Time to go public!

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You guys are all so amazing and supportive! So I'm not really sure why I am so nervous about this... Putting yourself out there is always a bit nerve racking isn't it?

I am 29, 5'3, average weight is between 110-120, currently at 112. I must admit I've always been blessed with a pretty good body and have spent my whole life taking it for granted. Some kind of awakening came over me in the last couple of months (maybe it's realizing the big 3-0 is coming!) and I decided to clean up my act. I'm hoping that by putting myself out here, I will hold myself a little more accountable!

I've always been fairly active. I grew up playing soccer. Although I don't play much anymore, I now make my living coaching it and get fairly consistant exercise through it. I started weight training in January and found my new passion!

The problem I have is with my diet. In the past 5 years, I can count the number of times I have eaten a green vegetable on one hand. Seriously. Up until two weeks ago, I had NEVER eaten a salad. My diet was mostly fast food. If my husband or I cooked, we would make beef sausage and mac and cheese,eating in bed at 9pm (I can't believe I'm telling ya'll this!). I averaged about 2 glasses of water A WEEK and 2-3 cokes per day!

The crazy part of this is that I was very healthly. Felt okay, looked fit, rarely ever got sick. I had rationalized this all fat/no veggie diet by telling myself that I was a genetic freak whose body depended solely on carbs (the bad kind) and red meat because that was what it was used to.

Last May, I weighed about 120 (pretty much my normal weight). I was having some migrane like headaches after spending too much time in the sun. My doc thinks it was by birth control, I think it was my diet. So I quit taking the BC and pretty much stopped eating. I was still eating TERRIBLE, just much less of it... between 1000-1200 calories a day. I didn't really go this low intentionally, I just never felt hungry and eating was a waste of time for me. I dropped down to 107.

Here's the part I haven't admitted to anyone. I kind of liked it. But I didn't need to lose wieght. Even at 120-125, I looked fit and healthy. I never thought I had a body image issue, but as people started telling me I looked too skinny, I started taking some kind of weird pride in it. Looking back, I realize how bad I looked. My ribs stuck out further than my breasts for heaven's sake!

After about 7 weeks of weight training and eating like a horse, I am back up to 112 and take in about 2500 calories a day. I also started back on Birth control. I'm kind of nervous about swinging in the opposite direction with my weight now, but I definately want to put a little on and bulk up some. I want to take pride in big strong muscles, not squeezing into a pair of jeans made for a 13 year old.

I can't image what my idea of healthy eating must look like to ya'll. : -) Everyone has to start some where. Yesterday:

Instant oatmeal
banana
2 peices of toast with butter
grilled fish
baked squash
fresh pinto beans
nectarine
4 graham crackers
a handful of pistachios
a peanut butter and banana sandwhich
Welch's fruit juice
4 cups of water

All this veggie eating is freaking my body out. I know two veggies a day is still a joke, but it's two more than I ate all of last year! I seem to be spending A LOT of time in the bathroom these days. Please tell me that my system will adapt soon.

This morning- a nutrigrain breakfast bar and a big cup of soy milk. Me, soymilk?!? HA HA ha. Never thought I'd see the day. :- )

Pics, workout schedule, and another confession to follow! Thanks for allowing me to share this.

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I just reread my post and saw how many times I used the word "ya'll". You can tell where I'm from, can't you? :-)

Training program:
Mon- AM, 30 minutes light cardio, PM- Full body weights
Tuesday- hiit cardio, 20-30 mins.
Wednesday-off
Thursday- full body weights
Friday- hiit cardio/plyometrics
Saturday- full body weights- lighter than first two workouts of the week, especially on the legs
Sunday- off, perhaps a soccer game

Weight routine consists of:
Squats
Deadlifts
Calf raises
Lat pull downs or pull ups (alternate days)
Chest press
Chest flys
Bicep curls, preacher curls, hammer curls (two of the 3 every workout)
Tricep kickbacks, overhead tricep press, push downs (2 of the 3)
Lateral raises, front raises and reverse flys
one arm prone rows
shrugs
Various ab stuff

Started 7 weeks ago. I usually do 2 sets of 8-10 reps, pushing pretty hard- almost to failure. When I hit 12 reps I increase the weight.

