Welcome to Viewer Mail Run Amuck.
A slightly different structure which Im choosing to pretend I did just to see if you were paying attention and not because thats how it all turned out when I was finished.
Im always begging people for videos.
Any of you all.
There are few things I wanna see more than members of the Bumbling Band out in the wild doing whatever it is you do when youre not reading blogs.
This week I received such a video from a longtimereader. A woman whom, every time she posts a comment, I find myself thinking how alike we are (here’s hoping that’s a compliment, Dragonmamma).
I give you the D’Mamma’s first video ever. Please to enjoy:
(abrupt topic shift)
Since the New Year Ive received many, many emails asking what I’d prescribe for a beginner weight training routine.
I try to be as vague as possible when recommending specific routines (please to see DIZCLAIMER above & cross-reference under not knowing people’s physical limitations etc.), but do feel comfortable suggesting a general structure or other places to seek information.
Once upon a time, in a Viewer Mail far away, I said this:
can you suggest a beginnerbeginner routine for weight training? I know I should be doing it … I want to do it … and yet I don’t ever do it because I don’t know what I’m doing.
OK, keeping in mind I hath no idea what your current fitness level is or physical limitations might be here’s what I would suggest:
Full body routine.
start off twice a week (remember, we are setting ourselves up for success!) doing only two sets per exercise at a weight where you can complete 12-15 repetitions the first set without struggle and 10-12 repetitions the last set and feel *challenged* but not in pain.
What should you include in this routine?
1 exercise for chest.
1 exercise for back.
1 exercise for biceps.
1 exercise for triceps.
1 exercise for shoulders.
2-4 for your legs (depending on time available and your current fitness level. Im being deliberately vague as I do not know from whence you’re starting—but this will give you a sense of how to set up your program.)
As you become more fit you can increase your workout to three times a week (never on back-to-back days) and, as your fitness level increases still, you may wish to break down your routine into an upper body workout one day and lower body/shoulders on another.
The upper body workout would resemble: 2 exercises for chest (a pressing movement and a fly movement) 2 exercises for back (a pull down movement and a rowing movement) two for biceps and two for triceps.
The lower body workout would thoroughly work your legs and also include exercises for all three heads of your shoulder.
You also asked in your email about books which show exercises so you might get a better idea of how to execute them (disclaimer: I tend not to adore books which tout themselves as weight training for women. In my opinion we dont need to train differently than men and it simply exploits women’s fear o’the bulk for financial gain.
I am here today to say that I was wrong.
(Ill let that sink in for a bit)
Im here to admit I much mocked the book, The New Rules of Lifting for Women, merely because I couldnt stand the tagline of Lift Like a Man, Look Like a Goddess.
Those 8 words triggered my gag reflex. So much so that I never cracked the binding —-until I did.
And Im here to announce I stand corrected.
What did I find I liked?
- The book takes the time to debunk the myth that women can get ‘bulky’ muscles if they train with weights. Surprisingly this myth still needs debunking.
- It talks about different types of aerobic training and explains all the various muscles in the body.
- It focuses on training safely. How to & how to know when you are not. How to listen to your body and hear what it’s saying.
- There’s nutritional information in the book as well which, for some, is a welcome icing on the proverbial proteincake in a book which addresses weight training (I didnt much care either way & almost prefer my nutrition info separate)
- The exercises. I LOVE the photos: they were very clear and easy to understand. I LOVE the exercises the authors chose to include. I LOVE that the authors target all levels of skill. I LOVE the routine creating tips. I’d anticipated this section would be completely condescending and I was entirely wrong.
What did I not like? Besides the fact Id been wrong about the book. I hate when that happens.
- The name. Quite frankly that’s all I didnt enjoy about the book but, seeing as it was released in 2007 & Im just reading it now, that’s a pretty big something in my opinion. Had the tagline been different I would definitely have read it sooner.
Why am I telling you all this?
Partly because we’re all about the honestly up in herre & partly because I now want you to read it.
One of you at least.
That’s right. I’m woman enough to admit my mistakes and iron-lover enough to want you to benefit from it.
Please to hit us up in the comments to be entered to win.
Chat about D’Mamma’s video, throw in your own weight training question, if youve already read the book tell me why you agree or disagree with my reaction—whatevs.
(USA only. Winner announced tomorrow)