Adding Weight Training

[macher]

Someone suggested that I only need one weight/resistant training per week in addition to my 3-4 rowing workout. I'm currently started the 2k interactive plan. The reason for weight training is so I don't lose muscle and one day of intense work will do.

Any comments on adding a day of intense weight training?

And any suggestions what a one day a week plan might look like?

I'm not looking to bulk up but get in better shape. The person said I have what is considered skinny fat, my weight is good at 163 lbs, 5'10", 47 years old but is still have a bit of a belly. He said one day a week weights will help.

[Quatroux]

There's not 100% consensus in the rowing community on the importance of weight training. However, it is a common addition to a rowing program for the purpose of injury prevention, increased muscle endurance, and strength. If you only row (and maintain a good diet), the only muscle I'd expect you to lose is any fast twitch muscles that are honestly not making you any faster on the erg. If you consider yourself skinny fat, I really wouldn't worry about that.

Circuits are probably the best place to start. Most gyms have a series of machines designed for people with your goal: a quick, full body workout. The idea here is that the circuit is going to get your primary muscles a basic workout. Since you are new, it is a safe area to start since it reduces the chance of doing the exercise incorrectly and getting injured. You still should watch a youtube video for each machine in the circuit.

The trouble with circuits is that it isolates your primary movers and doesn't put much load on the little muscles that would otherwise help you balance a free-weight. I think you can counter this by adding some core bodyweight exercises such as planks, wall sits, back bridges, air squats, bodyweight deadlifts, and calf raises.

This is probably a full hour workout depending on how you tackle the circuit. I'd not get too carried away with reps/sets at this point. I'd match the culture at your gym. If people move quickly from machine to machine, do 1 set on each machine and then move on with them. This will help keep your heart rate up. Plus, you can always go back through the rotation multiple times.

If your gyms moves slowly, you can catch your breath and do a second (3rd and/or 4th) set at that machine before moving to the next one. I think it is really too early to get concerned about too many more details. Track how much weight you move on each machine (sets x repetitions X weight) each week. Start easy and try to increase the total weight each week (either add more weight, do another set, or do another repetition) until you hit a wall. Then, you can look for more guidance on how to further maximize your time in the gym (website, trainer, or a book - aka stop taking advice from me).

You can focus on really pushing a lot of weight each repetition or doing a lower weight with more repetitions. The higher weight will build strength while the higher repetitions would build more endurance. I don't think there's a wrong choice at this point in your training. Just getting in the gym and no getting hurt will likely be a good enough goal for the first few months.

[heroesfitness]

Someone suggested that I only need one weight/resistant training per week in addition to my 3-4 rowing workout. I'm currently started the 2k interactive plan. The reason for weight training is so I don't lose muscle and one day of intense work will do.

Any comments on adding a day of intense weight training?

And any suggestions what a one day a week plan might look like?

I'm not looking to bulk up but get in better shape. The person said I have what is considered skinny fat, my weight is good at 163 lbs, 5'10", 47 years old but is still have a bit of a belly. He said one day a week weights will help.

If you are doing weights once a week to maintain muscle mass I would suggest this program

3 x 12 reps Bench Press (Chest)
3 x 12 Reps Lat Pull Downs (Back)
3 x 12 Reps Seated Dumbbell Press (shoulders)
3 x 12 Reps Dumbbell Curls (Biceps)
3 x 12 Reps Lying Tricep Extensions
3 x 12 Reps Squats (Quadriceps)
3 x 12 Reps Calf Raises
3 x 12 Reps Leg Curls (Hamstrings)

This should help you keep muscle mass, but make sure you use a full recovery shake after it

For a more detailed information just ask

Spencer

[macher]

Someone suggested that I only need one weight/resistant training per week in addition to my 3-4 rowing workout. I'm currently started the 2k interactive plan. The reason for weight training is so I don't lose muscle and one day of intense work will do.

Any comments on adding a day of intense weight training?

And any suggestions what a one day a week plan might look like?

I'm not looking to bulk up but get in better shape. The person said I have what is considered skinny fat, my weight is good at 163 lbs, 5'10", 47 years old but is still have a bit of a belly. He said one day a week weights will help.