I know a lot of people prefer splits, but this seems to work really well for me.

My goals (this is where I need help!):

1. bulk up and strengthen my upper body. Basically, I want to be stronger! Have already seen great strides in the amount of weight I can lift and in my muscle tone.
2. Increase my cardio endurance, increase speed, agility and power. I coach at the college level and my goal this year is to set the fitness standard for my team and run them through pre-seaon workout myself. My husband tells me I'm nuts to put myself in the same catagory as 18yrs, but that just makes me more determined.

My question is, do I have conflicting goals? If I am doing hard core hiit work and plyos, am I sacrificing muscle? Can I bulk up my upper body, go a little lighter on the weights with the legs, and keep my speed and still increase my endurance?

[Krissypoo]

I just reread my post and saw how many times I used the word "ya'll". You can tell where I'm from, can't you? :-)


Ha! Me too...don't worry about it, I completely understand. LOL Not saying ya'll sometimes sounds ridiculous to me. Ya'll is a word...to us...right...? ;)

[MsJewels]

Yesterday:

Instant oatmeal
banana
2 peices of toast with butter
grilled fish
baked squash
fresh pinto beans
nectarine
4 graham crackers
a handful of pistachios
a peanut butter and banana sandwhich
Welch's fruit juice
4 cups of water

It's helpful if you can break down when you are eating each meal. A few tips:

- Aim for 5-6 smaller meals per days (250 - 350 cals each)
- Drink at least 8 glasses of water throughout each day
- Eat at least 20 g of protein with each meal
- Try to eat AT LEAST 1 g of protein per pound of body weight (more is better, especially if you're weight training)
- Eat whole wheat breads and pastas, and toss the white versions of these foods (and limit the quantities you're eating)
- Eat lots of colourful fruit (spinach, broccoli, carrots yams/sweet potatoes, peppers, ...)
- Eat quality protein and carbs right after your work out (a protein shake is ideal, but I often eat a chicken breast and yam)
- Switch to lowfat or non-fat dairy products

[taifighter]

Hi SC!!! Just wanted to say welcome! :) You're post made me laugh, and I think it was very brave to kind of "bare all" about your eating habits. Trust me, lots and lots of girls on this board (myself included) have had or are dealing with food and body issues. I swear we're born programmed with some of these weird feelings about eating and being thin. That being said, I think its wonderful you want to become even healthier. I'm glad (ok, jealous) you could subsist on fast food and still look/feel good but in the long run I think you will feel GOBS better by eating better.

You have a great plan so far. I've found its not the amount of calories you eat, but the quality that affects your weight. So, I wouldn't worry about gaining a lot of fat by eating 2500...you clearly have the metabolism for it. I would focus on drinking a gallon of water a day, getting 6+ servings of vegetables (green vegetables!! haha!), healthy complex carbs like brown rice, oatmeal, sweet potatoes, and healthy fats from flaxseed, salmon, etc.

Your exercises look great, lots of compound movements, excellent! If your goal is to build muscle and get stronger, (as is mine) I would suggest bumping up your weight and reducing your reps. Instead of 8-12, try three sets of 6-8 with enough weight that its difficult to finish those last reps.

Also, since you do a full body, and you'll be lifting heavier, you may want to cut out some of the exercises you do. If you did a session of squats, bench press, curls and tricep extensions you'd pretty much be hitting every muscle in your body! The key is not to overdo it. I'd also alternate your exercises on different days. On one-full body day, do squats and bench...on another do deadlifts and flys instead. If you are truly lifting heavy you shouldn't be able to do lots and lots of these compound moves. I hope that makes sense??

As for the cardio/muscle building question...i'm not sure! I do know that excessive cardio can eat away your muscles. Its seems its pretty hard to maintain a lot of muscle mass and do lots and lots of cardio. (thats why marathon runners tend to have muscles like beef jerky...and bodybuilders are huge). Maybe a compromise between the two? Four days of heavy lifting, two days of HIIT?

