Author Topic: Book recommendation?  (Read 5071 times)

Offline MoBee

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Book recommendation?
« on: April 20, 2012, 05:49:07 PM »
I have a set of free weights now, they top out at 40lbs., but do not have a clue as to what to do with them for how long or how many reps.  A book that explains what the purpose of reps ect.. would be appreciated.

Bee

Offline JonBhoy

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Re: Book recommendation?
« Reply #1 on: April 20, 2012, 06:16:54 PM »
Hi Mobee,
not sure if this is an appropriate response, as the title has to do with books..
BUT:
how much space do you have to workout?


Offline Jean

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Re: Book recommendation?
« Reply #2 on: April 20, 2012, 09:08:41 PM »
That would depend on your goals surely? Let us know what you hope to get of working out, then some of the experienced guys will be able to help.

Offline Il Capo

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Re: Book recommendation?
« Reply #3 on: April 21, 2012, 03:13:28 AM »
My favorite training book is Starting Strength. You will need a bar and proper weights, though.

Offline Rollin

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Re: Book recommendation?
« Reply #4 on: April 21, 2012, 04:45:56 AM »
40Ibs? EDT is worth a considering, I recommend 'Muscle Logic' by Charles Stanley.


Offline MoBee

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Re: Book recommendation?
« Reply #5 on: April 21, 2012, 06:25:31 AM »
As I have blown out both shoulders, I can not use a bar so no worries there.

What do I want to accomplish?  Lose the fat, build strength and when I stand in front of the mirror see defined muscles that are strong once again.  Do I want to be a "buff babe"?  No, I know what I am willing to do, about an hour a day and that includes the 30 minutes on the treadmill that I already do.  So I was thinking light weights and body weight exercises plus the treadmill would suit me.

I am now driving a desk so the caveman kind of work I use to do, has stopped.  I have given myself a year to get back into the shape I want to be as after that, my life will change dramatically again.


Offline Rollin

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Re: Book recommendation?
« Reply #6 on: April 22, 2012, 10:36:23 PM »
reps etc...

Weight training programs are typically based around the progressive overload principal commonly achieved via increasing reps & or weight over consecutive workouts.

The other variable is time (same reps in lesser time or more reps within a set time period) which is why I suggest something like Escalating Density Training.

Offline MoBee

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Re: Book recommendation?
« Reply #7 on: April 23, 2012, 08:55:36 AM »
reps etc...

Weight training programs are typically based around the progressive overload principal commonly achieved via increasing reps & or weight over consecutive workouts.

The other variable is time (same reps in lesser time or more reps within a set time period) which is why I suggest something like Escalating Density Training.

I have looked at the book on Amazon, but can not tell if it has pictures etc on HOW to do these exercises as well as the why to do them.  Silly me just realized that a squat thrust and a burpee are different names for the same exercise.  Guess my generation is showing.

Offline Rollin

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Re: Book recommendation?
« Reply #8 on: April 24, 2012, 02:13:54 AM »
It doesn't really cover many bodyweight movements but does have pictures, sample programs & explains how to do & choose exercises with weights.

IMO you don't really need the book but it does explain the method comprehensively.


Offline MoBee

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Re: Book recommendation?
« Reply #9 on: April 24, 2012, 09:19:29 AM »
I saw this article on T Nation: http://www.t-nation.com/free_online_article/sports_body_training_performance/escalating_density_training;jsessionid=70599F5282F8DB17E82E1999A3B0B749-mcd01.hydra

Very helpful, BUT it says do not exercise to failure, in fact it should be half of that.  How, as a brand new "weight lifter" do I know what half of failure is, what number of reps would that be?  :-\

Offline Rollin

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Re: Book recommendation?
« Reply #10 on: April 24, 2012, 06:36:45 PM »
The article suggests a starting point.

Choose 2-3 exercises.
Ideally choose a weight that can be lifted for 10 reps.
Set the timer for 15min or 20min.
Alternate exercises with the sets starting at 5 reps.
Drop reps if acceleration is lost on the previous set... avoid grinding out reps.


Id imagine bodyweight movements would require more flexibility?
If you can do say 8 Pushups start on 4.
6 Chinups start on 3.
10 Goblet squats start on 5.
etc... ?

Example
PR Zone 20min
Pushups
4,4,3,3,2 reps per set
Chinups
3,3,2,1,1 reps per set
Goblet Squats
5,5,4,4,4 reps per set

Offline MoBee

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Re: Book recommendation?
« Reply #11 on: April 25, 2012, 04:47:41 AM »
Okay the light bulb is beginning to shine.  Since there would be no way I could do those exercises for 20 minutes, then it is fine to start at a smaller time span and work up.  What I did not understand is that he said to NOT work until failure and to attempt to only work half way to failure.  How, does a newbie, know when half of failure is approaching?  I can tell you this morning, and last night when I was attempting to sleep, that I gave my arms a serious work out yesterday, but it was until failure, I could not correctly do the movement one more time.  ???