Just starting out... questions

[rudygee2]

Hey yall, ive just started working out and i got a few questions i was hoping you guys could answer. the first was when you say you do sets, do you do them one group all together and move onto the next groupr? or do you do like one set of traps, one set of delts, one set of chest, and repeat this like 10 times. from what i can tell, you guys do like 3 sets together right? but then i dont understand how you can do one set to failure, then move onto a higher weight and still do reps. Then move on yet to a higher weight and do more reps.....

along with that is why do you go up in weight each set? is there a difference between doing like 8 x 20lbs, 6 x 25lbs, 4 x 30 lbs and doing like 4 x 30 lbs, 6 x 25lbs, 8 x 20 lbs?

next question is doing straight leg dead lifts. i wanted to do these to work out my hamsting, but i dont want to hurt my back or anything. i asked a weight instructor about it, and he suggested i do bent leg deadlifts. they pretty much look like squats except you are holding the barbell near the floor. are these good to do? and seeing as these deadlifts have the exact same motion as squats, do they actually target different muscles?

thanks for any help you all can provide

 

[semag]

when you do 3 sets, you do all 3 sets in a row.

First set should be to failure, or almost failure.
second should be definitely failure, or just barely failure
third should be absolutely failure.

Each set is a few minutes apart from the last... this is where you get the juice to do the next set. You rest for a minute.

For straight leg deads, do them a bit lighter at first, maybe the bar with 5's or just the bar... and keep your back straight. Have someone watch your form, and make sure you do it right. I'd say not to do them super heavy... do them after a leg curl or lunge workout, and go semi-light (~10 reps) and use it to stretch them out. Good way to warm down and stretch.

 

[Lifeforce]

Congrats on deciding to start!

Sets are done in a row unless you are supersetting.

I'm not a big fan in training with little heavier weights in every set, it is counter productive, follow DIESELS guide, do 4-8 reps, if you reach 8 reps then go heavier. 30 lbs x 3 sets and giving some extra REST in between. If you don't rest your muscles will be fatiqued and won't be able to lift as heavy as if you did enough rest. More rest = heavier lifts = more muscle stimulation.

The difference between 202530 and 302520 is if you believe MAX OT that 302520 leaves a muscle memory of a lighter weight and therefore the muscles don't believe that muslce growth is necessary.

Going up in weight like that should be the warm up, where you start about half what you can lift and do four or more sets to warm up. Note that you don't go to failure on warm up sets, just enough to feel warm in your muscles.

Squats is considered a leg exercise cause it hits your legs very hard and just about every other muscle in the body. Deadlifts are considered to be a back exercise. They are both EXTREMLY useful and should be included in your program on different days. Try them and feel the difference where they hit.

Stiff leg deadlifts and deadlifts are not the same thing at all! deadlifts don't work your hamstrings as well as stiff deads. I belive in going heavy with the stiff leg deadlifts after you are getting acustomed to them, but it is a matter of taste. It is more than important to never go below a mild stretch. Start light and work on the form. I like to look myself in the eyes in the mirror and to inhale as I lower my back and exhale as I lift my back up again. It gives stability to my back which should be straight when you do this exercise and make sure your hamstrings are warm too!

 

[DJBen]

Hamstrings are hit alright by deadlifts. I find SLDL's a ***** on my lower back - it just doesnt feel right so I dont often do 'em

I'm a big fan of reverse leg curls for ye olde legs though.

Congratulations for even considering deadlifts and squats! Most people dont even know a squat rack from two coathangers. These two excersizes are, imo, the most important ones you can do. Be sure to involve 'em

If you've got anymore questions, we'll be around to ask

 

[rudygee2]

Thanks for all the help guys. Ill do the stiff leg dead lifts light for awhile and have someone watch my form. And thanks for the clarification on the increasing weight thing.