Anyway, thats my two cents. You really have a solid routine started and I think you're going to do great! good luck :)

[Krissypoo]

I know MsJewels said drink 8 glasses of water a day, but I'd shoot for more. It makes a load of difference on your energy levels and internal cleanliness. Shoot for 8 oz every hour that you are awake, if possible. Even if you don't get that much, it will help with hydration.

[mommykuce]

I agree with everything Ms Jewels said, but with all your activity I would aim for more calories. You are a busy lady! I have always been active, playing sports ever since elementary school (I was a soccer player too, but a goalie mostly, sometime def when an enforcer was needed!) and also lifting weights on a serious level, but I have slacked a little since my son was born. Then last month was my 29th b-day and then came the wakeup call. So here i am just like you! I think you can definatley keep up with your players-you have done it your whole life, and I have known women in their 40s who can kick some 18 year olds butt when it comes to athletics!

I don't know if you will be able to really bulk with all your cardio activities. Considering your job, I would stick to the goal of being able to do what your players do (I always hated a coach who made us do stuff but sat on the sidelines, its just more fun for them to do stuff w/the players, and they always had my respect if they could). You definately can put on lean muscle mass, which i think is important, but lay off the idea of bulking. All the cardio negates that whole idea. If you eat right and lift weights you will get definition in your muscles.

I look forward to journaling along with you!

[SC1]

Thanks for the advice, guys!

8oz of water every hour?? Holy cow. I know I should, but the all peeing drives me nuts. Do you think it's possible that my bladder will eventually get used to a last a little longer or do I just need to suck it up (no pun intended :-))?

Although I've been lifting hard for 7 or 8 weeks, my cardio has been pretty light. I am going to start my first hiit workout tonight. I'm excited, but a little nervous after hearing everyone talk about how hard it is. Taifighter, tomorrow morning in the gym, I'm going to take your advice and drop everything down to about 8 reps and increase my weight. Now, that I've built my strength base, I think it's time to get serious. I can't wait to get back in there! I hate my non-weight training days. It's crazy how addicting it is. Sometimes I hear one of my workout songs on the radio and I get this insane desire to GO LIFT RIGHT NOW! lol. Okay. Must stop talking about this. I'm getting that feeling just thinking about getting that feeling!

Last night, I stir fried some chicken rice in oil olive with some steamed brocolli, carrots, and peas. I decided we (I am forcing my new healthy eating obession on my reluctant husband) needed a little protein. So I added a can a tuna fish. It was the worst meal I have ever eaten. This made me ponder the following questions... How did I manage to remain so clueless for so long? Did I really think I could get away with hamburger helper forever? And why didn't they offer Home-ec when I was in school. **sigh** Maybe I'll take a cooking class for dummies or something.

Anyone have a Whole Foods store in their city? I've heard it's great. Maybe I'll go check it out tonight to get some ideas.

You know what this board is lacking? Spellchecker. :-)

[MsJewels]

I can't wait to get back in there! I hate my non-weight training days. It's crazy how addicting it is. Sometimes I hear one of my workout songs on the radio and I get this insane desire to GO LIFT RIGHT NOW! lol.

I can relate!! Taifighter & I were chatting about this the other day (and how weekends throw us off from our schedule).

Whenever I hear Evanescence I want to go run outside NOW NOW NOW!! lol!

[kkapp]

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Welcome... you have gotten a lot of great advice. I don't know that I can add any more. I can relate on a lot of the issues. I think we as a female species can relate... that's why I am glad they have this board just for us. We can get and give the neede support. :)

[taifighter]

I can relate!! Taifighter & I were chatting about this the other day (and how weekends throw us off from our schedule).

