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Results of fairly thin guy doing high-rep-light-weight workouts? - Page 2

post #16 of 30
3/28/11 at 6:02pm
^You could do resistance band push-ups if you want to add the resistance and still do 'em - a weight plate on your back would work too, but I guess that's sort of out as your gym has none. As PF & suited noted, squatting on the smith isn't really the greatest thing one can do and could easily have been one reason for your issues.
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post #17 of 30
3/28/11 at 6:15pm
Quote:
Originally Posted by TimelesStyle View Post
Will give that a try. Perhaps my problem was that when I'd up the weight, I wouldn't drop the reps. Might try doing all my previous exercises with slightly heavier (maybe 10-20%) weights but go down from 12-15 to 8-10 reps.

Also, can I assume for push-ups the only thing I really can do is up the reps? I much prefer these to any other chest exercise, and the results I've gotten in the pectoral and triceps department have been just fine. Currently do 3x20-25 each workout and change what kind I do each workout (rotate between military, incline and decline).

I'd also assume the same could be said for back extensions unless I want to hold a dumbbell (no plates at my gym, it's the one in my apt bldg)? Doing them is kind of awkward as is because I have to use a Swiss Ball and jam my feet under the leg curl machine since we don't have a proper back extension rack...

I like push-ups too. Although they aren't my primary chest exercise, I do them almost every week as part of a conditioning workout. If they are working for you, keep them in there. You might want to try bench pressing, if possible.

If you were upping the weight, and not dropping the reps - you weren't adding enough weight. You should add enough weight so that you cannot perform as many reps before failing. You don't have to do this for every workout. Maybe have 1 day where you use a lower rep range, then 2 days where you go lighter and use a higher rep range (assuming you were training 3 days a week)
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post #18 of 30
3/28/11 at 6:15pm
Thread Starter 
Quote:
Originally Posted by TrH View Post
^You could do resistance band push-ups if you want to add the resistance and still do 'em - a weight plate on your back would work too, but I guess that's sort of out as your gym has none. As PF & suited noted, squatting on the smith isn't really the greatest thing one can do and could easily have been one reason for your issues.

Might give the resistance bands a try, would have to go find some first. Current gym doesn't actually even have a Smith, they have one of those cable machines that has weights on both sides and allows you to attach a bar in the middle to do squats. A little more ROM than a Smith, but still probably far from ideal.

For now I think the goblet squats with a press at the end will be sufficient. With the largest dumbbell being 50lbs I won't get much of a leg or glute workout, but I think I can get a reasonable core/upper back/shoulder/lower back workout if I concentrate on those muscles when doing them. Eventually will need some larger dumbbells for that, but just going out and buying one or two of those wouldn't be the worst thing in the world, it's not like going out for a squat rack...
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post #19 of 30
3/28/11 at 6:34pm
Quote:
Originally Posted by suited View Post
No.


Quote:
Originally Posted by Prada_Ferragamo View Post
I am going to this.

ok so high rep low weight is not good for burning fat or defining.

what is this exercise good for then? cuz i do a lot of it.
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post #20 of 30
3/28/11 at 6:40pm
Quote:
Originally Posted by sho'nuff View Post
ok so high rep low weight is not good for burning fat or defining.

what is this exercise good for then? cuz i do a lot of it.

It's good for conditioning.

When it comes to losing fat, it's really all about diet. Yes, training is also very important, but doing high reps with low weight does not burn fat anymore than doing a 5 x 5 routine.

Doing high rep work isn't bad, as long as it's incorporated in the right way. Things like kettle bell swings, pull-ups till failure, push-ups, etc are all usually done with a higher than normal rep range and all have their place within a routine.
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post #21 of 30
3/28/11 at 6:45pm
Metabolic-type training will burn a little more calories and deplete muscle glycogen more efficiently. What fat loss really boils down to is the diet.

e. fucking slow
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post #22 of 30
3/28/11 at 6:57pm
OP do you have your forms nailed correctly? Also have to +1 million on the diet.
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post #23 of 30
3/28/11 at 7:27pm
Thread Starter 
Quote:
Originally Posted by Prada_Ferragamo View Post
OP do you have your forms nailed correctly?

Also have to +1 million on the diet.

Well, when doing exercises at lighter weights my form is good, since I can take time to sneak looks in the mirror to make sure everything's as it should be. Less able to do that/have less control and ROM at heavier weights. However I have what I consider one of the most important, the pushup, down pretty well (in that I'm able to maintain good plank position while doing them).
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post #24 of 30
3/28/11 at 7:28pm
Thread Starter 
Quote:
Originally Posted by suited View Post
If you were upping the weight, and not dropping the reps - you weren't adding enough weight. You should add enough weight so that you cannot perform as many reps before failing. You don't have to do this for every workout. Maybe have 1 day where you use a lower rep range, then 2 days where you go lighter and use a higher rep range (assuming you were training 3 days a week)

The goal had been to maintain the level of difficulty, so as one weight got too easy I upped it to something else.
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post #25 of 30
3/28/11 at 9:34pm
Thread Starter 
I also figured it might help to post what would be a typical workout for me, as there may be some things people would add. Usually I'll work out an average of 5 days a week alternating strength and cardio. Carido is a half hour on the treadmill, walking at a steep grade, 12.5-13.5%. For strength I typically do three sets each of six exercises and will pick one of each of the following:

