OK I've some questions on strengthening those muscles that we use all the time. Like abs & back muscles that keep us upright when sitting or walking and such.
Basically my motivation here is twofold. Most importantly, I have the understanding that strong back & abdominal muscles lessen the chance of back injury during physical activities like grappling, moving heavy objects etc. and I'd like to strengthen these muscles to reduce my chance of injury. I have never had a back injury and I don't want to start now.
I'd also like to get myself a nice six-pack and muscle definition all around so the girlies can sit there and run their hands on me and marvel at my incredible physique. I know muscle definition is more a component of body fat and less a component of muscle size, although that's important also. Right now I'm at about 11% bodyfat and that was before I started lifting so I was already in pretty good form even prior to working out. I figure I'll work on strength first and later on if I want to cut my body fat I'll work on that. I'll see how I fill out as I continue my workouts (I've been lifting for about a month now).
So as for the exercises...
I worked on my abs yesterday I was using the crunch machine at the gym. My trainer guy said to do 3 sets of as many as I could each set. I did 3 sets of 100 because I got bored I stopped. I was getting a pretty good "burn" by the end of sets 2 and 3 but I could have gone on. To me, doing sets of 100 or more doesn't jive with working on any other muscle where you're talking sets of not more than 15 no matter what your goals. Is there a better way?
I also work on the "rotary torso" machine where you sit on the seat and lift a certain amount of weight and you're holding this pad against your chest and twisting. I did three sets of 10 with a fair amount of weight, I think like 7 or 8 plates, whatever that amounts to. This works the obliques.
For back, I do the normal stuff...rows, pull downs, assisted chinups and so forth. For the lower back I use the machine where you fit your ankles in and lay on your belly. My legs are parrallel to the ground and I bend at the waist so I'm at a right angle then I lift myself up so my body is straight like superman. I do three sets of 12. I guess if I wanted to make it more difficult, I could hold a weight to my chest.
My trainer guy says that because I use my abs and back all the time for walking, holding my body upright, etc. that you need to do super high reps, but I dunno if this is accurate or not. What do you people say?
As long as we're talking about working muscles I use all the time, my calf workout is similar. I get on the machine with my heels hanging off the bar and a weight pressing on my shoulders and I do calf raises with about 100 lbs. on my shoulders and bust out 3 sets of 20 as quickly as I can.
So am I following proper "lifting theory" with these sets of super high reps, or would I be better served with more resistance and lower reps? As it is, particularly on the crunches, sets of 100 seems more like an aerobic workout than strength training.
Does this question make sense? Do I need to clarify anything?
-Nick Viejo.