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 Women's Discussion Board
 Beginner Routine
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| Author | Topic: Beginner Routine | ||
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Novice 
Posts: 2 |
I am intersted in some suggestions for a workout routine. My main focus is on my legs and abs. I am 30 5'10 and about 155. I have started working out 4 times a week for about a month now. I have been working on Nautalis machines working quads, hams, calfs, leg press, adductors, abductors with 3 sets of 10 reps. I want to bulk up. Should I increase weight and drop reps/sets or continue as I am?     | ||
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Amateur Bodybuilder 
Posts: 100 |
Ash BuffBlondie, sounds like she's doing something that works well. Maybe she'll send you some of her quad mass for Christmas. Sorry couldn't resist. Seriously, check out the leg routines that were recently posted. F1 | ||
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Moderator 
Posts: 1675 |
Deb, have you ever lifted before - are you getting back in to working out or is this a first time? ------------------ Lobo | ||
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Novice
Posts: 2 |
I am just beginning to lift. Has been some time since I was in really good shape but I am trying again. I am also recovering from a bad knee injury that occured about 6 months ago where I tore meniscus and had MCL damage. I also have arthritis in one knee from three previous surgeries. Any suggestions for leg exercises that don't involve excessive bending? I can usually handle leg press and extensions but the stair master is too painful. | ||
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Amateur Bodybuilder
Posts: 100 |
If you are trying to add some muscle mass to your legs, drop the aerobics. It is unclear to me why you are even working on a stair-master. Aerobics not only impairs muscle hypertrophy but it will further aggrevate your knee problems. If you feel the need to burn calories, walk at a relatively fast pace. Perform the exercises that you can tolerate. To get muscle to grow, it requires mechanical loading (i.e., resistance). Keep your foot placement up high on the leg press, legs about shoulder width apart, toes pointed slightly outward. Make sure your knees do not come over your toes, don't go beyond a 90 degree bend in the knees at the bottom of the movement, and don't lock out at the top. Don't wrap the knees either. Wear sweats if you need to keep them warm. Leg xtn is an open-chain exercise. Do not move your feet (side to side) while performing the movement. In addition, do not perform the movement beginning at less than a 90 degree angle. Avoid lunges and hacks for sure. Work the legs hard, but watch the weight. With knee problems, the weight used for less than a 10 RM will cause more problems. I'd work in the 10-15 RM (rep max) range. Train legs once per week, heavy every 2 weeks. You might even be able to perform some squats, but with a power lifting style stance. Wide with hips back. This will get you a butt. Again, not below parallel, and never let the knees come over the toes. This stance usually prevents that. Ice the knees after workouts and take glucosamine and chondroitin sulfate for the joints. F1 | ||
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Moderator
Posts: 1675 |
I would say this is rather important info for us .... If the Stair Master hurts, then don't do it! LAte Lobo ------------------ Lobo | ||
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Moderator
Posts: 1247 |
Spinning anyone?....totally non-impact, have a knowledgeable instructor show you proper form, work at your own pace (in other words, don't go "jumping to oblivion"....God, I hate that shit!", and be prepared to sweat like a pig. Although, if you want to bulk up.....you really don't want to be doing to much cardio. ------------------ | ||
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Amateur Bodybuilder
Posts: 189 |
Ewww.. stairmaster.. should be a 4 letter word. My knees never bother me, and I still won't do it. And I agree with F1, if youre trying to add mass, then why so much cardio? Gain some mass from lifting and eating, then worry about the cardio to cut up a bit. What have you been eating? Make sure you have gobs of protein in your diet. | ||
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Amateur Bodybuilder
Posts: 100 |
Had a few clients try the spinning thing. Leg strength went to shit in a hurry. Spinning is high intensity, and high intensity uses muscle glycogen not fat. If you're not a carbaholic, you'll have heavy legs for 48 hours after a heavy spin and the last thing you want is heavy legs on heavy leg day. If the goal is to add muscle mass, forget cardio, eat clean, lift heavy and do a lot of walking, water aerobics in cold water or low intensity cycling. Too much emphasis is placed on cardio per se for weight loss. Diet is the most important factor along with plenty of low intensity physical activity. When I moved off campus, I stopped walking 3-4 mi a day x 6-7/wk. Without changing anything else, I went from 247 with abs to 265 with a spare tire. Changed diet, cut carbs and added protein, this alone brought me down to 254, recently. F1 | ||
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Moderator
Posts: 1675 |
Dang F1, I knew you were ugly, but not ugly AND fat! LOL ------------------ Lobo | ||
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Amateur Bodybuilder
Posts: 158 |
WarLobo... You crack me up! | ||
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Amateur Bodybuilder
Posts: 100 |
Yeah, but my girlfriend still has sex with me and my rottweilers don't care as long as I feed them. They are a lot like me, they eat a lot and shit a lot, so we have common bond. Besides, when you're fat and ugly, people leave you alone; because I don't like most people, it's to my advantage  Thus, I'll take that as a compliment. F1 |
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posted November 14, 2000 03:56 AM