View Full Version : just starting weight training
explody pup
02-22-06, 06:16 PM
Just joined a gym that's about 2 miles away from work.
My big plan is to head on over there during my lunch break. But figuring in travel time, changing clothes, and eating, I have about 30 minutes to actually workout. Minus 5 minutes for warming up on the treadmill. So, my question: Is 25 minutes of weight training a day enough? Keep in mind I haven't lifted weights for about 9 years. But I have been doing a decent amount of self-resistance workouts (hindu pushups/squats, crunches, etc.).
Anybody here who does a lunchtime workout have any tips?
Slow Train
02-22-06, 06:39 PM
Many gyms have circuit weights, a series of weight machines set up in close proximity so you can quickly go from one to the next. That is what I would do if I only had 25 minutes. You don't have the time for free weights.
P.S. - I have seen gyms place colored stickers on the weight stacks to allow you to move quickly select the correct weight. For example - yellow might be low, blue medium, and red high weight. Then you simply have to remember blue + 1 (etc.) rather than 60 pounds.
If they don't have this - suggest it ;)
Sure. Superset, do circuit training, and do multi-joint strength training exercises. Now, if you're looking to build and bulk up, then it is definitely not a lot of time. But for general strength training, yes. It can be enough. Just be super efficient- don't waste time. Don't talk to people. And you don't need more than 30 seconds of rest between sets.
Koffee
when i don't have much time to be at the gym, i do the exercises that require certain machines there, then i use my $20 target weight set to finish the job at home in the evening. perhaps not as efficient because it's not all at once, but allows me to get a wider range of exercises in the times that suit me.
thorton
02-22-06, 09:12 PM
Hey man, what ya want to do is 1 body are a day.
So mondays biceps, forerms triceps
tuesdays Leg
Wednesday Chest, abs
Thursday Back,
Friday off day
Something like that would work. If ya need anymore help message me, I am pretty goot at the making the programs.
explody pup
02-22-06, 09:23 PM
Now, if you're looking to build and bulk up, then it is definitely not a lot of time. But for general strength training, yes. It can be enough.
There are 2 things I'm looking to do with this. One is strength training. The other is to build more muscle to aid in burning off some fat (in addition to cardio, usually running). I don't know how much this'll help in the 2nd point, but it'll at least get me going in the right direction. I'm also curious to see what this'll do for endurance training.
Thanks, everybody, for the help so far.
I'm meeting with a trainer on Friday to go through the machines with me. I'll wait till I get a better idea of how everything is set up and then I'll figure out a daily schedule.
Ask your trainer to take you through MULTI-JOINT exercises, and ask him how you can progress your weights with the multi-joint exercises over time so you can build muscle.
Strength training is not endurance training. Strength training is building muscle- muscular endurance is training the muscles to fire repeatedly within a time frame to its fullest potential. Endurance training is (cardiovascular) training for long rides and training your cardiovascular system to work efficiently (heart, lungs, and circulatory system) during prolonged aerobic exercise.
Muscular strength won't do a lot towards the endurance. Muscular endurance will allow the muscles to contract optimally while doing your cardiovascular activity- that's your clue to how you can take advantage of your strength training program. Be sure to relay your goals to your personal trainer.
Good luck!
Koffee
Just joined a gym that's about 2 miles away from work.
Anybody here who does a lunchtime workout have any tips?
you need to decide how many days a week you can go to the gym and discuss this with the trainer. if you're going to end up paying a trainer, you should look for the following when going in blindly:
1) do they have a degree in exercise science or closely related
2) what certifications? most important to look for are:
-ACSM
-NSCA (CSCS, CPT)
FCastigl
02-23-06, 03:28 PM
you need to decide how many days a week you can go to the gym and discuss this with the trainer. if you're going to end up paying a trainer, you should look for the following when going in blindly:
1) do they have a degree in exercise science or closely related
2) what certifications? most important to look for are:
-ACSM
-NSCA (CSCS, CPT)
Definitely look for CSCS certification, these guys know what they are doing. Most gyms just employ CPT with certs from NASM, ACE, etc...who are still knowledgable guys, but if there is a trainer with CSCS go with that person.
