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Weight Training Issues?
08-14-2014, 10:31 PM
Post: #1
Weight Training Issues?
Hi everyone,

I workout at home. I have quite a bit of equipment. Some of it I don't like using such as the barbell because I really don't want to spend time loading itl! I'm limited on time so my goal is how to get in an effective workout within a half hour using little equipment?

Right now I glued to Kelly Coffey Meyer DVDs, which I LOVE. However, I fear whether I'll get the results (lose fat, eventually gain muscle) I want. I use her timesaver option which is a full body workout. She does 2 sets of all the major muscle groups. Usually, they're 16 reps for dumbbell rows, shoulder press, bicep curls, etc. It appears that many instructors have you doing 3 sets of heavy weight w/lower reps (8 max). If I'm doing 2 sets/16 reps, isn't this more of an endurance training, though Kelly states you should be lifting heavy while doing her exercises? I'm a little confused.

I have a couple of Cathe F. DVDs but man, they seem to take at least an hour or more if you're doing a full body workouts and sometimes the upper or lower body routines can be timely too because she has you using a bunch of equipment! Ugh! BUT, I hear she's the best for weight training. Everyone seems to love her and I've heard great things about her STS, which cost a boatload!

Any suggestion on DVDs that are 30 mins. or less that will give results? Maybe I should be doing the Cathe DVDs but do the splits which take half the time? And if I choose her time saving options, how often should I do upper and lower body workouts?

Also, when it comes to lifting heavy, I know its all individual, but I'm concerned that my heavy may not be heavy enough. When I use 10/12 lb weights doing 16 reps it GETS heavy by the end. I feel the burn. Sometime I can finish. Other times not.

When I do lateral raises, and my shoulders are my weakest, I use 5 lbs/16 reps. and I'm spent IF i get through all the reps. Most times I have to pause because my shoulders are burning. I assume this is heavy enough weight, if its having this kind of effect, but I always fear I'm not doing enough when I'm only using 5 lbs.?? Sad

I'm not new to weight training but since I've been inconsistent, never got the results I wanted and finally decided to EM2WL, I really want to make sure I'm making the right decisions and getting the most out of my workouts.

Last, I have some profile pics I just posted. My thought is, I'll get better feedback if you can see what I'm dealing with and where I need to go from here. happy

Any and all feedback is welcome!

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08-15-2014, 10:38 AM
Post: #2
RE: Weight Training Issues?
Since your main issue seems to be time, I would concentrate on the major compound moves at this point, and hit as many muscles as you can in each workout. Two to three days per week of compound lifts are plenty, and you should be able to complete each workout in less than 45 minutes. Have you ever checked out Strong Lifts 5x5? That might be a good workout to get you a great workout in a minimum amount of time...

Certain basic (compound) lifts, such as squats, deadlifts, bench press, overhead press, and barbell rows, will form the core of almost every strength routine. Full body workouts will allow you to hit multiple areas of the body, multiple times per week, maximizing the strength and muscle gains. Because the legs (your largest muscle groups) are included in each workout, you are also maximizing the calorie burn. This makes the full body workout quite superior for fat loss in both the beginning stages of lifting, and well beyond.

Heavy is all relative - what may be heavy to you is light for another person, and visa versa. Also, different workouts tend to go at different paces where you are forced to use different weights - for instance I have to go much lighter with KCM workouts than with Cathe, only because she goes with higher reps (more endurance focused) and I find that more of her moves use momentum. What ever rep range you are in, you just want to make sure you are just barely able to complete that last rep.

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey:
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08-15-2014, 01:31 PM
Post: #3
RE: Weight Training Issues?
Yes to compounds! You get a lot of bang for the time because they work the whole body. In addition to Strong Lifts I've tried and liked Starting Strength, and I've also heard people talk about All Pro's Beginner. Both are free and you can find them online with a little googling.
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08-15-2014, 02:01 PM
Post: #4
RE: Weight Training Issues?
Hi there! Yes I love Cathe even though her workouts are a little longer! My favorite is the STS full body DVD, its sold totally separate from the STS bundle, she has a compound premix that is about 40 minutes i think. I have it down by memory, almost! The Al Pro workout mention is a good one too. And yes, You are correct that 16 reps is endurance training and for strength you increase weights, and reps should decrease over time, does this DVD offer that in different mesoclycles?
I saw your pics by the way, looking good!!

Be yourself. Everyone else is taken! kiss
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08-15-2014, 02:15 PM
Post: #5
RE: Weight Training Issues?
Thanks everyone for the new DVD and online workout suggestions. I've never heard of any of them, and I didn't know Cathe has a STS totally body DVD that isn't a part of the bundle so I'll have to check that out. I'd like to start a new 3 month workout program as I do best with having that type of structure.

Jaeone, thanks for the suggestions as well and for checking out my profile pics. happy I've been trying for a long while to get toned. I realized that my inconsistency was a problem and now knowing that I have been underrating, which seems to be the bigger issue and a complete hinderance to losing fat, I've now seen the light and hope to see results soon.
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