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Thread: Newbie weight lifter questions... page

  1. #1
    kaylakala's Avatar
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    Newbie weight lifter questions...

    Primal Fuel
    Okay I started 2 months ago and if you look at my signature you can see the great progress I've made.

    Are 3 sets of 10 where I have a little trouble getting the last 3 done good?!?!

    Is 10 seconds between the sets enough?

    Are 3 days between lifting days too much. I did a 2 day no lifting and I find when I have 3 days I can raise more of my weights.

    I'm doing low carb high fat. 180 g protein a day really!?!? Or just on my lifiting days? 1g per pound of body weight.

    Is it normal to actuall gain weight when starting weight lifting even though I'm pretty low carb?

    Loving the primal fittness. Still workin on that sprint!!

    thanks for your help!!
    Had no idea I was so weak till I started walking in October. Could barely make it around the block!
    Now can walk on the beach for hours.

  2. #2
    tfarny's Avatar
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    What exercises are you doing, and with what weights for each? Just saying 30-70 lb doesn't mean that much. If you are trying to get a lot stronger, I'd recommend sets of 5 reps, with a heavy weight (keep adding weight each time you work out, literally), and as much rest as you need to finish the next set.
    In between hard sets of back squats, I rest for up to 5 minutes if I need to, literally just sitting down vegging out in the weight room. Usually 2 or 3 minutes is enough.
    A very common and standard prescription therefore is 3 sets of 5 reps, and everytime you succeed in lifting the weight all 15 times, you add 5 lb for next time. It very quickly gets hard, that way.
    Three days rest is fine, nothing wrong with that. As far as the diet goes, there is a lot of controversy out there about how much protein you truly need. I wouldn't advise overeating just to get more protein, and I wouldn't advise eating a ton of food while lifting until you get to the point that you are not getting any stronger - THEN you need to up the protein and nutrients. If you are trying to lose and get stronger, I'd eat to lose weight and keep working out - when your strength gains stop coming, you have to make a decision.
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

  3. #3
    kaylakala's Avatar
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    Wow thanks for the info!! I really can't manage above 100g without making myself sick so I'm not going to try.

    I do the machines at the gym so far. There are 6 (core) group ones and the I do some others. For arms and thighs and such.
    I like the idea of doing the 3 sets of 5 reps at a higher weight..... The people at the gym wanted me to do just one set of 10 at the highest I could handle. Then a lady that does rehab and a friend of mine who lifts told me 3 sets of 10. I'll try the 3 sets of 5 next time.
    Any advice is awesome!!
    Had no idea I was so weak till I started walking in October. Could barely make it around the block!
    Now can walk on the beach for hours.

  4. #4
    tfarny's Avatar
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    Ah, you are using machines - I don't know anything about machines except that I don't like them. My advice was assuming you were using barbells or dumbells. Why not at least add some bodyweight squats, planks, and knee pushups in with your machines? Those exercises will be harder and more stressful than what you're doing now, but really better for you. Maybe you can mix your machine workout with some of Marks' PB fitness ideas.
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

  5. #5
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    I would really, really strongly recommend the book "New Rules of Lifting for Women" (which is good for newbs even if they're guys, despite the title). Ignore the diet section, pretty much, but the rest of the book is fantastic. Very clear illustrations, very clear instructions, great routines and hard but do-able progressions. The only machine used in the book is the lat pull-down - otherwise it's all free weights. Free weights are much, much better for your overall fitness and strength because you'll be using a whole swack of stabilizing muscles along with the muscles you think you're exercising. Machines isolate too much, which can lead to injury when muscles that should work together, don't.

    I agree with tfarney, too - shorter sets with higher weights is the way to go, and yes, the last couple should be really hard to squeeze out. The period between sets can vary depending on the goals of the workout, but for me it's usually 1-2 minutes, and sometimes if I'm doing something like a long set of weighted static lunges, I'll take a little rest as I switch legs. Another good thing about the book (which you'll sometimes see on this forum referenced as "NROLFW" or similar) is that it'll tell you how long to rest after each set. 10 seconds, however, would be way too short and if you can knock out another set of whatever you're doing after just a 10 second rest, you're not lifting anywhere nearly enough to make a difference. Rest longer, lift more.

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  7. #7
    Grumpycakes's Avatar
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    Quote Originally Posted by FenForserarly View Post
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  8. #8
    bcbcbc2's Avatar
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    10 second breaks is definitely too much like doing 1 set of 30
    rest a minute or two

    other than that I think you're on a great starting routine.
    Personally I would ride it until gains stop coming THEN consider changing to
    the possibly 'better' routines others mentioned.

  9. #9
    bcbcbc2's Avatar
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    oh, 3 set of 10 can probably be its own warmup
    "3 sets of 5" usually means after some uncounted warmup sets
    especially if you go 3 by 5 and switch to free weights

  10. #10
    kaylakala's Avatar
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    Quote Originally Posted by tfarny View Post
    Ah, you are using machines - I don't know anything about machines except that I don't like them. My advice was assuming you were using barbells or dumbells. Why not at least add some bodyweight squats, planks, and knee pushups in with your machines? Those exercises will be harder and more stressful than what you're doing now, but really better for you. Maybe you can mix your machine workout with some of Marks' PB fitness ideas.
    I have been considering doing some of the more "natural" exercises. Especially the squats since I am trying to conceive. for some reason it doesn't appeal to me all that much. I'm sooo weak. Especially my arms.

    Thanks everyone for all your advice!! I'm always open to new suggestions!
    Had no idea I was so weak till I started walking in October. Could barely make it around the block!
    Now can walk on the beach for hours.

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