Whenever I hear Evanescence I want to go run outside NOW NOW NOW!! lol!

hehehe, that just made me laugh out loud :)

SC no worries about the cooking! if I had a dime for every culinary disaster I've pulled off, I could hire my own personal chef. (last night for example, I put a skillet on one burner to cook meatballs, then placed a ceramic bowl full of ground turkey on the other burner...and then turned on the burner UNDER THE BOWL and walked away for 10 minutes, till I heard the sound of glass shattering. That was my only big bowl too!!)

but anyway, I recommend a book like Cooking Light's 15 Minute recipes, or 3-ingredient meals. They're all pretty healthy and easy too. Or you could check out www.allrecipes.com they have 1,000s of recipes and they come with ratings so you know if its a dud or not. Hope this helps?

[Krissypoo]

Thanks for the advice, guys!

8oz of water every hour?? Holy cow. I know I should, but the all peeing drives me nuts. Do you think it's possible that my bladder will eventually get used to a last a little longer or do I just need to suck it up (no pun intended :-))?


Yep, 8 oz every single hour. Yes, the bathroom trips will be numerous. You may even break your sleep going to the restroom. But you'll love the way you feel after drinking so much. No dry mouth, dry lips, dry anything. I usually try to get a gallon in while I am at work and as much as I can after that. It cleans you out really well, you don't get bloated like you might think.



Anyone have a Whole Foods store in their city? I've heard it's great. Maybe I'll go check it out tonight to get some ideas.



Where in TX do you live? If you live in San Antonio or Dallas/Arlington/Fort Worth area, they have Central Market. I think Central Market is better than Whole Foods. They have better prices, usually the same as HEB because it is an HEB store. They also carry roughly the same products as Whole Foods, but have more selection.

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I live in Austin so I have both Central Market and Whole foods, but Whole foods is closer. I am falling back into my old habits of not eating. My kitchen is still stocked with things like canned spegettos (sp?). When I get frustrated and can't find anything healthy to eat, I just go without. Not a good plan. Must clean out the bad and bring in the good.

Soooo.. I went to whole foods today. It was like stepping into a foreign country. The people there must think I'm nuts because I went right after my work out and had to pee 3 times in the mere 40 minutes I was there. Anywho, I'm anxious to try some of the crazy things I brought home.

Yesterday's hiit routine was interesting. I think I need to work out a better plan. Basically what I did was lay out about 65 yards (give or take). After warm-up, I did a fast run down, then a slow jog back to the start. Without pausing, I would go again. Every time I went, I decreased the amount of time I had to make it down. So by the middle of the pyramid, I was sprinting all out there with a fast jog back then I would slowly work my way back down to the fast run/slow jog. Make sense? I only made it through 17 (there and back). Took me about 12 mins. Disappointing.

But the gym was great today! Here's what I did:

Lat pulldowns: 10*2
70lbs
Chest Press 10*2
20lbs DBs
Tricep kickbacks 10*2
17.5lbs DBs
Bicep Curls 10*2
17.5lb DBs
Hammer Curls 12*2
15lb DBs (ready to go up next time)
Preacher Curls 10*2
25lb BB (with full extension)
2 handed overhead tricep extension (what to call??)
10*2 20lb DB
Front Raise 8*2
12.5 Dbs
Lateral raise 10*2
12.5 DBs
rear raise 12*2
10 DBs (ready to go up next time)
Chest flys-lying down 8*2
15 DBs
Cable Rows 8 *2
65lbs

Plus ab stuff. I know I said I was doing full body every time I went to the gym, but my legs were too sore from yesterday's sprints to even think about it.

Pics are finally here! I feel a little scrawny in these. I am not pumped and although my hands are up, I'm not flexing. Also, please excuse my farmer's tan. My belly could blind you!

All critique welcome! Looking objectively at my pics, I think my stomach is my weak area followed by my tris. What do *you all* think?

* working on that ya'll thing!

[MsJewels]

Wow - totally not the pics I was expecting! You are one LUCKY GAL to have such a trim bod with your diet! ;)

Keep it up and you'll be back to your old self in no time.

