Tag Archive: heavy


Every single exercise progressed.  Nice.
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My first single-arm, plyometric, clapping push-up!  Oh, and literally every other lift went up as well.  It was a very good day.  🙂 Continue reading

Well, despite the regression on the cleans, I’d have to say this was a good session.  Everything else went up.

Also, I think the regression on the cleans was largely due to my back still being sore.  Oh well.  Life goes on.
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I added a few exercises to this.  I needed to put some dumbbells in there for a little variety. Continue reading

A good day.  I added a couple extra exercises to what I did last week.  Also, I hit each goal I set for each exercise.  That’s always nice.  🙂 Continue reading

Big Larry’s Gym -The Home of Preposterone

Urban definition of “preposterone”:  Testosterone in preposterous proportions

Preposterone!

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I haven’t done a heavy upper body day for a while because I’ve been doing mostly full-body workouts.  So, today was interesting.  It’s just a lot of volume for the muscle groups being used in comparison to prior workouts. Continue reading

For the last two months, I’ve been experimenting with full-body workouts.  I mainly did so because it makes so much sense.  We rarely use the body just one part at a time, so it makes sense to me that working out the whole body at once would be the best way to exercise.  That still sounds rational to me, and someday I’ll probably try it again but have it slightly modified.

But as for now, I’m going back to what I know has worked for me in the past.  In all honesty, I’m fairly irritated at losing muscle mass, so this change is largely the product of frustration. Continue reading

I know women have goals of getting fit and toned and then turn to the women’s fitness magazines with this month’s “Get In Shape” plan.  And not that these plans are totally worthless, the moves may be great, but most plans tend to start like this:  What you need is a mat, a pair of 3-5 pound dumbbells…. How in the world do they expect you to get toned and strong if you are lifting with a total of 6-10 pounds.  Most babies are born 6 pounds and then if you factor in carrying a car seat, that is way more than 10 pounds.  Do they expect muscles to magically appear?

I do agree that everyone has to start somewhere and progression is key, but I also think that most women are a lot stronger than they think and have the potential of being a lot stronger than they expect. If starting out with all body weight exercises is hard for you, then start there and that does cause muscle to grow, but only so much.  So, what happens when that gets easy? You add more repetitions. Then what happens when that gets too easy? You add more weight.  My professor always used to tell us, “behind every shapely curve in a woman’s body, there is muscle.”  These “shapely curves” he was talking about are the “toned look” most girls are wanting.  So to get toned, women must build muscle.

How do we build muscle mass?  There is a concept in weight training called the SAID principle.  SAID stands for “specific adaptation to imposed demands”.  Translation: Your muscle adapts only to what you put it through.  If you only train your arms to lift 2 pound dumbbells, then your arms are only going to be able to lift 2 lbs or maybe a tiny bit more.  If training with 2 pound dumbbells is honestly hard for you, there is no shame in that.  Everyone has to start somewhere.

The point is, if you do a ton of reps then you are training for endurance.  If you are an endurance athlete, then this training might be for you.  The same principle is why sprinters train the way they do.  They do short bursts of power because that’s what they have to do in a race.  If you are a mom who carries a baby around, then you want to train your muscles for that activity.  If the goal is to build muscle mass and to get toned, then you must challenge the muscles in that way.  The other goal that every woman should have is to move smoother and more functionally.  This takes our focus off of machine only training to doing more day to day movements to make our bodies move more efficiently and will make everyday activities easier.  Eventually picking up groceries out of the trunk and up the stairs will become easier.  Running and walking will be less tiring because you will be training your muscles to work together as they do in everyday life.  Then, adding the extra weight will help you gain the muscle mass to look and feel great.

To build muscle mass, choose a weight or body weight exercise that you can do the exercise for 8-12 repetitions.  This means to choose a weight where you can barely eek out the 12th repetition.  I would suggest doing a weight lifting program that lifts 3 times a week, with a day in between and doing one exercise for each body part.  Start with doing one set for each exercise and as you get into better shape, then add sets for each exercise.  If a woman is still in the bone building years, then doing a few sets of 4-6 repetitions is highly beneficial for building bone mass.  This means she’ll be lifting heavier weights than she did when she was doing 8-12 repetitions.  

Example:

Monday, Wednesday, Friday

  • Squats
  • Lunges
  • Anterior reaches
  • Bent over rows
  • Cable (or band) standing rows
  • Recline pulls
  • Cable (or band) chest presses
  • Push ups (these can be on the floor or on the wall)
  • Shoulder presses


Just do one set each of 8-12 repetitions in the beginning and add weight when you can do 13 or more in a set.