NASM certifies CSCS... so you can't say CSCS is good but NASM is bad. :-/
Really, the tougher certifications may have good people who have the certifications, but how long ago did they get the certifications? Do they go to conventions? Do they update their certifications with continuing education? When was the last time they changed the manner in which they train people?
There's a lot more to the certifications than which one they have, though the good ones out there would be NASM, CSCS, ACE, and ACSM. The other ones depend on the people more than the certification. But even not very bright people can get their certifications. I just took an exam myself a couple of weeks ago for a certification (upgrading what I've got), and I showed the practice test to someone else who has the same certification but took the test 7 years ago. The test was much harder now than 7 years ago! But once you get it, you're certified for life unless you do absolutely nothing to maintain it. Then you have to retake it, but even that takes a lot of effort.
Anyway, what I'm saying is judge the person by what they say as well as by their certification. Tell them your goals and ask them what they can do for you. If they can't give you an intelligent answer, keep moving on to the next trainer.
Koffee
you need to decide how many days a week you can go to the gym and discuss this with the trainer. if you're going to end up paying a trainer, you should look for the following when going in blindly:
1) do they have a degree in exercise science or closely related
2) what certifications? most important to look for are:
-ACSM
-NSCA (CSCS, CPT)
As an aside, the woman who I work for has an exercise physiology degree, but yet she calls rowing a "tricep exercise" (for the primary exercise, not a secondary tricep exercise). Just because you have the degree doesn't necessarily mean you are the smartest crayon in the box.
(See post above for further details)
Enthalpic
02-23-06, 04:24 PM
My $0.02
You can do so much in 25min, lets see some numbers:
1second up, 2s down = 3s/rep
3s/rep x 12 reps = 36s
36s + 54s recovery (almost 2:1) = 1.5min/set
3sets makes for 4.5min; then you have 30s to setup the next exercise. :)
5 exercises/day is plenty if you do multijoint ones; forget all the isolation stuff. However, don't always do the same 5 exercises.
Definitely look for CSCS certification, these guys know what they are doing. Most gyms just employ CPT with certs from NASM, ACE, etc...who are still knowledgable guys, but if there is a trainer with CSCS go with that person.
:D well thanks for the compliment
NASM certifies CSCS... so you can't say CSCS is good but NASM is bad. :-/
http://www.observedtrials.net/vb/images/smilie/umno.gif unless you were refering to CEU's
Really, the tougher certifications may have good people who have the certifications, but how long ago did they get the certifications? Do they go to conventions? Do they update their certifications with continuing education? When was the last time they changed the manner in which they train people?
good point. i just renewed mine. you lose your CSCS if you do not stay current. it's not forever.
There's a lot more to the certifications than which one they have, though the good ones out there would be NASM, CSCS, ACE, and ACSM.
ACE is okay...but lower tiered. they have done well in promoting themselves and obtaining a higher degree of respect. NASM is pretty good. ACSM and CSCS are still a bit better. i give the clinical nod to ACSM and the sport side of things to NSCA (CSCS)
let me give an anology so you can all see a bit of my thought process on this. let us look at the field of nursing. very broad spectrum of abilities here. some specialized and some, to be quite honest, are laughable.http://www.observedtrials.net/vb/images/smilie/momaru.gif
oh, but what's that you say? what do they all have in common? that's right...they're all REGISTERED NURSES licensed by their state. well, you might be a fantastic nurse....but go try to get hired at a hospital without your RN. yeah, good luck with that.
hmmm...what a novel idea. a universal license giving some type of assurance that one has met minimal standards in their field. :rolleyes: cool.
