RE: Made the swithch

[Guest guest]

In a message dated 8/16/2004 9:30:42 AM Eastern Standard Time,

khawn1@... writes:

When I was leaving

the gym I had to sign a form. It was hard to even sign my name. My

arms felt like they weighed a ton. I'm not sore, but that may come

tomorrow.

>>>You have the tale tale signs of muscle fatigue due to weight training to

failure. Good job.

And tomorrow, forget about brushing your hair or brushing your teeth. Tee Hee

Kelley

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[Guest guest]

Ken,

Good move! Tomorrow, more than likely, you will feel the much promised

pain! ...And, that's a good thing! ...Really!

When in the gym, you may be tempted with some of the fancier machines

that you see, but stick to the BFL body muscle groups and work them as

planned. If need be, I would suggest you stay with the dumbbells until

you can find like replacements for the exercises. In that manner, you

can break in on a new piece of equipment at each visit and see how your

body reacts to it. ...The next day.

The 12 rep starting set is supposed to be your warm up set, an intensity

5 is only the equivalent stress of, as Bill puts it, " carrying a bag of

groceries up the steps " . Kind of like a stretch, but with minor

resistance. The purpose is to get the blood flow going to that area of

the body and it is not intended to be stressing your muscles. The 8, 6,

and finishing 12 and 12 are intended to stress your muscles. Without

the necessary warm up set(s), you may find yourself with excess muscle

pain, or worse yet, torn muscles.

Plan your work, work your plan and focus on progress!

Remember...

Progress, not perfection!

khawn wrote:

> Today was my first day at the gym. I decided to quit using the

> tubing and go with the weights. After 10 weeks of using the tubing,

> I just wasn't getting the results that I wanted. Even after the

> first day I can tell that something is different. When I was leaving

> the gym I had to sign a form. It was hard to even sign my name. My

> arms felt like they weighed a ton. I'm not sore, but that may come

> tomorrow.

>

> There was only about a dozen guys in the gym at 6:00 AM, so I almost

> had the place to myself. It was interesting that about 50 % of the

> customers were over 50.

>

> One guy (about 30 years old) brought his own " Body For Life " book and

> was referring to it once in a while. I was going to talk to him, but

> he got away before I had a chance.

>

> Going to a gym for the first time is a little unnerving. There are so

> many machines and you don't know which one to use first. I finally

> figured out where the upper body machines were located and played

> around with them until I learned how they work.

>

> My big problem right now is figuring out what level to start at. I

> think I was starting out with too much weight. By the time I got down

> to the 4th set I couldn't even do 2 reps. If I start out with the

> weight being too light then I feel like I'm not doing anything. I've

> got to find a better starting place on the machines.

>

> Ken

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

http://www.edppros.com

Telephone:

Facsimile:

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[Guest guest]

Ken, I too was intimidated when I started at the gym. 's

advice is good. Dumbells are terrific for most exercises. I do use

some of the machines available, and to facilitate that I took a

blank sheet of paper and a clipboard around to every single machine,

making a map. I listed the name of each machine/exercise and wrote

the weight plate increments and muscle groups worked. My gym's

Cybex equipment all have a posted graphic and exercise guide. Then

I went home and printed off a nice copy from my spreadsheet and I

carry that around with me on the clipboard underneath my BFL workout

page. This way, whenever I want to use a machine I can quickly find

it and set it up.

That said, I still try to use the free weights more than 50% of the

time. For some lifts, like bench press, I don't always have

spotters available and so I'll use one of the machines, even though

it isn't quite as good a workout. I too workout between 6 am and 8

am usually, so there aren't many folks there.

Congratulations on your start. Let's hope those muscles are sore

now!

Bruce

> Today was my first day at the gym. I decided to quit using the

> tubing and go with the weights. After 10 weeks of using the

tubing,

> I just wasn't getting the results that I wanted. Even after the

> first day I can tell that something is different. When I was

leaving

> the gym I had to sign a form. It was hard to even sign my name.

My

> arms felt like they weighed a ton. I'm not sore, but that may come

> tomorrow.

>

> There was only about a dozen guys in the gym at 6:00 AM, so I

almost

> had the place to myself. It was interesting that about 50 % of

the

> customers were over 50.

>

> One guy (about 30 years old) brought his own " Body For Life " book

and

> was referring to it once in a while. I was going to talk to him,

but

> he got away before I had a chance.

>

> Going to a gym for the first time is a little unnerving. There are

so

> many machines and you don't know which one to use first. I

finally

> figured out where the upper body machines were located and played

> around with them until I learned how they work.

>

> My big problem right now is figuring out what level to start at.

I

> think I was starting out with too much weight. By the time I got

down

> to the 4th set I couldn't even do 2 reps. If I start out with the

> weight being too light then I feel like I'm not doing anything.

I've

> got to find a better starting place on the machines.

