I have been doing some weight lifting, but typically I do both upper body and lower body all in one workout and do the workout about twice a week. I've recently run across another type of routine where you do:
day 1 chest triceps
day 2 back biceps
day 3 shoulders abs
day 4 legs
You're supposed to do three sets going heavier with each set, but decreasing the reps. This is supposed to be for a week and it says to do 3-5 days of cardio for 30 min as well.

I know that something is better than nothing, but I was wondering if there was any advantage to either way? Is there anything that you would recommend?

Thanks,
Eryn

quote:

Originally posted by Sheltieguy:
As for sets, lately I have been "splitting the difference" between the two philosophies, and doing 2 sets per exercise.

I thought of you today... as I split the difference and do 15 reps (to muscle fatigue) rather than 3 sets of 10.

Thanks for everyone's response. I have both a short routine and a long rountine for what I've been doing. I think I'll stick with that. I definitely do not want to bulk up. I'd heard a bunch of people talking about the other routine and was just wondering the difference.

Thanks for all the input!

Eryn

quote:

Originally posted by Eryn:
I have been doing some weight lifting, but typically I do both upper body and lower body all in one workout and do the workout about twice a week. I've recently run across another type of routine where you do:
day 1 chest triceps
day 2 back biceps
day 3 shoulders abs
day 4 legs
You're supposed to do three sets going heavier with each set, but decreasing the reps. This is supposed to be for a week and it says to do 3-5 days of cardio for 30 min as well.

I know that something is better than nothing, but I was wondering if there was any advantage to either way? Is there anything that you would recommend?

Thanks,
Eryn

Eryn,
Typically workouts that isolate one major muscle group and one minor one per day in the way you described (ascending pyramids) are for people who's goal is to get stronger and bulk up.

If you are strength training to lose weight and stay fit, this would not be the way I would go.

If you are looking for some variety in your workout, I would recommend doing interval training - do a set and then 1 minute of jumping jacks or jumping rope in between.

I have no qualified answer- just my own experience.

I spend months and years not doing strength stuff because I thought I was not doing it just right. There were too many variables for me...how many sets? What is the correct weight? Which exercises? And on and on.
I gave up.

Now I do a pretty basic program divided into upper and lower body segments. I do each part about 2 times per week. I know that I don't hit all my muscles and am probably not working just right, but I KNOW this is better than doing little to no weight work.

I would also like to hear Bee's perspective on this--- sort of all or nothing thinking--- how to get over that and just make some improvments.

My unqualified response...

My priorities are:

1.) An exercise program that doesn't result in injury.

2.) An exercise program that is sustainable in the long run.

I couldn't even come close to 4 weight sessions, and 3-5 cardio sessions, per week.

As for sets, lately I have been "splitting the difference" between the two philosophies, and doing 2 sets per exercise.

The American College of Sport Medicine's position on sets is included in:

POSITION STAND
Progression Models in Resistance Training for Healthy Adults.

ASCM Position Stands

This message has been edited. Last edited by: Sheltieguy,

quote:

Originally posted by Eryn:
I know that something is better than nothing...

I think it is realistic to ask yourself if you would actually stick to this... some people would and others (me) wouldn't.

From the Mayo Clinic:

Tired of the Same Routine?

“The bottom line is that you have to enjoy the exercises you do in order to do them. So if you're doing well with your current program and you're meeting your strength training goals, you may not need to "fix" anything.”

I had an appointment with a personal trainer and he wanted me to do 3 sets of every exercise... but it took me 90 minutes to do it... and I don't enjoy it that much. I do it because I have to to keep my knee healthy.

Plus the Mayo Clinic says one set is fine... and I believe the Mayo Clinic research.

So I show up and do my one set... and at least I show up and do it. I started skipping a bunch when I was doing a 90 min. session.

How many sets?

Type Strength into the Mayo Clinic Search Engine for a BUNCH of really great articles.