so why do we need 23857058023476 fitness certifications? shoot, even the dieticians have their act together. PT's, OT's, ATC's...its all the same. (let's not forget that PT was not always a graduate level degree...and i am only talking mid 90's or so. this means all PTs with a bachelors before this time are "grandfathered" in. does this mean everyone who obtained their "whatever" X number of years ago are deficient? maybe. i might be inclined to recommend someone seek a graduate degreed PT http://www.observedtrials.net/vb/images/smilie/dunno.gif )
i guess the fitness field just isn't taken serious enoughhttp://www.observedtrials.net/vb/images/smilie/wtc.gif ...and never will be so long as 235792352356278356 certifications exist.
oh yeah...look for one that has a degree or advanced degree. this pretty much supersedes any of the current certifications out there.
Just because you have the degree doesn't necessarily mean you are the smartest crayon in the box.
excellent point!!
quick decision....
you need to have brain surgery ASAP. no time to research anything. shall i chose physician #1 who attended a US medical school and completed an 8 yr residency/fellowship
...or we have "physician" #2, straight out of the deepest of jungles in...ummm, south america! supposedly one of the best. capable of opening skulls and curing demons in people. :D
FCastigl
02-23-06, 08:42 PM
NASM certifies CSCS... so you can't say CSCS is good but NASM is bad. :-/
Really, the tougher certifications may have good people who have the certifications, but how long ago did they get the certifications? Do they go to conventions? Do they update their certifications with continuing education? When was the last time they changed the manner in which they train people?
There's a lot more to the certifications than which one they have, though the good ones out there would be NASM, CSCS, ACE, and ACSM. The other ones depend on the people more than the certification. But even not very bright people can get their certifications. I just took an exam myself a couple of weeks ago for a certification (upgrading what I've got), and I showed the practice test to someone else who has the same certification but took the test 7 years ago. The test was much harder now than 7 years ago! But once you get it, you're certified for life unless you do absolutely nothing to maintain it. Then you have to retake it, but even that takes a lot of effort.
Anyway, what I'm saying is judge the person by what they say as well as by their certification. Tell them your goals and ask them what they can do for you. If they can't give you an intelligent answer, keep moving on to the next trainer.
Koffee
I'm not sure your info is correct.
I think the NSCA is the only organization which certifies CSCS. It's a much harder test than any of the Certified Personal Trainer (CPT) tests offered by NASM, ACE, etc.
I'm not knocking CPTs (I am actually in the process of studying for NASM's CPT test), I just don't think they are as knowledgable as those who are CSCS certified.
http://www.observedtrials.net/vb/images/smilie/umno.gif unless you were refering to CEU's
good point. i just renewed mine. you lose your CSCS if you do not stay current. it's not forever.
ACE is okay...but lower tiered. they have done well in promoting themselves and obtaining a higher degree of respect. NASM is pretty good. ACSM and CSCS are still a bit better. i give the clinical nod to ACSM and the sport side of things to NSCA (CSCS)
let me give an anology so you can all see a bit of my thought process on this. let us look at the field of nursing. very broad spectrum of abilities here. some specialized and some, to be quite honest, are laughable.http://www.observedtrials.net/vb/images/smilie/momaru.gif
oh, but what's that you say? what do they all have in common? that's right...they're all REGISTERED NURSES licensed by their state. well, you might be a fantastic nurse....but go try to get hired at a hospital without your RN. yeah, good luck with that.
hmmm...what a novel idea. a universal license giving some type of assurance that one has met minimal standards in their field. :rolleyes: cool.
so why do we need 23857058023476 fitness certifications? shoot, even the dieticians have their act together. PT's, OT's, ATC's...its all the same. (let's not forget that PT was not always a graduate level degree...and i am only talking mid 90's or so. this means all PTs with a bachelors before this time are "grandfathered" in. does this mean everyone who obtained their "whatever" X number of years ago are deficient? maybe. i might be inclined to recommend someone seek a graduate degreed PT http://www.observedtrials.net/vb/images/smilie/dunno.gif )
i guess the fitness field just isn't taken serious enoughhttp://www.observedtrials.net/vb/images/smilie/wtc.gif ...and never will be so long as 235792352356278356 certifications exist.
oh yeah...look for one that has a degree or advanced degree. this pretty much supersedes any of the current certifications out there.
