A Basic Primer on Effective Training

Discussion in 'Beginner Training & Nutrition' started by Erik, Dec 29, 2007.

  1. Holz

    Holz Can I Look Like This Again?

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    Yeah, initially was training to lose fat, then started to prepare for a competition but never used heavy weights, ever, and always 12+ reps plus lots of cardio.
     
  2. char-dawg

    char-dawg Mr. Observant

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    I think a lot of women have trouble getting away from the "15+" rep ranges, simply because there's so much media conditioning about it. I've occasionally used it for my own purposes by incorporating a day of high reps in a three-day split: Day 1 would be 4-6 reps, Day 2 would be 8-10, and Day 3 would be 15 or thereabouts. Works very well for "getting people into shape" and seeing steady progress, although I wouldn't recommend it for a serious strength athlete. Hatfield's old idea of two sets at 25, 12-15 and 4-6 reps within a given workout works as well, although it's a lot more draining.
     
  3. Holz

    Holz Can I Look Like This Again?

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    I agree...pretty much every article you read encourages "high reps" citing that this way you put on "lean muscle" and not "bulk". I got stuck in that rut because of old-skool thoughts and beliefs - and reading articles in magazines, etc. But after I became certified (with ISSA) I started trying out different principles, including Hatfield's that you mentioned above, but it was "comfortable" to always fall back into the same ol' same ol' - the 4-day split with 12-15 reps - 2 different body parts per day.

    My previous trainer used a lot of old skool stuff, as well. In fact, before coming to Erik, I was using my previous trainer's workouts.
     
  4. smuggie

    smuggie Maureen aka Mo

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    When oh when is that stupid myth going to die. :sad:
     
  5. pmbpro

    pmbpro New Member

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    This is great info, Erik!

    I hadn't really tried this either... lifting heavy weights fast.

    Instead of me being distracted by trying so many different things too (due to my own impatience :dope:), looks like I'd have to go back to the basics mentioned in your posts that 'd strayed away from over time.
     
  6. epona

    epona Member

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    wow

    Great thread. You've all got me so excited to hit the gym for the first time in years tonight. :yayconfetti:
     
  7. DeniseT

    DeniseT Member

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    So glad I found you Erik! One day a week is what my "trainer" had me doing and no wonder why I wasn't seeing results. I love your focus on "training smarter, not harder".
     
  8. ErinLeigh

    ErinLeigh Member

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    So if one is doing an upper/lower split as drawn out in page one of this thread, how many exercises per body part (ie: chest, shoulders, etc) and how many sets per body part would be a good amount of volume? Thanks in advance!
     
  9. Erik

    Erik Admin

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    Answering that would require the actual design of a program. There is no singular answer to that question.

    The volume - exercise number/sets/reps is at the crux of program design.

    There are a number of 'depends' factors.
     
  10. Trapezoid

    Trapezoid New Member

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    Another very informative post, Erik! I broke the practice of doing hours of cardio per week and eating very few carbs. Now I am working on wrapping my head around doing fewer reps and more weight!!! It's not so easy to re-train your brain when you've been told for so long that that's how you should train.
     
  11. Erik

    Erik Admin

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    You can't really grasp on to anything new until you completely 'let go' of things of old.
     
  12. CathyK

    CathyK New Member

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    Thanks very much for this Erik. As a newbie to Amy's program, used to doing a split routine for over 20 years-YIKES, your explanation makes ALOT of sense to me! Thanks again!
     
  13. Erik

    Erik Admin

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    Happy to hear that.
     
  14. michele.m

    michele.m Member

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    i just read this and the info was very very helpful.
    thanks so much!
     
  15. Andreglok

    Andreglok Member

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    great info, i am going to apply into my work outs and try to build some muscle! go heavy!!! and less Reps :weights2:
     
  16. RuthieJ

    RuthieJ New Member

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    I started to run in early April to try to get into better condition for the tennis season with my competitive husband. I kept running with a group, and I ran 900 miles in 8 months. It wasn't until I read Erik's rants about cardio and efficiency 9 (honda civic vs cadillac escalade) that I put the brakes on running completely. Literally, one day I just stopped. I hadn't lost ONE pound, ONE inch, or ONE percentage of body fat! I was going fast, too. Not your 10 min/mile pace, I was in the high 7's to mid 8's per mile (first ever half marathon in Detroit 1:52). IT. DID. NOTHING. for my physique! Erik, I love your articles, rants, and anecdotes. Signing up with Amy via Erik was the best decision I could have made! No more months of cardio (maybe if I do more, for longer, much faster, I'll see results), no more 12-15 at 8lbs. I'm down fat and scale weight and going up in lean muscle mass. How? Nutrition adherence and HEAVY LIFTING!
     
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  17. Inatic

    Inatic Ya Gotta Wanna! Moderator

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    congrats Ruthie! and welcome.
     
  18. gofigure

    gofigure New Member

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    Amen - I went through this as well (the running part). Glad to know I'm not alone! Great info!!
     
  19. runn3rgirl

    runn3rgirl New Member

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    Great information! Thanks Erik!
     
  20. ladyface

    ladyface New Member

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    This is GREAT information, Erik!!!!! Thank you so much!!!!! :) :) :)
     

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