Push-ups (20-25/set):
Military
Incline (on 2 dumbbells)
Decline (off bench)

Back:
Seated rows (85lbs, 12-15/set)
Pull-downs (85lbs, 12-15/set)
Pull-ups (neutral grip, 8-10/set)

Glutes/quads:
Seated one-legged leg press (115-130lbs, 12-15/set)
Walking lunges (30lbs/hand, 16/set)
Back lunges (30-40lbs/hand, 16-20/set)
18 inch step-ups (30lbs/hand, 18-24/set)

Hamstrings:
Hamstring curls on machine (90-100lbs, 15/set)
Lying-down hamstring curls on Swiss Ball (15/set)
Romanian dead lifts (30-40lbs/hand, 15/set)

Abs:
Hanging knee raises (10-12/set)
Medicine ball twists (30-40/set)
Planks (30 sec)

Other stuff I throw in:
Goblet squats (50lbs, 15/set)
Goblet squats with press at end (50lbs, 10/set)
Calf raises on leg press machine (100lbs, 15/set)
Back extensions (unweighted, 15-20/set)

Partly due to my gym, partly due to physical limitations and partly due to lack of interest, I don't do really heavy stuff and it's not something I'm likely to pursue. However, it sounds like absent that what I want to be doing is at least one day a week where I take the reps down by about 30% and up the weight to where I am struggling with the final reps.
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post #26 of 30
3/29/11 at 11:11pm
Quote:
Originally Posted by TimelesStyle View Post
Will give that a try. Perhaps my problem was that when I'd up the weight, I wouldn't drop the reps. Might try doing all my previous exercises with slightly heavier (maybe 10-20%) weights but go down from 12-15 to 8-10 reps.

Also, can I assume for push-ups the only thing I really can do is up the reps? I much prefer these to any other chest exercise, and the results I've gotten in the pectoral and triceps department have been just fine. Currently do 3x20-25 each workout and change what kind I do each workout (rotate between military, incline and decline).

I'd also assume the same could be said for back extensions unless I want to hold a dumbbell (no plates at my gym, it's the one in my apt bldg)? Doing them is kind of awkward as is because I have to use a Swiss Ball and jam my feet under the leg curl machine since we don't have a proper back extension rack...

There are several things that can be done to increase the difficulty of the pushup and also get a few more muscles involved. Raise your feet by placing them on on a bench or chair. then try doing the three sets with different hand positions. Normal - somewhat under your shoulders. Diamond with the hands close together so that the thumb and forefinger create a diamond shape at the center of your chest. Wide - move the hand position out to the sides six inches to one foot. You can also try elevating your hands by putting them on something like thick books, but continue to touch only chest and nose when at the bottom.

You might want to look at the bodyweightculture.com web site for some interesting variations on many bodyweight exercises. They show many ways to stage the increases in difficulty of many exercises.
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post #27 of 30
3/30/11 at 12:34am
Thread Starter 
Quote:
Originally Posted by Charley View Post
There are several things that can be done to increase the difficulty of the pushup and also get a few more muscles involved. Raise your feet by placing them on on a bench or chair. then try doing the three sets with different hand positions. Normal - somewhat under your shoulders. Diamond with the hands close together so that the thumb and forefinger create a diamond shape at the center of your chest. Wide - move the hand position out to the sides six inches to one foot. You can also try elevating your hands by putting them on something like thick books, but continue to touch only chest and nose when at the bottom.

You might want to look at the bodyweightculture.com web site for some interesting variations on many bodyweight exercises. They show many ways to stage the increases in difficulty of many exercises.

That's basically what I do (though I usually use a medium-wide hand position); I'll rotate doing my sets flat, then next workout prop my hands up on small dumbbells and then the workout after that elevate my feet on a bench. I agree that this is a great way to add some variety to what many argue is among the most fundamental of exercises.
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post #28 of 30
3/31/11 at 9:25am
your diet isn't as good as you think. Also, stop worrying about putting on too much muscle because you will never just wake up with 30 pounds extra muscle on you. Theres a reason people spend years developing their physique....
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post #29 of 30
3/31/11 at 10:19pm
Thread Starter 
Quote:
Originally Posted by ihambrecht View Post
your diet isn't as good as you think. Also, stop worrying about putting on too much muscle because you will never just wake up with 30 pounds extra muscle on you. Theres a reason people spend years developing their physique....

What makes you say that about diet? I didn't just all of a sudden find myself with extra fat, these are just the small areas that have always been a bit flabby that I now want to work on. In fact, many days I'd say I'm under 2k calories and I try and avoid bad carbs and excessive amounts of other empty calories when at all possible. Only sweets I usually eat are Kashi oatmeal cookies or else maybe a few pieces of dark chocolate after dinner, so I am def not putting on extra fat.
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post #30 of 30
4/1/11 at 10:03am
Weightlifting is a roundabout way of losing fat, esp w/no diet changes Lift heavy as that will maintain what little muscle you have and eat under maintenance for a few weeks Then go back to eating a little above maintenance + adding more poundage to your lifts When you get "too fat" from that, go back to cutting Rinse + repeat until you achieve your desired physique
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