That is so much my bad. I totally have been messing up my acronyms. NSCA is with CSCS. I must have been on crack.
I'd actually seek someone who had a good solid certification, but I still wouldn't think someone needs a college degree if they have their CSCS. I know and have met a few people who are certified through CSCS and are knowledgeable, solid folks. One guy has a certificate as a paralegal, and he went for it. He now is a strength and conditioning coach for a professional foootball team. Another woman who I recently talked to who works at my gym part time has a couple of years of college behind her with general college coursework before leaving college to get life experience in the business world, before deciding to go for her certification for CSCS. She now works with high school athletes part time and at a very exclusive gym out here in DC part time. I still consider both of them to be better personal trainers than my boss, the woman who graduated as an exercise physiologist who still can't figure out that she's doing a bent over row and telling her clients that it's the exercise that works the triceps. :( She also has her personal certification through ACSM. Uuugh, she is just clueless. Today, she looked through Shape to get new exercises because she said she wanted to really "challenge her client". Uuugh.
Don't get me wrong- I think CSCS is great. It's one of those certifications I'd love to work towards. Right now, I have ACE, and I'm cool. I probably will be heading back for my masters in Public Health Admin this fall too. But I don't think you need a degree and a great certification to personal train- it helps, but I do not think it's necessary.
Koffee
Eatadonut
02-23-06, 09:17 PM
I did 25min workouts for about 5 months during high school when my schedule was too tight to allow for the full hour I like. Those 30-second rests between sets should be filled with lifting for another group, eg. move from the bicep curl to the tricep extension, the shoulder press to the butterfly, etc.
That is so much my bad. I totally have been messing up my acronyms. NSCA is with CSCS. I must have been on crack.
one of the downfalls of 28502835672356 certifications is remembering the correct acronyms.
I'd actually seek someone who had a good solid certification, but I still wouldn't think someone needs a college degree if they have their CSCS.
Koffee
no...you NEED a college degree to sit for the CSCS exam. furthermore, those people are lucky to have sat for and received their CSCS that you mentioned because you are SUPPOSED to have an exercise science degree or something similar. now...either they finagled their way through or NSCA is hurting and would rather have the money than verify diplomas. i had to send a copy of my diploma/transcripts.
Koffee...i can totally tell you know your stuff :) . i don't know i'd want to go head to head with you. ACE is great. to be honest, having your CSCS might bring you no further monetary gain. bummer, i know. have to get into the right place. won't help at a commercial health club.
there are a handfull of very knowledgeable people in these forums. hey, i'll be the first to admit i am a bit out of touch with things and i am not a cyclist. i am cautious of what i say and try to keep the principles simple. however, that doesn't mean i lack the fundamental knowledge. especially the science behind it. what i lack is the time to scour the bowels of PubMed for the lastest greatest study to post on these forums :D
i do get a kick out of the training and nutrition forum. people are very touchy and PubMed trigger happy here. lots of egos...but not me :rolleyes:
No, you don't need your degree. You can petition and take the exam anyway. I have some of the books for studying for CSCS. When I was at the last Club Industry, NSCA was there, and they reassured me that as long as I had the brain power and a good petition, I could take the test and get my certification if I passed.
I don't spend much time in Training and Nutrition anymore. It's unfortunate.
I actually wouldn't want to go head to head with Danno. He knows some crazy stuff.
Koffee
No, you don't need your degree. You can petition and take the exam anyway. I have some of the books for studying for CSCS. When I was at the last Club Industry, NSCA was there, and they reassured me that as long as I had the brain power and a good petition, I could take the test and get my certification if I passed.
I don't spend much time in Training and Nutrition anymore. It's unfortunate.