[taifighter]

Wow - totally not the pics I was expecting! You are one LUCKY GAL to have such a trim bod with your diet! ;)

Keep it up and you'll be back to your old self in no time.

me too msjewels!! sc, you have no fat :D
but I can see why you want to build muscle...i think you have a solid lifting schedule...just wondering, by 10*2, do you mean 2 sets of 10 reps? Why are you only doing two sets out of curiousity? of course, your strength is incredible!!! 10 reps of lat pull downs at 70lbs?? 17.5lb tricep kickbacks? crikey! hehe! I would recommend adding an extra set and bumping down the reps. Try the 6-8 range to build muscle. you look great!!!

[terracotta]

Thanks for the advice, guys!

8oz of water every hour?? Holy cow. I know I should, but the all peeing drives me nuts. Do you think it's possible that my bladder will eventually get used to a last a little longer or do I just need to suck it up (no pun intended :-))?


I think you should start with 8 oz of water every 2 hours and every day or two add one glass of water extra. You have to give your bladder time to adjust.

[JumpinJill]

I can't image what my idea of healthy eating must look like to ya'll. : -) Everyone has to start some where. Yesterday:

Instant oatmeal
banana
2 peices of toast with butter
grilled fish
baked squash
fresh pinto beans
nectarine
4 graham crackers
a handful of pistachios
a peanut butter and banana sandwhich
Welch's fruit juice
4 cups of water


Some of what you said reminded me of myself, like when I would get too skinny, I had that same sense of pride even though some people would say it looked bad, I am also 5'3" and was around 105 last summer. I loved it but my sis said my ribs looked gross. Oh and I love using ya'll so I didn't notice you used it too much :D

Now as for your diet you listed that sounds about how I used to eat. I am trying to eat better now so here's a few ways I'd do differently in case that's what you were looking for? (and of course it's already much better than what you described before)

If you are using instant oatmeal that has the added sugar in it, I'd switch to regular oats from the bulk bins, plus it's really cheap about 70 cents a pound or so. Think about adding flax oil or ground flax seed to your diet, I like to add it to cold oatmeal, or cold cereal like bran flakes or on top of yogurt.

Make sure the juice is 100%, I bought welchs juice once thinking it was without checking, lo and behold I had bought 10% juice kind

Grahm crackers...I mean I have a box I love them myself and all once in a while but I try not to make it a routine to eat them. Do you eat it for the crunch factor like i do? ;) Try jicama, or celery, or just plain ol apples instead for the crunchiness.

Beans are good source of protein and if what I was taught growing up is right, they are a complete protein when mixed with corn or rice. I've read black beans are a better option I just don't know the reason behind it yet, but I'm guess just better nutrition overall.

Instead of plain butter on the toast I would put some protein on it ..maybe almond butter instead? cashew butter? Peanut butter?

that's about all I'd say you are looking like your diet is going good! :) fish is of course great, so is squash and the nuts (man pistachios are one of my faves! I get so carried away with them) :D

And I see you like PB and banana sandwhiches too! :)

You are the same height and about 2 lbs lighter than me, but looking at your pics you seem soooo much thinner than me. You are SO lucky to have been able to eat like you did. But at the same time it's great you are making the effort to change that.

Oh TAI!!! You broke your bowl? Thats too bad! Did i tell ya how I cooked chicken the night before, left it out to cool...and I went to bed without putting it away! Argh! I've broken plates simply by cooking with them in the oven even when they say 'from dishwasher to oven'! I break a lot of stuff around here...

[SC1]

I am still sore from that sprinting workout! My legs always stay sore forever (quads!), but upper body is fine in a day or two. Anyone else have that problem?

Funny thing is I have the opposite problem with my triceps- they never get sore. It was really hard for me to finish all my tricep exercises, my form is very good, and those suckers burned. Everything else hurts, dammit. I feel like if it doesn't hurt a little the next day, you haven't done your job!