If you are doing weights once a week to maintain muscle mass I would suggest this program

3 x 12 reps Bench Press (Chest)
3 x 12 Reps Lat Pull Downs (Back)
3 x 12 Reps Seated Dumbbell Press (shoulders)
3 x 12 Reps Dumbbell Curls (Biceps)
3 x 12 Reps Lying Tricep Extensions
3 x 12 Reps Squats (Quadriceps)
3 x 12 Reps Calf Raises
3 x 12 Reps Leg Curls (Hamstrings)

This should help you keep muscle mass, but make sure you use a full recovery shake after it

For a more detailed information just ask

Spencer

Wow this is what I'm looking for! I'll get with the trainer at my gym and have him show me and set me up with this program. This workout seems like I can zip through it. My gym has shakes. What is considered a full recovery shake?

Another question is will weights once a week accomplish what I want to accomplish along with the 2k interactive rowing program? Maintain muscle as you said and lose this skinny fat.

Appreciate it!!!

[RowerMatt516]

Just remember form is everything in weight lifting, especially at your age. I am 45 years old, and was seriously into fitness in my 20s-early 30s, but "let myself go" for the past 10 years. I'm just getting back into it now. I've had lower and upper back problems, crackling knees, tennis elbow. I believe these were all related to past injuries and my "layoff."

One day a week should be enough to maintain and even see slight gains in muscle tone. I know I saw an almost immediate improvement in muscle tone when I started rowing a few weeks ago. I also do bodyweight resistance exercises with the stability ball (pushups, planks, and squats with the ball against the wall and my back.) These have helped to strengthen my muscles-no more minor pains.

I am not in a rush to start lifting weights again, as I feel the bodyweight exercises with the ball offer more bang for the time invested.

[heroesfitness]

Someone suggested that I only need one weight/resistant training per week in addition to my 3-4 rowing workout. I'm currently started the 2k interactive plan. The reason for weight training is so I don't lose muscle and one day of intense work will do.

Any comments on adding a day of intense weight training?

And any suggestions what a one day a week plan might look like?

I'm not looking to bulk up but get in better shape. The person said I have what is considered skinny fat, my weight is good at 163 lbs, 5'10", 47 years old but is still have a bit of a belly. He said one day a week weights will help.

If you are doing weights once a week to maintain muscle mass I would suggest this program

3 x 12 reps Bench Press (Chest)
3 x 12 Reps Lat Pull Downs (Back)
3 x 12 Reps Seated Dumbbell Press (shoulders)
3 x 12 Reps Dumbbell Curls (Biceps)
3 x 12 Reps Lying Tricep Extensions
3 x 12 Reps Squats (Quadriceps)
3 x 12 Reps Calf Raises
3 x 12 Reps Leg Curls (Hamstrings)

This should help you keep muscle mass, but make sure you use a full recovery shake after it

For a more detailed information just ask

Spencer

Not a bad plan here, follow it and see how you get on, form is definitely the key, count to 3 on the positive movement each rep and the same again on the negative, this will aid in muscle growth and also reduce the risk of any injuries.

Keep up the hard work

[ChrisPBacon]

Keep in mind that it's a bad idea to do any pulling or biceps work before pushing, especially when you get older. When the biceps long head tendon is inflamed, it can cause impingement.

A well designed program will be shoulder friendly and have pushing before pulling.

[jackarabit]

Chris, with regard to the order of the circuit, the lat pulldowns and curls have to follow the bench press, dumbbell shoulder press. How about the days I get on the rower and fold my wings 750 times? Should I not do pushing exercises such as bench press afterwards? How about pushups? Jack

[hjs]

Weights in itself won,t cure being skinny fat, is you diet, skinny fat people are carb eaters. With not enough protein, fats and a way to high % of carbs in their food. Lower the carbs, up the rest and the fat will melt away. Weights ate for getting stronger.

[ChrisPBacon]

Jack,

On days you row, I would do your pushing exercises before rowing.

Another thing for us older guys is when pushing, do not let the elbows get behind you. For bench press, this equates to a "2 board" press. You can also do floor presses. With pushups, put an object about 3-4 inches tall on the ground and use it as a stop.

When your elbows get behind you under a pushing load, the top of the humerus is driven forward. That eventually wrecks the joint.

[jackarabit]

Thank you Chris. Have a Xfit influenced rower at our Y. Two minutes on the erg, jump off and get down for those fast butterfly style pushups, then back on the rower. Chicken/egg/chicken. He's young. I'm not. Taking your advice until someone tells me otherwise. Jack

[dwalk]

Leg curls are for bodybuilders, use RDL's, single leg RDL's, or some other hip hinge movement for the hams and glutes. It will also help more with the second part of the drive in the rowing stroke. (RDL-Romanian Dead Lift) I would try to use the neutral grip ( palms facing each other) on rows, pull downs, and pull ups, it can be easier on elbows and shoulders.