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Workout Thread IV (pg. 226)
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| get nyce |
the reverse sit up is called back extensions, it targets your lower back ass/glutes area. if you have a bulging disc I would not recommend it either. you might want to try another exercise for your lower back, ass are. lay on a mat with your knees bent so you are flat footed and your back on the mat. from this position you'll want to do hip thrust upwards. you can keep your hands at your sides or under your ass/lower back to help support your core/upper body. A good core comprises of your abs, obliques, and lower back. This is position is used in pilates.
as for my six pack, i'm not going for a lean cut ab muscles, i want them more toned, faintly seen with some fat around them. i'd like to tighten up my inner chest a bit and get some more definitions in my shoulders. my arms i've worked out enough as I keep the weights relatively light and higher in reps.
i play baseball |
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| Slylee |
So for my goal should i be doing higher reps lower weights?
I know I asked this earlier and I got answers but I always get like a huge response from everyone about that lol don’t feel like scrolling back and looking for it.
3x10 is good for what I want right? With just enough weight so that I can barely finish my reps right? |
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| stace |
| quote: | Originally posted by Slylee
So for my goal should i be doing higher reps lower weights?
I know I asked this earlier and I got answers but I always get like a huge response from everyone about that lol don’t feel like scrolling back and looking for it.
3x10 is good for what I want right? With just enough weight so that I can barely finish my reps right? |
That's what I was told and Im mainly aiming to just tone up. Also when you can do the full 3 sets of 10 you should increase you weight so that your muscles are always working. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by Slylee
So for my goal should i be doing higher reps lower weights?
I know I asked this earlier and I got answers but I always get like a huge response from everyone about that lol don’t feel like scrolling back and looking for it.
3x10 is good for what I want right? With just enough weight so that I can barely finish my reps right? |
yes u are fine. Best advice is don't be afraid to grab some free weights...soooooo many girls in the gym are afraid to grab some weights cause they think thats only for guys, and it will make u big. Especially for beginners, u will get the best results. leave the machines for sculpting and the old geezers. |
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| Slylee |
i'm not too afraid of the free weights at all. i find them to be less intimidating than all those complicated machines lol
i just need to work on my form & balance, it's been a while. |
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| stace |
| Lunges in a room full of big ass guys......now THAT is intimidating! |
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| Slylee |
yea i like to take dumbells (12 lb) and do the lunges where u stand in place, not walk across the room. that way u can stare at yourself in the mirror and focus on your balance/form.
last night when i was doing those shoulder/back exercises w/ the free weights, i was surrounded by all the meatheads and i could feel everyone looking at me. it was like, "yea no pressure jamie" lol
all the guys are always hogging that mirror/freeweight section, i saw an open spot and moved in. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by stace
Lunges in a room full of big ass guys......now THAT is intimidating! |
lol don't mind the roid freaks. I would say most guys admire the girl who actually knows u get the best benefit from doing a real excercise...unlike all the other girls who are clueless and think 30 mins on the bike set on resistance one is an excellent workout.
Edit: What irratates me is the girls who barely eat anything and think thats how u lose weight. Sure u lose weight, along with all of your muscle tone, lower your immune system, makes u lethargic since u are forcing your body into starvation mode, and then no more fat loss. You must eat to increase metabolism to burn fat! Low GI carbs and high protein! |
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| Slylee |
| quote: | Originally posted by KiNeTiC ENeRgY
lol don't mind the roid freaks. I would say most guys admire the girl who actually knows u get the best benefit from doing a real excercise...unlike all the other girls who are clueless and think 30 mins on the bike set on resistance one is an excellent workout. |
anything that causes me to sweat is considered an excellent workout:stongue:
no but it takes a lot for me to break a sweat in an air conditioned gym...i'm just not a very sweaty type of person when doing something active.
it's probably the same for most people though... |
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| chimera66 |
| quote: | Originally posted by Slylee
last night when i was doing those shoulder/back exercises w/ the free weights, i was surrounded by all the meatheads and i could feel everyone looking at me. it was like, "yea no pressure jamie" lol |
i'm generally the only woman in the weight room...in all the years i've gone to the gym i've noticed they don't really care what you are doing. if anything i get looks when i'm doing tricep dips on the bench because i'm taking up addition space. like me they can't be bothered with what everyone else is doing. i like it though because 98% of the time the lighter weights are always available. that'll be me today!!! upper body :D |
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| stace |
| quote: | Originally posted by KiNeTiC ENeRgY
lol don't mind the roid freaks. I would say most guys admire the girl who actually knows u get the best benefit from doing a real excercise...unlike all the other girls who are clueless and think 30 mins on the bike set on resistance one is an excellent workout.
Edit: What irratates me is the girls who barely eat anything and think thats how u lose weight. Sure u lose weight, along with all of your muscle tone, lower your immune system, makes u lethargic since u are forcing your body into starvation mode, and then no more fat loss. You must eat to increase metabolism to burn fat! Low GI carbs and high protein! |
Ahhhh well Im not scared of the weights room, I only do the 20 minutes cardio (as a warm up) and then have a couple of resistance training routines using free weights and machines (and lunges). Screw it. I certainly value gaining a hot body over any of the thoughts those guys may have about my weight lifting prowess. :D
And then I tend to go home and eat a huge meal, lol. I'm not good with the low carb thing. I figure low fat is good enough. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by Slylee
anything that causes me to sweat is considered an excellent workout:stongue:
no but it takes a lot for me to break a sweat in an air conditioned gym...i'm just not a very sweaty type of person when doing something active.
it's probably the same for most people though... |
I'm not a sweaty person either, but no matter how cold it is in there, I sweat bullets when using the free weights, doing all the core work and the sculpting exercises as well. Squats especially! |
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