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Opinions on my workout plan


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  • 1 Post By 2pinks&ablue

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  #1  
April 4th, 2013, 08:04 AM
pattyandthemoos's Avatar Administrator
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Location: Michigan
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I'm still trying to decide what I want to do for my next 12 weeks. Right now I'm using Body for Life's plan. This is how it works.

Quote:
Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
So you do 2 exercises per muscle group but you do one of them with 5 sets and one with 1 set.

I am thinking about doing things differently this time but I'd really like some opinions. I am thinking about continuing to do 2 exercises per muscle group but instead doing 3 sets for each exercise instead of doing 5 for 1 and 1 set for the second exercise. I thought we could do 12 reps, then increase the weight, then do 12 reps again and increase the weight, and then do as many reps as we can for the third set. And do the same for the second exercise.

I thought this would be better because we will be doing more of each exercise and a similar amount of total reps when you combine the two exercise. I think I'm just nervous about changing things up and doing my own thing.
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  #2  
April 4th, 2013, 10:22 AM
melissalaw's Avatar Platinum Supermommy
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That sounds like a really good plan. I have a DVD called Burn Sets and that is what she does. She has you do the first set with a lighter weight and do 12 reps then a second set with a little heavier weight and do 10 reps then you do what called a Burn Set with a heavier weight and do as many as you can until you exhaust the muscle. It's suppose to be a great way to help build up muscle mass.

here is a blog post on Pyramid training and a couple others that are good info.

Cathe Friedrich - What Are the Benefits of Pyramid Strength Training?

Cathe Friedrich - The Benefits of Lifting Heavy Weights for Women

Cathe Friedrich - Weightlifting Myths Debunked
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  #3  
April 4th, 2013, 10:34 AM
pattyandthemoos's Avatar Administrator
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Quote:
Originally Posted by melissalaw View Post
That sounds like a really good plan. I have a DVD called Burn Sets and that is what she does. She has you do the first set with a lighter weight and do 12 reps then a second set with a little heavier weight and do 10 reps then you do what called a Burn Set with a heavier weight and do as many as you can until you exhaust the muscle. It's suppose to be a great way to help build up muscle mass.

here is a blog post on Pyramid training and a couple others that are good info.

Cathe Friedrich - What Are the Benefits of Pyramid Strength Training?

Cathe Friedrich - The Benefits of Lifting Heavy Weights for Women

Cathe Friedrich - Weightlifting Myths Debunked
THANK YOU!!!!! I didn't know this was called pyramid training. I was just sort of changing what I was already doing a little. This makes me feel so much better about my plan. I think I was worried that it wouldn't be as effective.

I'm also thinking that I'm going to make 3 separate workout logs and rotate through different exercises each week. I thought this way dh and I could have one day a week where we focused on different areas that were important to each of us. When I get my final plan together I'll post it here. I may not be changing up my routine next week because I don't have it all figured out yet, but I'm going to try. I may not change anything till the following week though. We'll see.
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  #4  
April 4th, 2013, 12:46 PM
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late to chime in... but yeah.. I think your plan sounds great!
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  #5  
April 4th, 2013, 01:09 PM
2pinks&ablue's Avatar Chantelle
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I think it sounds like a great plan! Have you ever heard of 7-4-7 weight training? I've never tried it myself but the trainers at my gym are crazy about it.
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  #6  
April 4th, 2013, 01:13 PM
melissalaw's Avatar Platinum Supermommy
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I've never heard of 7-4-7 weight training. What is it?
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  #7  
April 4th, 2013, 01:22 PM
pattyandthemoos's Avatar Administrator
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Quote:
Originally Posted by melissalaw View Post
I've never heard of 7-4-7 weight training. What is it?
I've never heard about it either. What I keep seeing on another site I go to is some type of 5x5 training. I think they do 5 sets of 5 but I haven't figured it out. I don't know if you increase each time or how they do it or why they do it that way. I'm still learning about strength training and there's just so many different ways to do it so it gets confusing.
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  #8  
April 5th, 2013, 05:58 AM
babyloves2dance's Avatar Platinum Supermommy
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I think it looks good....but I don't know much about weight training.
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  #9  
April 5th, 2013, 06:08 AM
melissalaw's Avatar Platinum Supermommy
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For me what I do is usually a week or two of lifting heavy weights then a week or two of lifting lighter weights. That seems to work for me and it usually keeps me from getting bored which is what I tend to have problems with. Let us know what you decide to do Patty!!
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  #10  
April 5th, 2013, 08:08 AM
2pinks&ablue's Avatar Chantelle
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I've never done 7-4-7, but it's basically 7 reps with your regular weights, 4 reps with really heavy weights (as heavy as you can reasonably lift) and then 7 with your regular weights again. From what I understand anyway..
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