Changing exercises occasionally?
 

I've looked through the book again, and either I'm missing it entirely or I'm just misunderstanding.

Do we do/can we do the same exercises for any given muscle group for "x" amount of time, or do we switch it up EACH time?

For instance: If I want to do leg raises for lower abs (5 sets) and one set of crunches, and the and the next ab workout day do the opposite? Same with legs, and upper body??

Thanks in advance, all! :wave:

Switching exercises...
 

You definitely want to switch it up sometimes...keeps the body guessing, and helps you get better results.

The book suggests switching every 4 weeks. Sometimes I switch exercises for a body part out of convenience (if somebody is starting their first set on the machine I want to use, and I want to keep moving!).

I start week 5 next week, and will be switching my whole routine...looking forward to the new burn!

Excellent! Okay, so now I know how to plan for week 5.

So you think it might be a bit much to do, say, for legs... 5 sets of extensions and 1 set machine squats, then the next time do 5 sets of machine squats and 1 set extensions (as an example)??

Thanks for the advice. MUCH appreciated. :wave:

I don't think so
 

I think that makes a lot of sense. Keep the workout changing, keep it interesting. Why stick to the same thing all the time?

You will work different muscles (or the same ones but work them differently) if you switch around like that and I think that you would get more benefit by doing it that way.

But I do think you should pick a totally different type of excercise about 4 weeks into the program to really keep things shook up.

The main idea is to keep your body guessing. The more it is kept guessing the less chance it has to reach a stalemate.

I agree. Thanks so much for your help! :wave: I know Bill P. doesn't list a lot of different exercises, so not sure where I'll be going with it all after the first 4 weeks. Not sure if I can do free-standing squats (bad knee), but they do have a standing squat machine. I'm using the one where you're laying down right now.

i haven't varied the number of sets i do for weight lifting. I do occasionally vary the number of reps and i usually vary the actual exercise that i do.

For each muscle group i have a list of 4-6 different exerises. When i get to the gym i pick 2 or 3 of them for that day. I usually bas e my choices on how i feel and which types i did the previous session. But at times i have also changed based on equipment availability in the gym. (I usually start at 5 am so the gym is pretty empty and i dont usually have problems waiting on a bench or machine.)

In my opinion doing 5 sets of an exercise is too much for that particular muscle in one day.

Big Dog, 5 (or 6) sets is one of many methods used to shock muscles into growth. Done a la BFL it is called a "Pyramid" and the first two sets are warm ups. There are other methods that utilize 5 sets, 5x5, BodyRx's Fat burning cycle, and then there's German Volume Training where you do 10 sets of 10 reps, to name but a few.

It's all about varying your lifting so that you and your muscles don't become bored and can continue to grow.

Nat

hehe learn something new everyday.

i have been out of the gym waaay toooo long :)


10 sets of 10 reps, wowza, do you start at a very low weight and work up, or start at a high weight and go down?

Natrushka.. that made me remember what my other question was...about reps...

I've found that finding my 3's are as difficult as finding that perfect 10. :confused: The first two sets... should they feel like a gentle warm up, or like you're working the muscle? I realize the book gives examples for comparison (carrying a bag of groceries, etc.), but when I use VERY light weight for the first set or two I feel guilty, like I'm not doing enough.

Thanks again.

Oh... and my former (from a few years ago) personal trainer (and friend) used to compete (body building). He often used the method BFL uses.. pyramid sets, etc. He looked fantastic, too!

GVT is a killer, but it works (although it's even harder when LCing) - you use 60% of your 1RM (one rep max). You can get Poliquin's take on it here. I haven't tried it (yet), but I can testify that when doing 6 sets to failure per exercise with BodyRx I've never been so sore in my life.

Nat

I'll take your word on it for now :) , mybe when i start BFL in December i will try it out.

It should be minimal effort, Jalilah. The first sets are to let those muscles know they are about to be worked. It 'wakes them up'. I *can* tricep kickback 20 lbs but for the first two sets in a BFL style workout I would start with 10lbs, then 15 lbs then 17 lbs then 20 lbs - the 10 and 15 will not 'burn' or take much effort, but they do count and they do make an impact. If it makes you feel as though you're doing more practice squeezing the muscle isolated when you are at the peak of the exercise (i.e., straighten the arm to the count of 4 - hold and squeeze the tricep for one second - then bend the arm back to the starting position to a count of 4).

What is important with these two sets (and with all) is that your movements are slow and controlled and that you execute them with perfect form. If it takes 3 lbs to start, it takes 3 lbs. It's all about progress, not the numbers :)

Nat

Excellent! My understanding of all of this has gone up about 150% :) I tend to make things harder than they need to be.

GVT takes the muscle to failure with every set??? Geez, louise! :eek:

Hey Jalilah,

Joni on this board: http://groups.msn.com/WeightliftingWorkingOut/1.msnw Sent me to this board:

http://www.exrx.net/Lists/Directory.html

Which you might want to check out too. You said you "don't know how to do too many excercises" This one is great, it has animated pictures of people lifting weights doing the various different excercises for different body parts.

It is a real kick watching those guys lift and lift and lift their little weights. Plus it is nice to see different things you can do.

Check it out, the other board is nice too for information on lifting. Or questions you might have.

ExRx.Net is pretty good - but I find the guy they use does the moves too fast. Fitsite is another with demos.

There are some similar resource links at the end of the BLF and LC: tips and Hints (sticky) post.

Nat