Please help??

[Pinkmuffins]

Okay... I went to my personal trainer and she said that 50 minutes is about the amount of time i need to do a good lifting session.

I'm having a problem...

I've dedicated todays muscle groups to "Chest and Biceps"

I find that I keep getting done in barely 20 minutes???.. I'm doing..

3 sets of 12 reps of dumbell bench presses...

then

3 more sets of twisted dumbell bench presses...

then for bis

3 sets of 12 reps of dumbell curls...

then i do some ab exercises... I don't know what else to do to make my session last another 30 minutes... please help me.

[SexyBack]

Originally Posted by Pinkmuffins

Okay... I went to my personal trainer and she said that 50 minutes is about the amount of time i need to do a good lifting session.

I'm having a problem...

I've dedicated todays muscle groups to "Chest and Biceps"

I find that I keep getting done in barely 20 minutes???.. I'm doing..

3 sets of 12 reps of dumbell bench presses...

then

3 more sets of twisted dumbell bench presses...

then for bis

3 sets of 12 reps of dumbell curls...

then i do some ab exercises... I don't know what else to do to make my session last another 30 minutes... please help me.

Hey there,
you should have 3-4 exercises per body part to get a good full range workout. Try adding in some chest flyes, cable crossovers, hammer curls, concentration curls, ect.
how long are your rests in between each set?
But overall, if you are getting your heart rate up, your reps are of good quality, then by all means, don't try to force out 50 mins just because your trainer said so.

[katyloyal]

I would recommend doing at least 3 exercises per muscle group. The way you can usually split up the exercises is by targeting different parts of the same muscle. Here's an example: (I'm too lazy to figure out what the specific muscles are, so this is just a very haphazard explaination)

Chest
- bench press: targets center of chest
- incline press: targets top of chest
- decline press: targets bottom of chest

bis
- barbell curls: targets center of biceps
- zig-zag barbell curls: targets outside of biceps
- cable curls using rope: targets inside of biceps

(don't take this as an example workout but just a visual on how you can vary how you work the same muscle)
I hope this helps!

[enforcerlady]

How about adding:

Pushups for chest

Chinups for biceps

[goddessamazon]

Originally Posted by Pinkmuffins

Okay... I went to my personal trainer and she said that 50 minutes is about the amount of time i need to do a good lifting session.

I'm having a problem...

I've dedicated todays muscle groups to "Chest and Biceps"

I find that I keep getting done in barely 20 minutes???.. I'm doing..

3 sets of 12 reps of dumbell bench presses...

then

3 more sets of twisted dumbell bench presses...

then for bis

3 sets of 12 reps of dumbell curls...

then i do some ab exercises... I don't know what else to do to make my session last another 30 minutes... please help me.

If you have a good personal trainer and she knows what she is doing...............she alone should help you out. Why are you worried about something you are paying someone else to do?

She's the personal trainer so when you told her that you only need 50 minutes for a lifting session she should create a program for you to take up all that time.

So in other words your problem should really be hers. Am I wrong?

[Angela R]

Originally Posted by goddessamazon

If you have a good personal trainer and she knows what she is doing...............she alone should help you out. Why are you worried about something you are paying someone else to do?

She's the personal trainer so when you told her that you only need 50 minutes for a lifting session she should create a program for you to take up all that time.

So in other words your problem should really be hers. Am I wrong?

This is a GREAT point. If you are paying someone than ask her. The other posts here although good are just opinions. I only do ONE exercise per body part and that is what works for me. So you will get a wide variety of answers.

[Pinkmuffins]

Thanks for all the help, but I just went to her one time to get an idea of exercises and everything. But thanks everyone for the advice=)

[AudraLee]

SO NOT ENOUGH!! I spend 2 plus hours at the gym!

(Middle of the chest)
Bench press
Dumb bell press

(Upper chest)
incline press
dumb bell incline

(Lower chest)
decline press
dumb bell decline (Dumb bells help power and stablization)

(Center of chest)
Dumb bells flyes

That will most likely kick your butt!!
I have more if you'd like.

Bis...

Curls dumb bells
concentration curls
bar curls
hammers
preacher curls

Really, if you want to make a difference in your body, you're going to have to put in the time, the sweat and yes, the pain. You should be there for at least an hour, at least. More is better...

[Firepower]

Originally Posted by Pinkmuffins

Okay... I went to my personal trainer and she said that 50 minutes is about the amount of time i need to do a good lifting session.

you should keep your workouts to 1 hour or less. after about an hour, your testosterone levels plummet and your cortisol levels increase...and if you're trying to gain muscle, this is counterproductive since cortisol is a catabolic agent.

[twinnett]

Originally Posted by AudraLee

Really, if you want to make a difference in your body, you're going to have to put in the time, the sweat and yes, the pain. You should be there for at least an hour, at least. More is better...

Not necessarily...you do NOT need and really should not spend 2 hours lifting...

[nacersusaf]

Originally Posted by AudraLee

SO NOT ENOUGH!! I spend 2 plus hours at the gym!