I actually wouldn't want to go head to head with Danno. He knows some crazy stuff.
Koffee
didn't know that.
yeah, i looked at his profile. all i can gather is he is independently wealthly and has had a ton of time to read
As opposed to being me- dependently poor with no time for books. ;)
I'm glad I participated in this thread. I'm going to go ahead and get the last of the books for the CSCS and take a year to study for it. After all, I do feel pretty useless in the clubs I work at (always told I work them too hard, when I'm using CSCS and ACSM guidelines with my weight training), and I should be working towards a goal of working for/with a cycling team. Every day, I get a little more tired of working here. It's time to move up.
Koffee
Get up early and work out.
25 minutes a day is plenty of time for weights. Stick to the free weights and forget about the machines. You need to maximize your time in there. Short and intense. Stick to the heavy compound movements and take about 1 minute rest in between sets. The good thing is that there won't be too many poeple in the gym at that hour. Here's a sample workout for you...
1. Chest and Tricep
Flat bench press (4 sets)
Incline bench press (4 sets)
Close grip bench press or skull crushers (4 sets)
2. Back
Pull-ups (4 sets) or Lat Pulldowns (4 sets) if you can't do 10 pullups
T-Bar (4 sets)
Hammer grip pulldowns (4 sets)
3. Legs
Squats (4 sets)
Leg Press (4 sets)
4. Shoulders and Biceps
Military Press (4 sets)
Lateral raise ( 4 sets)
Curls ( 4 sets)
As opposed to being me- dependently poor with no time for books. ;)
I'm glad I participated in this thread. I'm going to go ahead and get the last of the books for the CSCS and take a year to study for it. After all, I do feel pretty useless in the clubs I work at (always told I work them too hard, when I'm using CSCS and ACSM guidelines with my weight training), and I should be working towards a goal of working for/with a cycling team. Every day, I get a little more tired of working here. It's time to move up.
Koffee
you don't need a year to prep for it. when is the next one in your area? a month should be good. and a MPH will probably get you further than anything else. unless those cycling teams require CSCS
I'd rather have CSCS for any team I end up with. I may start with what I've got, but I'll definitely want to upgrade. I may not take a year... but I need more time. I just picked up a pilates certification and an aqua certification, and I'm putting together an aqua training program for performance based training. It's kind of taking up a lot of my focus right now.
Koffee
Enthalpic
02-24-06, 10:49 PM
For a mod rather off topic eh? ;)
I'd rather have CSCS for any team I end up with. I may start with what I've got, but I'll definitely want to upgrade. I may not take a year... but I need more time. I just picked up a pilates certification and an aqua certification, and I'm putting together an aqua training program for performance based training. It's kind of taking up a lot of my focus right now.
Koffee
well, when you do study for it, i would just read the textbook that they put out. you don't need all the other stuff.
just this:
https://secure2.digitalims.net/nsca-cc.org/graphics/store/products/photos/cscstext.jpg
pacemaker
02-25-06, 07:41 AM
Het Ex-Pup, I do a full body work out in 45 minutes 3 days per week. You could do the same within your time frame if you divide the work-out in two. My work out is based on the "less is more principle" of wt training. Her is a sample, if your interested I'll send the whole routine.
Chest/Triceps: For the chest you will do one compound set consisting of three sets of fly's then one set of bench press. Start with one light set of fly's of ~30% max for 8 reps. 2nd set is ~60-70-% of max for 8 reps, 3rd set is max wt that you can do for 8-10reps (no more than 10 reps). After the 3rd set you will immediately do one set to failure of bench press, do not rest after the 3rd set of fly's, go immediately to bench press. Your chest is done!
For the Triceps pick one exercise. Do one set to failure (no more than 10 reps) then immediately decrease the wt by 50% and continue the same exercise until failure. Your done.
This is 25% of my routine. There are similar routines of drop sets and compound super sets for the rest of the body; Calves/Shoulders, Back/Biceps, and Quads/Hams. If done right, its a killer work-out that can be completed quickly.
