Cybex Weight Training Question

[ironman]

I have been doing single sets for a long time now. I have been reading about multiple sets and wanted to know a few things from those who know these kind of things ...

1) On multiple sets do you change the weight?
2) Do you do both sets at one time or complete the circuit and come back?
3) Should you do a complete circuit or bust out the days based on body area focus?

[007]

Originally posted by pgrote@Feb 29 2004, 04:31 PM
I have been doing single sets for a long time now. I have been reading about multiple sets and wanted to know a few things from those who know these kind of things ...

1) On multiple sets do you change the weight?
2) Do you do both sets at one time or complete the circuit and come back?
3) Should you do a complete circuit or bust out the days based on body area focus?

Define what you call a 'set'....

Some people define it differently, but I'll answer the way I interpret...

1) Yes, you change the weight. I do three sets of each individual excercise (like bicep curls, tricep extensions, dips, etc)

2) I stay with the same excerise till my three sets are done, then I move on to another one for that muscle group

3)Depends on what you want to do...I work out four days a week, grouping biceps with the back and triceps with the chest, since those excercises typically work off one another...

[King]

Originally posted by 007@Feb 29 2004, 04:34 PM
3)Depends on what you want to do...I work out four days a week, grouping biceps with the back and triceps with the chest, since those excercises typically work off one another...

Does that mean each muscle group twice per week?

Legs twice per week also?

I've been doing single sets for almost two years now, all muscle groups in each workout, 3 times per week. I work with free weights at home, and choose a weight for each set that can give me 12 to 15 reps, struggle the last two or three.

It has worked well for me and suits a busy schedule, pgrote.

[007]

Originally posted by King in KC+Feb 29 2004, 04:46 PM-->

QUOTE(King in KC @ Feb 29 2004, 04:46 PM)

[ironman]

007 ... by set I mean groups of reps.

When you change weight do you go up or down?

I have been using the most weight I can do for 12 reps.

[ironman]

So right now I do a circuit with max weight.

12 reps at each machine.

About a minute rest after each.

If I wanted to do multiple sets I am hearing I should drop the weight a little and do the sets right after each other, right?

[007]

Originally posted by pgrote@Feb 29 2004, 04:51 PM
007 ... by set I mean groups of reps.

When you change weight do you go up or down?

I have been using the most weight I can do for 12 reps.

It varies...

If one week I'm into muscle building, I go up in weight...

Another week, I'm into getting reps and pick a light weight that I know can do 10-12 reps with....

One things for sure: you gotta shock the muscles every now and then or you'll plateau...

[hansolo]

what is cybex?

I am looking to join a health club since I just moved here 2 months ago.

Any suggestions?

han solo

[007]

Originally posted by hansolo@Feb 29 2004, 04:56 PM
what is cybex?

I am looking to join a health club since I just moved here 2 months ago.

Any suggestions?

han solo

Cybex is a brand of weight training machines....

24 Hour Fitness is where I workout...

[ironman]

Originally posted by 007@Feb 29 2004, 04:55 PM
One things for sure: you gotta shock the muscles every now and then or you'll plateau...

I have been able to increase my weight every three weeks or so without an issue.

What do you mean by shock?

[King]

Originally posted by 007@Feb 29 2004, 04:50 PM

Yes, each muscle group twice...your body doesn't really need more than that since the torn muscle fibers need to heal....

I don't typically work the legs, I just do alot of eliptical machine for that...

I intersperse free weights and machines in my workouts to 'switch it up' and 'shock the muscle'...

Doing negative resistance every now and then wakes them up, too...

That's a good strategy.

When I am fortunate to go 3-times per week for a couple of weeks in a row (it doesn't happen that often), I will take about four or five days off. I once heard that a prolonged rest every so often was good for the fibers also.

By the way, I never did legs until I got older and started to feel bursitis (sp?) in the hips after runs and knee pain after cycling. Both were eliminated after I started using a hip sled and the leg extension machine. I don't know if it had anything to do with it or not, but I'm sticking with it.

[007]

Originally posted by pgrote+Feb 29 2004, 04:59 PM-->

QUOTE(pgrote @ Feb 29 2004, 04:59 PM)

[007]

Originally posted by King in KC+Feb 29 2004, 05:00 PM-->

QUOTE(King in KC @ Feb 29 2004, 05:00 PM)

[Indu WangZi]

Grote--

Fuck it, mate...

Sit back, have a smoke, enjoy the Quarter Pounder and have a beer...

Now..that's a workout!

[davhaf]

Originally posted by Indu WangZi@Mar 1 2004, 03:19 AM
Grote--

Fuck it, mate...

Sit back, have a smoke, enjoy the Quarter Pounder and have a beer...

Now..that's a workout!

Amen Wangster, Amen.....
Do more 12 oz. curls.