Tai and Ms. J- Thank you, guys!!! :-)

Tai- I do two sets because I once read that anything else is a waste of time and the third and fourth sets do such a minimal amount of additional good that they are a waste. It's been a while since I've read that. I'll see if I can look it up and post it for your thoughts. It's about time for me to start a new cycle and switch things up anyway, so it might be a good time to try upping it.

Terracotta- I think so too! BTW, I can't find your journal. Did I miss it?



If you are using instant oatmeal that has the added sugar in it, I'd switch to regular oats from the bulk bins, plus it's really cheap about 70 cents a pound or so. Think about adding flax oil or ground flax seed to your diet, I like to add it to cold oatmeal, or cold cereal like bran flakes or on top of yogurt.

I switched! You guys are gonna be soooo proud. Know what I had for breakfast today? All natural 4 grain hot cereal with flax and I chopped in an organic banana for fun. This is what going to whole foods does to you. You stop eating like a normal person. Ahhh, I remember the days when food was fun (okay, so that was only a week ago- it just seems so far away!)


Make sure the juice is 100%, I bought welchs juice once thinking it was without checking, lo and behold I had bought 10% juice kind .

You're right- I just can't find any. Anyone have any good suggestions on healthy drinks? I'm upping my water intake- I just need something else to mix it up.


Grahm crackers...I mean I have a box I love them myself and all once in a while but I try not to make it a routine to eat them. Do you eat it for the crunch factor like i do? ;) Try jicama, or celery, or just plain ol apples instead for the crunchiness..

Actually I do it to get my sweet fix. I found these honey grahams that are made with organic grains and have no hydrogenated oils in them (3 grams total fat- none of it saturated). Sound okay?

Thanks for all the other nutrition advice, Jill!

[aprilai]

after a leg day i'm usually sore for 2-3 days. i remember one time when i just started a new routine, i could barely walk to the grocery store that day! and my brother kept nagging me to hurry up from behind -_-;;

what do you have for post-workout?

if you're not feeling much from the tricep exercises, then it might be that the weight is too light or your body has adapted to the routine.



I switched! You guys are gonna be soooo proud. Know what I had for breakfast today? All natural 4 grain hot cereal with flax and I chopped in an organic banana for fun. This is what going to whole foods does to you. You stop eating like a normal person. Ahhh, I remember the days when food was fun (okay, so that was only a week ago- it just seems so far away!)

i experienced the same problem when i started a clean diet. changing things is hard, but the results are rewarding! your body will feel much better and thank you for it in the years to come. ^_^


You're right- I just can't find any. Anyone have any good suggestions on healthy drinks? I'm upping my water intake- I just need something else to mix it up.

you can try adding some fresh citrus juice or crystal light. they can curb soft drink cravings.


Actually I do it to get my sweet fix. I found these honey grahams that are made with organic grains and have no hydrogenated oils in them (3 grams total fat- none of it saturated). Sound okay?

Thanks for all the other nutrition advice, Jill!

i would ditch the honey grahams for some type of crunchy fruits like apples. try eating fruits in a sitting, or make a fruit salad. you get to really enjoy the texture and flavor.

[SC1]

Tai- this is for you, but I am curious about what every body else thinks since I've been thinking about changing my sets up too.

http://www.ironmagazineforums.com/showthread.php?threadid=22982

It's the old debate I was talking about re: 1 set of exercises vs. multiple sets. This isn't what I read ages ago, but it's got a couple of references to some nice articles.

Here is a teaser from one of the articles linked off this thread. Let me know what you all think!

There are about 55 scientific studies on this topic and only 3 show any slight benefit of multiple sets. 53 show the results are the same.

You get just as big and strong doing one set per movement as two, three or for that matter any number of sets.
If you're doing multiple sets, stop. You'll save yourself a great deal of time and toil AND still make progress toward your training goals.

For larger and more complex muscle groups such as thighs, upper-back, chest, and shoulders, a good exercise prescription is one set each of a compound movement and an isolation movement. For example, for thighs you can do a squat or leg press and a leg extension. For smaller or simpler muscle groups such as traps, biceps, or calves, you can do one movement.

