that product


01-04-2003, 06:09 PM
Have to admit, I don't know a great deal about the CroosBow as they haven't made their way down here yet...

But, from doing some reading on them, I can safely say that you won't fire yourself across the street from one!
Also I doubt you will get "guy muscles" from it. As a rule, most resistance training machines will do a very good job of providing some strength gain and muscle growth which essentially is the toning effect you are after.

The site for the crossbow www.crossbow.com is worth a read. Get past the Weider hype (which is plentiful but no worse than the Chuck Norris total gym) and it seems to be a decent piece of gear and you and your son should get decent gains from it over time.

It should be pretty much spot on to what you are after.

However, if in time your son wants to get bigger, I would still suggest free weights are the way to go...call me old fashioned, but from my experience, free weights are a fair step ahead of any machine I have used for building larger muscles...that being said, the crossbow does appear to be a good piece of equipment, which gives a full range of movement, which is rare in a machine and should serve you both well.

Hope that helped:)

01-11-2003, 10:29 AM
oh my god seldom.......... my chest hurts!!!!!!! How could my chest hurt, I was working on my arms. I finally got the stupid thing with 3 million parts together, we even have some left over parts, hmm, :lol3:, funny they don't mention anything about extra parts, but anyway, I did 15 stretch things, whatever their called, but he said if I rest a day I will go thru it again, he told me to only do 5 to start, but I was proving I could do more, ouch, is he right, or is he trying to kill me???:devil

01-12-2003, 04:23 PM
If you only had 15 extra parts out of 3 milion, I guess it must be pretty close to being right!

Yeah, resistance training is hard on the body at first. Especially if the range of motion is more than you are use to from previous training or if you are new to the game altogether.

The answer is to stretch, stretch and keep stretching. Eventually your muscles will get use to the new stimulus and respond less painfully, but it may take a patch. Keep at it though, it will be all worth it for you

01-12-2003, 07:21 PM
tiny tiny question....... I don't want a bigger chest.............
this won't happen will it? But I don't want them stretched to the floor either. I want my arms just to be really tight, why the heck does this effect a chest?? I know your probably shaking your head by now.............. and what is a patch??? sorry, dum question I know..

01-13-2003, 04:06 PM
The reason you may be feeling this in your chest is that when we do any resistance training, there are the muscles that are directly affected, for instance in a bench press, the chest. There are also ones working in opposition to this, in the case of a bench press, the back. These keep the balance and play an important part. There are also synergists, or assisting muscles, which basically do a lot of the work also, but mainly as stabilising joints, ie shoulder muscles (deltoids) supporting the shoulder join, triceps the upper arms.

That should explain why you are feeling things in places you didn't expect to.

If you could though, briefly describe what you are doing on the machine, which way you are sitting/laying? what sort of motion are you using? This could answer even more questions for you.

You probably won't gain a lot of muscle mass in your chest, but you should get some toning effects which will make you chest firmer and "keep them off the floor"!

Oh, and a patch is just a length of time in my speak! As in "I'll be there in a patch"


01-13-2003, 06:36 PM
I stand facing away from it, holding the pull things, arms almost behind, but pulling them forward to straight out in front! Last night I did 10, still hurt, today is not so bad, will do 10 again. I also do leg lifts, 15! I can feel my stomach muscles tightening as I do them, guess thats good. I don't know the amount of weight yet, I think it's 60 lbs. Actually it's kinda exciting to learn this, thank you seldom!

01-13-2003, 09:30 PM
OK, from what you have described...you would be working your chest there quite a bit. It could be done in a few different ways depending on your motion, but there would be some chest contraction involved.

Do you use a straight arm in like a smooth arc from back to front? Or a pressing movement?

01-13-2003, 09:43 PM
seldom you know me man, what can i do to try and put on a few kgs , by the way hows it going........long time no see

01-13-2003, 10:09 PM
Hey Bob, I know, haven't been around much lately huh...looks like I may well be moving again soon also so I may not be back on the mat properly for a while.

Man, you need to eat better, more frequently. Also do some weights won't hurt you either. There is a ****load of decent gyms around for regular folks that would serve the purpose pretty well.

I can give you an actual programme if you want to start out with also

01-15-2003, 04:49 PM
I do smooth arcs, as smooth as the resistance will allow, now I'm up to 15! I do 15 ab crunch 15 leg press, 15 leg extensions & 15 lat pull down, 15 bicep curls & last I do 15 butterfly! And, I don't hurt anymore.....................
Was hard remembering to use the resistance, but now I think I got it, takes me an hour, but my 16 yr old supervises very well!
(and doesn't let me cheat). And he is not susceptible to bribery!
Another question, I weigh 127 lbs, he says I might gain because of muscle mass, how can I keep from gaining that weight? Please don't say I have to give up my beloved chocolate..................

01-15-2003, 06:45 PM
You ay gain a few pounds on the scale...but you will look better and be firmer overall when this happens.

Muscle tissue weighs more than fatty tissue, so even though you will like what you see in the mirror more, your weight may go up a bit. My answer to this is don't worry about the scales too much...just keep an eye on the mirror, it will give you a much better indication of how you are going and what you want to improve.

Good to hear your son is keeping you in check!

01-15-2003, 08:49 PM
hey seldom the programme would be nice .....i have been eating decent lately, spewing aboutu the moving ..where you moving to

01-16-2003, 01:28 AM
SOuth again at this stage, but possibly changing jobs so may be moving further away...unsure yet.

Will PM a good starter programme.