Question about weight benches and reps/weight.

[brecklin]

Hey all, I have a quick question(s). I'm new to weight training, in general. My question is, instead of using a basic weight bench (I hope I'm describing the right thing :oops:) to lay on and do presses(?), can I use one of those big inflateable excercise balls to lean back on and do the presses with hand weights that way? I've seen the fitness models do this in the shape magazines, But I wonder if they are effective? I loathe my gym and I would like to keep all weight training in my apartment.

Also, I've read from a couple of different sources about reps/weights vs lean/bulk. Each source contradicts one another. I'm going for a more leaner look. I already have broad shoulders for a girl, so i'm really not excited to do anything that makes them look bigger. What is indeed the correct formula for the "lean and toned" look?

Next myth to debunk: I've heard that begineers should use weight machines and then move to free weights? Correct/Incorrect/Doesn't matter?

This newb is massively confused and I'm wanting to start on a good foundation of correct knowledge. :) Thanks!

[ms_irreverent]

Hey all, I have a quick question(s). I'm new to weight training, in general. My question is, instead of using a basic weight bench (I hope I'm describing the right thing :oops:) to lay on and do presses(?), can I use one of those big inflateable excercise balls to lean back on and do the presses with hand weights that way? I've seen the fitness models do this in the shape magazines, But I wonder if they are effective? I loathe my gym and I would like to keep all weight training in my apartment.

Yes, you can use one of those balls. But start out with very light weight dumbbells, because balance will be a major factor. If you have the space for your own bench, try craigslist. I bought one that way for all of $30.

Also, I've read from a couple of different sources about reps/weights vs lean/bulk. Each source contradicts one another. I'm going for a more leaner look. I already have broad shoulders for a girl, so i'm really not excited to do anything that makes them look bigger. What is indeed the correct formula for the "lean and toned" look?
Nothing you do is going to make your shoulders look any bigger, so there is no need to worry about that. Marty usually has beginners start with lots of reps at fairly light weight; as they progress, he'll change things up, have them increase weight and do more sets of fewer reps, and so forth. When muscle becomes apparent in this manner, it's not from bulking up but rather that the fat layer has been stripped off, revealing the underlying muscle. That's your toned look.

Next myth to debunk: I've heard that begineers should use weight machines and then move to free weights? Correct/Incorrect/Doesn't matter?
It's nonsense. A lot of trainers are quick to push machines, but the majority of machines--and there are some exceptions--are a waste of time. A machine takes away the tension and limits your range of motion to a very narrow, fixed path, whereas with dumbbells you are in command of both.

This newb is massively confused and I'm wanting to start on a good foundation of correct knowledge. :) Thanks!

I believe this was previously suggested, but I'll reiterate it: Query Marty for a workout suggestion during his live chat on Tuesday (starts at noon). If you can't do it live, submit ahead of time (there's a link on the main page). He'll want to know all the things you've told us--age, sex, height, weight and goals.

[Tom]

What she said.

I'd suggest that for dumbbell bench pressing at home, you simply start with laying on your back on the floor. Once you're 100% comfy with that, you can fiddle with the ball. The ball bumps the difficulty up a notch, by adding a good bit more instability. Pushups are another alternative. Eventually you'll outgrow them, but while you're getting started, working up to a couple sets of 20-30 pushups can be a worthwhile endeavor.

[ms_irreverent]

What she said.

I'd suggest that for dumbbell bench pressing at home, you simply start with laying on your back on the floor. Once you're 100% comfy with that, you can fiddle with the ball. The ball bumps the difficulty up a notch, by adding a good bit more instability. Pushups are another alternative. Eventually you'll outgrow them, but while you're getting started, working up to a couple sets of 20-30 pushups can be a worthwhile endeavor.

Lying on the floor is an excellent idea--but if you opt for this, bend your knees so your feet are flat on the floor.

[Bobcat]

Wow! Tom and ms_irreverent have given you some great advice. Me, I'm mostly just glad you're trying weights. I emphatically agree that you should go for free weights over machines. (I've only really injured myself once with a barbell, but several times with machines.)

I wouldn't worry about putting on too much muscular bulk now--most people find it hard to do. In order to put on a lot of muscular bulk in a relatively short time, you have to eat, eat, eat, eat, eat . . . a lot. Then you have to sleep, sleep, sleep, sleep, sleep (and/or otherwise rest). Then you have to train really hard and increasingly heavy. (The voice of experience here.) Nevertheless, as a beginner, if you follow any kind of rational program, you will see noticeable gains in strength and you will put on some muscle. If you keep at it for years, you'll also get nice dense bones for your trouble.

Did I notice that you posted some goals in another thread? Good! I'd suggest putting them in an order of priority to help you think out some questions for the live chat next Tuesday. Marty will help you come up with an effective and rational program. There are general weight training schemes and there are sport-specific programs.

I'm curious about something: what sort of free weights does your gym have, and what is it you dislike about the gym?

[Marty]

Lookit - go to the 'used exercise equipment' section of the want ads - you can buy a 110-pound barbell set of 15-20 bucks and a used exercise bench for $20...take the plunge - swiss ball is so....just get a real bench because you're going to use it for sooo many things....

[brecklin]

I'm curious about something: what sort of free weights does your gym have, and what is it you dislike about the gym?


