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Thread: Primal Workout - weight lifting page

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    maba's Avatar
    maba is offline Senior Member
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    Primal Fuel


    My workouts include weight-training w/ dumb-bells (a pair of 10 lb) 2 times a week, squats, stroll for 1/2 an hour whenever I can, sprint once a week and a long walk usually on the weekends. I would like to include more Primal workouts and lift heavy weights. What is the right way to do it? I have membership to a well-equipped gym that I rarely use (it's a family membership and the hub uses it). If I want to start proper weight-training, would I need a trainer? Any tips on lifting weights would be greatly appreciated.


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    What do you mean by "proper weightlifting"? I consider heavy lifting doing exercises like deadlifts or power cleans, which can be really dangerous if you don't know how to do them properly. I would suggest getting a trainer if you wanted to try these, since you'll be lifting a LOT of weight and can easily hurt yourself.


    Some days I'll just find heavy things in my yard and lift them (controlled and with a straight back!), lug them, or run with them over my shoulders until my arms give out. I never did much "heavy lifting" in the past (I've been weight lifting for about 3 years?) and got pretty strong with dumbbells (just keep increasing the weight), bodyweight exercises (especially during a HIIT workout,) and PULL-UPS!


    Oh, and online videos are REALLY helpful. Watch them, take notes. Crossfit.com has a section full of instructional videos. But I'm still warning you...Be careful and take things SLOW! You don't want to throw your back out!


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    maba's Avatar
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    Thanks Jess. I'm still doing weights the conventional way - bicep curls, tricep extension - by isolating the muscle groups. I want to do more functional ones that involve various muscle groups.


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    Try doing shoulder presses, deadlifts with your dumbbells (try them one-legged too!), chair dips, renegade rows, squats with weight, and push-ups/burpees. These use more major muscle groups and are a little more demanding than a bicep curl, for instance...Do you feel like you're really WORKING when you're doing your isolation exercises?


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    maba's Avatar
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    Not really. I do about 10-20 min of weights and although my muscles tire, it doesn't feel difficult at all. I used to use 5lb dumb bells until recently. And I didn't find the transition to 1o lbs difficult at all. Also, I feel like I can easily do 12-15 reps with the weights. I read on another thread that if you can do more than 8-10, then the weight isn't heavy enough.


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    Maba, I thought on another thread you said you wanted to do P90X?


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    Yeah P90x! I just did shoulders and arms last night, and I felt pretty worked with 12lbs. Seriously maba, try doing bodyweight exercises during a HIIT. My muscles always feel fatigued the next day when I'm doing fast circuits without rest.


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    maba's Avatar
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    @Jedi: Yeah, I got the P90X DVDs but my current schedule does not permit me to spend 1 hour everyday doing it. I hope I can in the future.


    @Jess: Do you do it everyday for an hour as recommended? Can it be adapted for a shorter but more intensive workout?


  9. #9
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    Maba--Tony Horton says you can do one round of each exercise (normally 24 exercise, just do half) this will still give you 80% of the benefit. I've done 3 rounds of X and am starting another one...I do abs on the non-lifting days to keep it shorter too...


  10. #10
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    On my strength training days, I do pullups, squats (often with a loaded barbell), chest presses (again with a loaded barbell or dumbells), shoulder presses, deadlifts, walking lunges and pushups.


    One of the better books I've found is New Ruled for Lifting for Women.

    Start weight: 250 - 06/2009
    Current weight: 199
    Goal: 145

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