Honestly I'd say the average woman here spends 45 minutes to 1 hour max lifting weights, and we've all made great progress.

If you want to spend 2+ hours in the gym, have at it... but some of us would rather train effectively. Time in the gym is not an indication of results.

While I agree the op needs to add more exercises to her chest and bicep day, she doesn't need to spend hours upon hours overtraining.

[imperfectly_lou]

It usually takes me nearly 15mins to do my 3-4 warm up sets - are you not warming up first? How long are you resting between sets?

[terracotta]

Have a look at the routines/ exercise demonstrations on my site.
http://terracotta2.googlepages.com

[BOLDERNECK]

It Should Take You About 10-12 Min.per Body Part,if Your Workout Is Done In 20min.fine It Means Your Working Efficently You Can Always Increase Your Volume..does You Trainer Think You Should Train 2 Bodyparts In 50 Min.,why!? Im A Cert. Trainer[1 Diploma&3cert] Ask Her To Explain Her Answer. If She Cant -get A New Trainer. Remember You Can Manipulate Rest Periods. What Cert. Deos She Have?

[BOLDERNECK]

Anaerobicly You Should Train No More Than 15 Min. Per Part..training Longer Diminishes Intensity..there Is A Point Of Dimishing Retuns Intensity Is Not Aduration Thing..weight Workouts Should Be Brief..you Have 3 Energy Systems[atp/cp,glycotic,fatty Acids] Those Are All Based On Time,the First 2 Are Good The Last Is Not..the Reasons Are To Many To Explain.good Luck..experiment!!

[TinaC]

Originally Posted by BOLDERNECK

It Should Take You About 10-12 Min.per Body Part,if Your Workout Is Done In 20min.fine It Means Your Working Efficently You Can Always Increase Your Volume..does You Trainer Think You Should Train 2 Bodyparts In 50 Min.,why!? Im A Cert. Trainer[1 Diploma&3cert] Ask Her To Explain Her Answer. If She Cant -get A New Trainer. Remember You Can Manipulate Rest Periods. What Cert. Deos She Have?

Hey Bolderneck,

I am thinking of getting into personal training and would love some advice and info. I am going to PM you some questions, if you don't mind. Thanks in advance for any help you can give me!

[Patrese]

yikes! 2 hrs!

Originally Posted by AudraLee

SO NOT ENOUGH!! I spend 2 plus hours at the gym!

(Middle of the chest)
Bench press
Dumb bell press

(Upper chest)
incline press
dumb bell incline

(Lower chest)
decline press
dumb bell decline (Dumb bells help power and stablization)

(Center of chest)
Dumb bells flyes

That will most likely kick your butt!!
I have more if you'd like.

Bis...

Curls dumb bells
concentration curls
bar curls
hammers
preacher curls

Really, if you want to make a difference in your body, you're going to have to put in the time, the sweat and yes, the pain. You should be there for at least an hour, at least. More is better...

[gingerbug]

2 hours or more is way too long. My weightraining sessions last about 30-60 minutes depending on how heavy Im lifting and resting between sets. About 8 months ago, I was spending 2 hours at the gym and stopped having periods and bouts of fainting. More is not better. Seeing much better results now and Im a lot healthier!

[terracotta]

This is a bump from APRIL 9th.

[fitqueeen]

Well, you're probably not lifting heavy enough for one thing- if you're lifting heavy enough like you should be lifting, you'll need a little rest in between (but usually no more than 1-2 minutes!) I couldn't do even the very little that you're doing in 20 minutes, because when I work, I work HARD. My heart gets pumping, and I can just barely get up the last rep of my exercise, whatever it is. It's impossible to go right into another set, because I've completely exhausted myself on the first set, so I must rest for a minute or so.

Anyway, why are you working bi's on chest day? Push/pull would work much, much better. Trust me. I've tried everything out there. Push/pull works and works well. (Push/pull- basicly, chest,delts, and triceps are grouped together, while back and bi's are on their own day.)

When I do my Chest/Delt/Tricep day, it takes me at least an hour and a half, not counting abs or cardio, and I don't really do a ton of exercises either. I just work really hard.

Chest-
1.)Bench (either flat or incline, dumbell or barbell- I mix it up) only 5-6 sets counting a warm-up. Reps run from 5-10. If I can do more than 10, it's too light! Typically I'll find myself in the 5-8 range, except for the first two sets.
2.)Pec flys (either machine, dumbell, or cables) just 3 sets
....then I go into my other stuff- the shoulder exercises, and tricep exercises.
It has worked like a charm- I put 30 pounds on my bench press in about a month and a half doing this routine once every 5 days.

good luck!

[BOLDERNECK]

Originally Posted by TinaC

Hey Bolderneck,

I am thinking of getting into personal training and would love some advice and info. I am going to PM you some questions, if you don't mind. Thanks in advance for any help you can give me!

I WOULD LOVE TO TALK TO YOU!!! I AM A LITTLE NEW WITH COMPUTERS.....COME VISIT MY BODYSPACE OK.....WE CAN TALK!!