Weight training

[braz24]

Hi Steeve,

That doesn't look like a bad routine.

I was a very hard gainer when I first started lifting. I never used the weight gain powder ever. It's your choice. All you have to do is eat right and to gain some weight , you need to eat a bit more than if you didn't work out at all.

5 small meals a day is what I usually do. I make sure I get at least 30 grams of protein per meal as a minimum...but that is for my present size and weight. I actually need around 200+ grams of protein a day.

The thing you have to do regardless of your body type is stick to your workouts and lifting "diet" for a long period of time to get your metabolism to adjust to the new demands it has placed on it.

If you work your kung fu hard AND lift weights both, then expect any real gains to take a bit longer than if you ONLY lift weights.

Start on any routine you want and stick with it! ;-)

Jeff

[Gary Steuer]

Good advice Jeff. I try to get a gram of protein for every pound of body weight. The body does not store protein , which is the building block for your body, so you have to take protein everyday ! The key to everything is to find what you want to do and to excel in and STICK to it !! If there was a secret to any type of training it would be Determination and your ability to see into the future in order to achieve it !

[mic]

I hope I picked up a few good pointers in L.A. and might remember better since I do forms whenever and wherever, as in: different rooms in my place.

Now, I go to KF local class once a week (that's all there is ) and can go to the gym everyday... I'm almost doing that.

Today, I was on treadmill for 20 mnts, speed 3.6 mph, incline and... my heart was still even and I didn't feel a thing. If that was supposed to be a warm up, I'm not sure it was.
It's only when I do forms that I feel like I am working out and sweating.
Taking it easy on weights and choosing to do less weight but more reps to save my lower back.
Now about abs, crunch machine is OK but I don't feel lower abs doing anything. The machine that does help is... (no name I know of) forearms on pads, hands holding on to metal handles, back against back rest, legs hanging; bringing legs up 45 degree angle (reps 10x 4 for now) increasing as days go.
SO... finally my question... what is a good increase rate in reps/weights... Keeping in mind the concern for lower back... Total workout time 1 1/2 hour.

Excuse the telex talk but... DVD of Jackie Chan "The Accidental Spy" is waiting for me to turn off computer and go watch!
Jackiiiiie! ;D

[mic]

No answer to my previous post therefore I ask again: What is a good increase rate in reps/weights... Keeping in mind the concern for lower back... Total workout time 1 1/2 hour.
Thanks! ;-)

[jingwah]

Hi Michelle

This is how I understand it.

Whether to increase weights or reps is entirely up to you and what you want to do. I haven't seen set rules. It is often said that you shouldn't increase the weight you lift by more than 1% of the weight or 5 lbs per week. Most weightlifters say it is by feel and feel alone. I.E. What you feel you can handle. Again. most have said that you don't want to be anal about increasing weight. Do it as it feels right, esp. with a limiting injury. During the last trip Gary said the exact amount of weight was less important than the form you use and the breathing which are more important. Both Bill Pearl and Gary have said that increasing sets is important (as many as five sets, not three) After five there is a falloff on growth and development. I read Bill Pearl saying he was against going to failure - where you can't do one more rep of the exercise - preferring to add a set. As for reps the general formula is a low number of reps with a high weight builds size (maximizes the amount of micro tissue damage) and lower weight higher reps builds "tone" strength and endurance. With a really heavy weight (based on your lifting) you might only do three to five reps. Less that three is considered a waste, more than five with a very heavy weight for you means you aren't lifting a high enough weight. On the other side I have seen recommendations of up to 50 reps (some even higher) with light weight for tone and endurance. I usually do about 12 reps since it seems to be a mid point between building strength and endurance. Finally, there is speed of lifting. Fast. medium and slow reps all have proponents. Fast lifting tends to build explosive power. Very slow lifting (ten seconds or so up, hold, ten seconds down) has supporters who swear it builds the best strength. Most go for 3-5 up, hold a second, 3-5 down. I do know you want to concentrate on the muscle you are working and "see" the move coming from that muscle. You also want to engage your abs and the breath and contract the working muscle at the top of the motion when you hold it briefly before coming down.

Others may do it differently.

[mic]

Thanks for the explanation Jingwah! I was doing 4 reps but I'll pick 5 (good number) and keep weight steady to see what happened.
Talking about reps.... you too get to write my name 50 times: M-I-C-H-E-L-E one L )