Getting back to the original question, I agree that 25 minutes a day is plenty of time if you do a split workout, and focus on multi-joint exercises as the basis of your program.
This has worked great for me. Another advantage is that when you work out nearly every day, you are likely to develop a strong habit of exercising, and less likely to blow it off.
Make it 25- 35 minutes per day. The heavier the weights, the less repetitions and sets you'll need to do, so it will take less time. And the lighter the weights, the more repetitions you'll need to do, and it will take more time. With the lighter weights, you'll have to ensure you're stressing the muscles you're working.
Koffee
Make it 25- 35 minutes per day. The heavier the weights, the less repetitions and sets you'll need to do, so it will take less time. And the lighter the weights, the more repetitions you'll need to do, and it will take more time. With the lighter weights, you'll have to ensure you're stressing the muscles you're working.
Koffee
I'm an old man (50). A couple years ago I did the heavy weights (6 rep max) and I pulled something. I hurt for a long time.
Now I don't go any heavier than what I can lift 8 times (3 sets). When I can do 12 reps for 3 sets, I increase the weight a little.
So far, no injury. But am I babying myself too much? I mean, I'm not trying to be Superman. . . .
I would recommend you definitely go for a personal trainer. I mean, you could have used bad form when you were lifting before, which could lead to an injury.
If it's been a while, it could be a good idea to get a good personal trainer that can help you to progress and put together a training plan that has goals. I can't tell what you want and how you're progressing just by reading your post, but I would definitely recommend a personal trainer. Just once a month. You can follow direction and use the training plan, then meet up with him/her once a month to evaluate your progress and tweak your training schedule. He/She can also go over correct form with you to ensure you don't hurt yourself in the future.
Good luck!
Koffee
I would recommend you definitely go for a personal trainer. I mean, you could have used bad form when you were lifting before, which could lead to an injury.
If it's been a while, it could be a good idea to get a good personal trainer that can help you to progress and put together a training plan that has goals. I can't tell what you want and how you're progressing just by reading your post, but I would definitely recommend a personal trainer. Just once a month. You can follow direction and use the training plan, then meet up with him/her once a month to evaluate your progress and tweak your training schedule. He/She can also go over correct form with you to ensure you don't hurt yourself in the future.
Good luck!
Koffee
Thanks, Koffee. I'm not gung-ho about lifting. It's one part of my overall fitness plans, with cycling definitely number 1. I'm already pretty clear about my goals. Just not so clear on how long it is reasonable to take obtaining them! I doubt if I'll ever go so far as to get a personal trainer, but who knows? I did find a good book about form and am following it.
altoption
02-27-06, 07:46 AM
I've been doing a lot of squats, dead lifts, pull-ups, push-ups, sit-ups. Been working out pretty well. You may want to check out crossfit -- www.crossfit.com. I found them a couple of months ago through an article in the NY Times. They publish a workout online, six days a week. It's some pretty crazy stuff, quick intense workouts that leave you on the verge of throwing up. Most of them take less than half an hour. And it keeps me from being bored in the off-season.
explody pup
02-27-06, 08:36 PM
Hey everybody.
Had my first workout last Friday. The trainer was only there for a how-to session. She's not going to be my personal trainer. But she works there and said if I ever have any questions that she'll help me out.
I'm not sure what my schedule will be. I never really thought about it till this weekend, but I usually have a lot of errands to run during my lunch hour. So I'm thinking of making this an after-work workout. Unfortunately, it'll be less consistent as in being there every day, but my workouts will be longer and I won't have to rush through things.
One question, however. How slow should I start out? I've only been there once and was sore all weekend. I went running tonight and was getting kind of afraid of injuring my lower calves toward the end. I've been stretching a lot, but I'm afraid of some kind of stress injury if I go into this too fast. I spent almost a year trying to get over shin splints and I don't really want to do that again.
Thanks again for answering my questions in this thread.
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