[JumpinJill]

You could always make your own juice the old fashioned way, like orange juice, the Dole Pineapple juice I have is 100% and I'm pretty sure welch's has 100% grape juice, it's just hard to find, and not in the cold section.
I've also seen expensive small bottles of organic 100% cranberry juice (7$ for about 16 oz. I think)

And YAY for the switch in cereal! :) It might not seem not fun at first, but as you find new ways to make things taste better and still be healthy, it'll become fun (at least it as for me) And now that I'm eating better balanced meals, ok don't laugh at me, but I get this awesome sensation in my body after the meal, or even as I'm about to finish it...it's uhhh...kind of an orgasmic feeling. :D
Kind of like that runners high ...

anyways, it's good to see you so willing to try new stuff! :)

that article you talked about makes sense, because with The Firm they did one set for everything I think, and I did get pretty nicely defined after a while of sticking to it. I'm thinking to myself if I want to even switch back to full body workouts instead of doing splits(which I don't think i'm even doing correctly yet), but I've only been at this heavier weight lifting routine for a week n a half now...so i'll be experimenting a lot.

[terracotta]

Tai- this is for you, but I am curious about what every body else thinks since I've been thinking about changing my sets up too.

http://www.ironmagazineforums.com/showthread.php?threadid=22982

It's the old debate I was talking about re: 1 set of exercises vs. multiple sets. This isn't what I read ages ago, but it's got a couple of references to some nice articles.

Here is a teaser from one of the articles linked off this thread. Let me know what you all think!

There are about 55 scientific studies on this topic and only 3 show any slight benefit of multiple sets. 53 show the results are the same.

You get just as big and strong doing one set per movement as two, three or for that matter any number of sets.
If you're doing multiple sets, stop. You'll save yourself a great deal of time and toil AND still make progress toward your training goals.

For larger and more complex muscle groups such as thighs, upper-back, chest, and shoulders, a good exercise prescription is one set each of a compound movement and an isolation movement. For example, for thighs you can do a squat or leg press and a leg extension. For smaller or simpler muscle groups such as traps, biceps, or calves, you can do one movement.


One set of exercises is only as beneficial as multiple sets if you are extremely good at intensity. BUT you still require the warmup lighter sets. If you don't do these you will probably injure yourself.

MOST people cannot generate that kind of intensity and multiple sets works better for them.

As well, I tend to NOT trust things written about scientific studies written in forums. I see the link you posted is to a forum.

[drugzkill]

One set of exercises is only as beneficial as multiple sets if you are extremely good at intensity. BUT you still require the warmup lighter sets. If you don't do these you will probably injure yourself.

MOST people cannot generate that kind of intensity and multiple sets works better for them.

As well, I tend to NOT trust things written about scientific studies written in forums. I see the link you posted is to a forum.

Well warming up is beyond injury. If you know anything about the 1-6 principle, it proves that warming up doesnt just add blood and fluid to the muscle, but increasing the mind-muscle connection and allows higher weights to be perform than when not warmed-up.

As far as intensity, that is a somewhat false statement too. I can and have overtrain with one set before ( with DC Training which is also low volume, 5 sets usually). Intensity is also a relative term and mostly relative to recovery. Most people think as intensity as "feeling the burn" or pushing hard. For me intensity is having movements performed in good form with controlled negatives and explosive concentric movements (and i mean explosive!!!).

In fact many studies have proven that people staying 1-2 reps away from failure can increase growth, because of the ability for the movement to be accelerated. Remember FF Motor Units are your largest muscles and are quickly fatigued, so to best stimulate them is to push them and not fatigue them.

As far as my beliefs, I dont think 1 set is usually the answer (though can caused expotential growth with DC training if you realize what level of intensity you can take it to as far as how many rest pauses or static holds). On the other end I dont believe a lot of sets are necessary.

If you look at all the programs that almost everyone grows on, no matter what genetics and recovery abilities, is usually low volume and low # of sets per exercises (such as westside, dc training when done it your level, and hardgainer routines). All of these program give many people incredible maximal gains.

