Weight lifting && Track

[laurenwilcox]

Hi, it's me again

Track just started, and I also started a new weight lifting program.
I got the workout from Muscle & Fitness hers magazine...
Here it is...
Mondays/Thursdays (Circuit)
Bench press (15-20)
Overhead prees (15-20)
Wide-Grip lat pull down (15-20)
dumbell curl (15-20)
lying tricept extentions (15-20) * I do 'em standing up
exercise ball crunch (to failure) * dont like these, they're useless
reverse crunch (to failure)
exercise ball bridge (to faliure) * also useless
then 5 mins of cardio, then start the circuit over. X4

Tuesday
Leg press (15-20)
Dumbbell Plie Squat (15-20) * Love these, great for the butt, no stress on the back
Seated Leg curl (15-20)
Lying leg curl with dumbbell (15-20)
Standing calf raise (15-20)
Seated calf raise (15-20)
then 5 mins of cardio, then start the circuit over. X4

Wednesday/Saturday/Sunday
45 mins of cardio

Friday
walking lunge (15-20 per leg) * love these!!
Box jump (15-20)
Lateral Bound (15-20)
Bench step up (15-20)
One arm stiff legged deadlift (15-20) * good for people like me who have a hard time with proper deadlifting form, it works great, especially for begginers
Toe raise on step/ calf raise (to failure)
then 5 mins of cardio, then start the circuit over. X4

**if ya wanna video of this workout go to
muscleandfitnesshers.com

I think it is great and cant wait to be "bikini ready" lol

the thing is that track has just started (mon, wed, fri) and its hard to chose between hittin the gym or training for track, i dont want to stop this program, but im really excited track has started... What should I do??

Any suggestion would be great (on my delima and the program)

Thanks!

[juan92]

if you do 800 and over that looks good

[laurenwilcox]

Nope, I run the 400, 200, and 300 hurdles...

The work out i posted is suposed to get me "bikini ready, in four weeks", lol

[Boss Man]

I'd be wary of anything conencted to Weider publications. Most BB Magazines have some good info about muscles and one or two other things, but are reputed to also contain a host of dud workouts in them, so when you don't achieve much, the slew of convenient supplement ads, can help you find the right "assistance", for your problem.

Muscle and Fitness has been panned for years now. Maybe M&F Hers is a slightly more reputable thing, but don't necessarily bank on it.

Some good exercises in there, but I don't think you need both Calf exercises, plus Leg press has some effect on the Hamstrings, so potentially no need for both Hamstring exercises.

Plus the rep ranges are too high. Why not give people an 8-10 rep range, as opposed to 15-20? That's going to promote more Lactic Acid with a decent weight use, assuming you use weight solid enough to feel "the burn".

Not to baffle you here, but then they may probably reccomend something like Nitric Oxide, because, if you dilate Bloodvessels and promote oxygenated Bloodflow to muscles and cells, you won't get as much Lactic formation, when you breakdown Glucose and Muscle Glycogen, as the Pyruvate end product, can be better used with Oxygen present, as other wise some of it does turn into Lactic.

That would possibly remove some of the "burn" feeling, making it less likely you'll be put off the 15-20 rep workout strategy, if there's not so much Lactic all the time, getting a bit irritating and offputting for some, especially as females have around 2-3 times more Pain receptors than Men, so even "the burn" may have a heightened feeling in females, compared to men, even if technically it's not a pain sensation.

I doubt this workout is necessarily all it seems, plus whoever is doing it in the video, may probably be using crappy light stuff anyway, because the technqiue and structure are all that needs demonstrating, not how much the person can lift on anything and if the workout is actually not something do at all, except in videos that make it look like they do, they probably won't want to risk an injury, doing 95%+ rep maxes, on a 15-20 rep sets per exercise workout, that might take some considerable time to heal, possibly never to 100% health again.

Advice on this workout is to potentially avoid.

[laurenwilcox]

Well my goal right now is just to tone my muscles really well, i thought the more reps you do the more tone you get... so yeah im doing light weights but thats all i need. im just a little girl, lol.. i dont need bulk or strength.. i mean i feel alot stronger then most girls my age but thats not my goal right now. thanks for the advice tho

[Boss Man]

Still go for 8-10 reps though, not 15-20. 15-20 isn't even worthwhile for fat loss, it's not a terrible way to train, if you're going around 90-95% max lifts for 15-20, but it is a little self defeating.

I'm sure whatever you're doing right now you'll do it well. You're pretty headstrong but also quite intelligent and mature for you age, so I have no qualms about you getting your thing done right, because I know you can.

[laurenwilcox]

Thanks so much for your advice and support.

I'll let you know how things go

[charl_s]

I can never do legs then put my all into cardio the next day let me know how you go

[laurenwilcox]

Well I never have a problem with it, i do cardio everyday and legs every second or third day(depending on the week), i bet i dont lift as hard as you because im trying more to tone my muscles rather then bulk.. its probably just the difference in the way we exercise.

P.S. What are your favourite leg exercises?

[laurenwilcox]

Thing have been going great with track and my new work out.
I took your avice Boss and dropped the number or reps and upped the weight. Thanks for your help 7
I also decided not to weight train on the same days as track because im just tired and useless after track to do anything worth while.

Thanks again everyone

[Boss Man]

Yes, don't forget you're 15, so you're Lungs and Heart and Bone structures aren't fully developed yet, so you can't push yourself as much as someone 10 years older than you could.

I will say though that I've always been I'm proud of you for doing all of this. A lot of people your age, just don't bother or don't think about their health much. You do and you're a good example to others and a for your age a very good rolemodel too and i'd like to see you achieve your goals, becasue you're a great person and I think you deserve it .

[laurenwilcox]

Thanks Boss, you always brighten my mood when you tell me that . And it makes me want to work even harder to achieve all of my health and fitness goals.

[Nokie173]

P.S. What are your favourite leg exercises?

I like squats & deads

I agree, you’re a GREAT role model for people your age!!!
When I was your age…. My daily meal was chips, hot dogs, pizzas, sodas... etc
Then sleep if off. (Now... 10 plus years later... I know better )

[laurenwilcox]

Thanks, I try and keep my diet healthy, but hey, no ones perfect

[swanso5]

program has stuff in it you don't need which is why magazine workouts often don't need to be followed to the tee and shouldn't be

you need to decide if you want to lose fat or get better at track and prioritse