>

> Ken

[Guest guest]

Ken -

I use the machines at my gym instead of dumbbells and I have used them

since the day I started the program. I have walked into the weight

room maybe THREE times since I have been a member, twice to look for

players for a pick up game of walleyball and once to see what was

available for working out. The people at my gym who work out in the

weight room are huge. I am talking ripped down to their toes. Veiny

and tough. I find it excruiatingly intimidating (though I am sure they

are nice people). So I opted to go into the room with machines, where

there are men and women of various sizes working out. I like the

machines because I think it is harder to have bad form on them. I

could be wrong on this, but there are instructions on each machine and

it is very clear to me what I am supposed to do once I start working

with them. With that being said - my gym has machines that work

specific muscle groups and others that work whole sections of muscles.

I tend to stick to the machines that work specific muscles (i.e.

triceps only, biceps only, hamstrings only, etc.). This is only a

problem when I need to work areas that don't have specific machines,

like the calves for example. But I have found ways to modify machine

exercises so that my calves get a work out and if I can't modify the

exercise to include only one forgotten about muscle group (like the

back), I suck it up and do something that works the back primarily,

but yeah, my abs hurt at the end of the exercise too.

When using the machines, I follow the intensity scale recommended by

Bill. I know that the first and second rep might seem " easy " , but I

slowly inrease the weight once the muscle is warmed up and lift about

10 pounds heavier on my last rep of 12.

Glad to hear that you are trying to figure out what is right for you!

~.

>

> Today was my first day at the gym. I decided to quit using the

tubing and

> go with the weights. After 10 weeks of using the tubing, I just wasn't

> getting the results that I wanted. Even after the first day I can

tell that

> something is different. When I was leaving the gym I had to sign a

form. It

> was hard to even sign my name. My arms felt like they weighed a

ton. I'm

> not sore, but that may come tomorrow.

>

> There was only about a dozen guys in the gym at 6:00 AM, so I almost

had the

> place to myself. It was interesting that about 50 % of the

customers were

> over 50.

>

> One guy (about 30 years old) brought his own " Body For Life " book

and was

> referring to it once in a while. I was going to talk to him, but he got

> away before I had a chance.

>

> Going to a gym for the first time is a little unnerving. There are

so many

> machines and you don't know which one to use first. I finally

figured out

> where the upper body machines were located and played around with

them until

> I learned how they work.

>

> My big problem right now is figuring out what level to start at. I

think I

> was starting out with too much weight. By the time I got down to the

4th set

> I couldn't even do 2 reps. If I start out with the weight being too

light

> then I feel like I'm not doing anything. I've got to find a better

starting

> place on the machines.

>

> Ken

[Guest guest]

When I went to visit one of the gyms, I was told that it is best to work

with the machines first until you get toned. Once the toning takes place

then it is time to move into the weight room for bulking up. I was

surprised to find machines in the weight room. They have barbell weights

attached to the machines and there is more direct contact with the

resistance. They were made in such a way that there is very little

leverage. Of course, they did have the barbells and dumbells too.

Right now, I am just playing it by ear. When the time comes to tackle the

free weights I think I will be ready. I'm not planning on winning in

contest or entering the Olympics 4 years from now, so I don't have any goals

to press 400 lbs. If the machines will reduce my waist and give me some

bulking I will be happy.

Tomorrow morning I plan to use the tread mill for 20 minutes and piddle with

a few of the other aerobics machines for a few minutes. I'm not sure if I

will continue to do aerobics at the gym, or if I will use my stationery bike

at home. It may be a tough decision because the gym that I go to is

renovating. When they get finished they will have an " aerobics theatre " on

an upper level of the gym and they will have motion pictures and music to

exercise with. At home, all I have is a radio to listen to.

Ken

Ken

ville, Fl

" What we have done for ourselves alone dies with us; what we have done for

others and the world remains and is immortal. " (A. Pike)

>

>Reply-To: bodyforlife

>To: bodyforlife

>Subject: Re: Made the swithch

>Date: Mon, 16 Aug 2004 18:03:12 -0000

>

>Ken -

>

>I use the machines at my gym instead of dumbbells and I have used them

>since the day I started the program. I have walked into the weight

>room maybe THREE times since I have been a member, twice to look for

>players for a pick up game of walleyball and once to see what was

>available for working out. The people at my gym who work out in the

>weight room are huge. I am talking ripped down to their toes. Veiny

>and tough. I find it excruiatingly intimidating (though I am sure they

>are nice people). So I opted to go into the room with machines, where

>there are men and women of various sizes working out. I like the

>machines because I think it is harder to have bad form on them. I

>could be wrong on this, but there are instructions on each machine and

>it is very clear to me what I am supposed to do once I start working

>with them. With that being said - my gym has machines that work

>specific muscle groups and others that work whole sections of muscles.

>I tend to stick to the machines that work specific muscles (i.e.

>triceps only, biceps only, hamstrings only, etc.). This is only a

>problem when I need to work areas that don't have specific machines,

>like the calves for example. But I have found ways to modify machine

>exercises so that my calves get a work out and if I can't modify the

>exercise to include only one forgotten about muscle group (like the

>back), I suck it up and do something that works the back primarily,

>but yeah, my abs hurt at the end of the exercise too.

