Resistance Training/Weights

I took the advice of some of the PT's on these threads and started combining cardio with weight training and resistance. After the first week, I was SO SORE I couldn't walk right the next day. The second week, I could walk right, but still felt sore 2 days later. I am in my 3rd week and I am not feeling sore at all the next day. Should I start increasing weights or start increasing the repetitions to continue with benefits. Currently I am doing 3 sets of 10. BTW - I am definitely seeing the benefits of this combo - it works.

Thu. Nov 1, 11:15am

increase the weights when it feels too easy. dont increase reps.

Thursday, November 01, 2007, 2:06 PM

I start by increasing the reps on the final set "to failure" (meaning I can't do any more) for a few sessions to build up my endurance. Then I increase the weight so that 10 reps at the new weight aren't sheer torture.

Thursday, November 01, 2007, 2:45 PM

Good for you! I agree with the pp about increasing the weight when the reps get too easy - and I think the rule of thumb is that if you can get to 7 easily it's time to increase. Of course, you can also use the same weight and slow things down - that will also help. And, you don't need to experience that crazy soreness to know that you're getting results.

Thursday, November 01, 2007, 3:08 PM

I'd increase reps until you can do 3 sets of 12. Then I'd increase the weight by a small increment. You should still be able to do 3 sets of 8, at the new weight. Start there, then work up again to 3 sets of 12. When you get there, add a small increment of weight again, to 3 sets of 8, etc.

Thursday, November 01, 2007, 3:38 PM

This site has just about everything you need to know about weight training including short videos on how to perform just about any exercise correctly. They recommend one set of 8 to 12 reps using high enough weight that you can do at least 8 reps. When you can do 12 you up the weight by about 10%. They also recommend a warm up set using half the designated weight first. I've scoured different sites and most of the reputable ones say one set at the right weight is the most effective. And the 3:08 poster is correct, you don't have to hurt for weight training to be very effective. In fact, you can compromise your next weight training workout by overtraining.

Link

Thursday, November 01, 2007, 9:02 PM

Also - are you warming up before and stretching afterwards? For at least a full 10 minutes (for each activity)? That can help with the soreness quite a bit. The more flexible your muscles, the less tearing you have (to a point).

Friday, November 02, 2007, 9:53 AM

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