Now I realize I am posting in a female board, so I dont know how many people here use westside or whatever; but I know as a man I can say that not much stimulation is needed for growth and most people dont realize this and ruin their potential through pushing too hard or overtraining.

On a side note, I would also like to say part of the effectiveness of DC training is that it takes into account warm-up and extreme stretching, which are usually all neccessary to maximize gains froma 1 set routine.

[Shelbi]

SC1, Just wanted to say hi....I'm a Texan too! Just down the road from you in that small town that makes Blue Bell Ice Cream (hope I haven't kicked in any cravings by saying that! ha ha). Sounds like you're getting some great advice. This board is awesome.

[taifighter]

Tai- this is for you, but I am curious about what every body else thinks since I've been thinking about changing my sets up too.

http://www.ironmagazineforums.com/showthread.php?threadid=22982

It's the old debate I was talking about re: 1 set of exercises vs. multiple sets. This isn't what I read ages ago, but it's got a couple of references to some nice articles.

Here is a teaser from one of the articles linked off this thread. Let me know what you all think!

There are about 55 scientific studies on this topic and only 3 show any slight benefit of multiple sets. 53 show the results are the same.

You get just as big and strong doing one set per movement as two, three or for that matter any number of sets.
If you're doing multiple sets, stop. You'll save yourself a great deal of time and toil AND still make progress toward your training goals.

For larger and more complex muscle groups such as thighs, upper-back, chest, and shoulders, a good exercise prescription is one set each of a compound movement and an isolation movement. For example, for thighs you can do a squat or leg press and a leg extension. For smaller or simpler muscle groups such as traps, biceps, or calves, you can do one movement.

oh my SC, I didn't even see that link!!
But I've read it aaaand...
for me personally, since I'm a shrimpy gal thats only been lifting for 2ish years, 1 set doesn't do much for me. Even if I did 2 warm up sets and THEN did a high-intensity set, I don't feel the same burn and see results when I do two warm ups and then 3 sets to failure. But thats just me. I don't know very much scientifically about weight lifting.
IMO, if you are a beginner, its better to do more 3-4 sets in a lower rep range. For me, I've been able to better explore just how much weight I really can lift and adding one or two more sets allows me to push myself further.

I think in the end, that one guy's post in the forum said it best...you need to be familiar with your own body. If you like the two reps, if its giving you results in strength, stick with it :D maybe play around with adding sets, decreasing weight etc etc to see if there is a change (which you should do anyway every couple of weeks to keep your body from plateauing)

Aaaanyhow, awesome article, very interesting stuff! Thanks for posting it SC :) Haven't seen you post in awhile, how are things going??

[JumpinJill]

Even if I did 2 warm up sets and THEN did a high-intensity set, I don't feel the same burn and see results when I do two warm ups and then 3 sets to failure. But thats just me. I don't know very much scientifically about weight lifting.



I think I've noticed that too, like today with chest press, I was FLYING with my first set and thought I should increase the weights, well then my husband said to hold on and I'm glad he did because all of a sudden the second set was a lot harder and I struggled to finish that one, as well as the third set.

I hope to see you post again soo SC1 :)

[Buffycat3]

Hello and welcome!
:)

First off, lemme say I am from up North and I love the word "Ya'll" It's fun and easy to say.

I can understand you being a little confused and overwhelmed(maybe) especially about Diet.
You almost have to train your brain to change your eating pattern.
You are used to one way of eating for so long...it's going to be different and odd. But you can do it...I sense you have the determination :)

Listen to the girls on here, they are so helpful and kind to everyone's needs.

An easy..eh,hem, cough...way to look at your diet is to remember to eat Non-Processsed Foods.
This could be helpful if you think....If I did not Grow it, Pick, or Gather it...I won't eat it.
Simple? LOL
This is what I do....but I do allow Cottage Cheese wich is processed.

Like I said, ask questions, listen the the girls on here, and keep the determination.
I am rooting for you and your goals
:D

Take Care
--Joan