They have the normal bunch of free weights? It's good gym, in general. It's just that they have a REALLY good price for membership. So everyone and their dog have a membership there. Their are two mains reasons why I don't like it: The facilities are really small and cramped and if you go during peak hours, you can pretty much bet on waiting a LONG time for a cardio machine. and 2. If you, as a female, go over to the weights and you want to do your workout, you get about 95732639634 guys staring at you/trying to talk to you/hitting on you/being overall obnoxious and it doesn't really make for a comfortable time. In order to avoid that...I'd have to be there at 5am when the only people there are the ones that are serious about working out. I love those people. They don't give a whoopie *beep* about whos around them. ....But I'm not very good at mornings. :) ...my fault I guess. :)

[brecklin]

Oh! I forgot to add that I'm currently bidding on a bench via ebay. ...I looked around in my local newpapers, etc and it was a little out of my beginner price range. We'll see what happens on ebay.

[CinnamonGirl]

Hey, Brecklin, I hope you win that bench! If you don't, the swiss ball is a good, inexpensive alternative.

While we're on the subject of progressive strength training, I recommend you visit and browse this site for info on women and weightlifting (http://www.stumptuous.com).
You have a valid gripe about the wait time for cardio equipment. Hopefully, this will become less of an issue as the less-committed-to-their-resolutions-folks start dropping out. Getting outside for your cardio is another alternative. If I lived in snow country, I'd be out on my snowshoes as often as possible.

One way of dealing with the other obnoxious behavior you described that works for me is to take my walkman with me and put the headphones on. I don't actually turn it on :twisted: , but the people who used to bother me can't tell and leave me alone. (My gym has XM Radio, and I love the classic rock station that the owner plays in the weight room.)

[ms_irreverent]

I'm curious about something: what sort of free weights does your gym have, and what is it you dislike about the gym?


They have the normal bunch of free weights? It's good gym, in general. It's just that they have a REALLY good price for membership. So everyone and their dog have a membership there. Their are two mains reasons why I don't like it: The facilities are really small and cramped and if you go during peak hours, you can pretty much bet on waiting a LONG time for a cardio machine. and 2. If you, as a female, go over to the weights and you want to do your workout, you get about 95732639634 guys staring at you/trying to talk to you/hitting on you/being overall obnoxious and it doesn't really make for a comfortable time. In order to avoid that...I'd have to be there at 5am when the only people there are the ones that are serious about working out. I love those people. They don't give a whoopie *beep* about whos around them. ....But I'm not very good at mornings. :) ...my fault I guess. :)

I'm absolutely terrible at mornings, so I sympathize.

Forget cardio machines. Is there anywhere you can just go walking?

As for the weights, you can take a Walkman or iPod, tune them out and go about your business. They'll get the hint.

Edit: LOL great minds think alike, apparently. ;)

[paperboy]

FWIW I use a swiss ball with kettlebells, and I love it!

[brecklin]

Ms & Cinnamon,

Great idea about the headphones! I never thought of doing that. I'm definately going to do that until I get something set up at home. My dad actually found me a bench, weights, and something else for only $50 today!! So maybe I won't have to because I'll have something at home really soon!

Yes, there are some places around here to go out and walk in safety (I live in the city but it's right next to a park. ..kinda. :)). I do prefer to get out and do something then be indoors at a gym. I can't wait until the days get longer and the it stays lighter because I'm REALLY interested into do the High Octane training. Side note: Got some info about the adult soccer league. I'm shooting for late spring/early summer to sign up and start playing again!

Thanks for all the encouragement, the fitness links, and the advice. All of you on this site are awesome!!! I love how you guys encourage beginners to achieve! Thanks again.

[Bobcat]

brecklin,

I see your point about people hitting on you during your attempt to work out. That's got to be a pain. I've read posts by the occasional female powerlifting champion complaining about the same thing.

About all I can suggest is to gravitate toward squats and deadlifts. In many gyms, they tend to keep the people who just aren't serious at all about what they're doing at a distance. As you get stronger, the remaining few who want to talk to you will start saying things like, "Really; how much can you deadlift for a single?" and "Let me know if you need a spot," and "Would you mind checking my depth for me?" and other things that make good sense to say to a fellow lifter.

Anyway, I'm glad you're getting a bench you can use at home.

[Tobes]

Brecklin,
If you can deal with the boredom or have a walkman/ipod, etc, another thing you may want to try for cardio is climbing stairs. You could use the stairs in your apartment building or the building where you work (on your lunch break of after hours if there's a place to change and a shower because believe me, you'll be sweating). Another possibility is the bleachers at a local high school field.
I've been doing stairclimbing workouts for the last few weeks in preparation for a race up the stairs of a tall building. I've also used the stepmill at my gym (a machine that's like going up a down escalator) and I prefer real stairs. On a machine I tend to either pick a level that's either too fast or too slow. On real stairs, I seem to be able to pick a good pace more intuitively (though I'll have to wear my heart monitor sometime to see how well it really works).
A couple times a week, I go up and down the stairs (4 flights) in my building for 20 minutes. It's a good workout just going up in a brisk walk.
On other days, I do other forms of cardio and strength work.
Good luck.

[childresspta]

brecklin,

First of I have to apologize to all the ladies in general, cause I used to be one of those obnoxius guys.

Second, because I am a physical therapist assistant I use the balls on an almost hourly basis with my patients and I love it. However, as someone pointed out to be extra careful, because the whole point of the ball is to add instability and you have to be able to safely lift a weight on a stable surface before you take it to the ball. I would also recommend doing some other exercises (pushups etc. ) without weights to get used to the feel of the ball before you do weight training on it. Once your used to it though it is a great tool.

Jerimiah