>

>When using the machines, I follow the intensity scale recommended by

>Bill. I know that the first and second rep might seem " easy " , but I

>slowly inrease the weight once the muscle is warmed up and lift about

>10 pounds heavier on my last rep of 12.

>

>Glad to hear that you are trying to figure out what is right for you!

>

>~.

>

>

>

> >

> > Today was my first day at the gym. I decided to quit using the

>tubing and

> > go with the weights. After 10 weeks of using the tubing, I just wasn't

> > getting the results that I wanted. Even after the first day I can

>tell that

> > something is different. When I was leaving the gym I had to sign a

>form. It

> > was hard to even sign my name. My arms felt like they weighed a

>ton. I'm

> > not sore, but that may come tomorrow.

> >

> > There was only about a dozen guys in the gym at 6:00 AM, so I almost

>had the

> > place to myself. It was interesting that about 50 % of the

>customers were

> > over 50.

> >

> > One guy (about 30 years old) brought his own " Body For Life " book

>and was

> > referring to it once in a while. I was going to talk to him, but he got

> > away before I had a chance.

> >

> > Going to a gym for the first time is a little unnerving. There are

>so many

> > machines and you don't know which one to use first. I finally

>figured out

> > where the upper body machines were located and played around with

>them until

> > I learned how they work.

> >

> > My big problem right now is figuring out what level to start at. I

>think I

> > was starting out with too much weight. By the time I got down to the

>4th set

> > I couldn't even do 2 reps. If I start out with the weight being too

>light

> > then I feel like I'm not doing anything. I've got to find a better

>starting

> > place on the machines.

> >

> > Ken

>

>

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[Guest guest]

,

Thank you VERY MUCH for that compliment!!! But, the reality is... I

must not have been there at the time.

If what you said is true and correct, that sounds like an argument FOR

working with free weights! If those that sag (like me) are on the

fitness equipment and those that are ripped workout with weights, I

think you just convinced me to move MORE toward the weights.

I believe Bill , also, likes using dumbbells, as they seem to

provide the highest value workout for time invested. So, your

observances ARE supported by good company.

You are also dead right about the need for proper form. About 6 months

ago, I did get a little sloppy when pushing myself on the dumbbell

presses. When I decided to relax and give up on a set, I didn't drop

the weights and pulled my arm back & tore a rotator cuff. That set me

back at least 6 to 8 weeks of solid progress, and has left me with still

some pain even today. It's harder to make those sloppy mistakes when

using equipment, but, I'm sure there are ways to still hurt yourself.

My doctor warns me (on a regular basis) that I will " outgrow " the

dumbbells and mentions that they can become even more dangerous as I

continue increasing the weight and resistance. But, I still find they

provide me with the most challenging workout.

Much of the time, I work out at home with dumbbells (no put down of my

friends and family, I'm just referring to the iron). When I go to my

fitness center, I do use a number of the basic machines. And, I

honestly enjoy using much of the equipment; especially the lower body

quad and hamstring equipment. I like this much more than doing dumbbell

squats, dumbbell lunges or straight leg dead lifts.

I do know, however, that holding tight to those dumbbells while doing

the squats and other exercises takes a lot of core upper body, wrist &

forearm strength & balance and provides me with a really rewarding

overall workout.

BTW, I'm not ripped, veiny or tough yet, but, if I can continue my

progress, I hope to get there, someday soon. And, I promise to be nice

to anyone seeking my help while working with the weights, too!

Remember...

Progress, not perfection!

W wrote:

> <SNIP>

> The people at my gym who work out in the weight room are huge. I am

> talking ripped down to their toes. Veiny and tough.

> <SNIP>

> I like the machines because I think it is harder to have bad form on

> them.

> <SNIP>

--

Holowko, CPA, CCP

PO Box 444

Lafayette Hill, PA 19444-0444

--

E-mailto:gholowko@...

http://www.edppros.com

Telephone:

Facsimile:

--

Featuring Magic Software -- Developer tools for wise business solutions!

--

[Guest guest]

Does that mean that these heavy weight sumo wrestlers aren't toned?

Ken

ville, Fl

" What we have done for ourselves alone dies with us; what we have done for

others and the world remains and is immortal. " (A. Pike)

>

>Reply-To: bodyforlife

>To: bodyforlife

>Subject: Re: Made the swithch

>Date: Mon, 16 Aug 2004 21:14:55 -0000

>

>Getting toned means having muscle and a low enough body fat for it to

>be seen.

>

>Whether you work out with machines or free weights, you will

>get " toned " .

>

>Andy

>

>

> > When I went to visit one of the gyms, I was told that it is best to

>work

> > with the machines first until you get toned.

>

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[Guest guest]

I'd say they aren't toned. Here's a good article on the topic

http://www.intense-workout.com/tone_definition.html

Andy

> Does that mean that these heavy weight sumo wrestlers aren't toned?

>

>

>

> Ken

> ville, Fl