help w/ toning up back, arms, shoulders

[ella]

i want to tone up my back, arms and shoulders with weights. could anyone tell me what exercises are best and how many sets/reps i should be starting out with?

also, how can i minimize that after workout soreness that comes with weight training?

[PixieGreen]

Ella, what kind of equipment do you have access to? Bench? Free weights? Or nautilus-type?

Providing the body with the necessary nutrients to heal itself really helps with post workout soreness, so eating raw is the way to go. :) Especially greens. Proper stretching before lifting is essential. I find power yoga and lifting weights are a great combination.

Christa

[ella]

hey christa, i have a bench and free weights. when i worked at a health club i had access to all their equipment and used the nautilus machines a lot.

for now i'm using my elliptical trainer and doing some yoga- and since i have free weights at home it would be great to put them to some use!

[PixieGreen]

I work with a bench and free weights, too. I started to write my routine down but it's much easier to understand with pictures, there are some good basic upper body free weight exercises on the web:

http://weight-training.realsolutionsmag.com/
http://www.netfit.co.uk/upperbody-circuit.htm

I belong to the school of thought that focuses on strict form and slooow reps. It is acceptable to do three reps per set if you are moving slow enough with enough weight, but I'm not patient enough for the 30 second reps [more like 15]. Women who are trying to lose weight may prefer more reps with less weight, but if your picture is any indication you're pretty thin so please don't worry about "bulking up," particularly on the Raw.

I can only tell you what I do. Listen to your body! I usually do 3 sets, 6 reps per set. No more than 3 exercises per body section per day [chest; back; arms/ shoulders; abs; legs/ gluts]. No more than 2 sections per day . Lift no more than 4 days a week [many trainers recommend no more than 3 times per week]. Do not work any section more than twice a week, including abs(!). Your body *requires* rest to become stronger. Keep a log to keep track of what you have worked, when, and how many reps/ weight. I do a 15 minute power yoga routine before I lift.

I trained with a professional body builder for two years before I moved to Texas. Since then I had to let it go. Finances made it impossible to continue. But this year I was able to purchase another treadmill and weight bench, and I already feel some of my old spunk again. Weight lifting and running are EXCELLENT stress relievers for me. They also taught me discipline, confidence, and strength of character.

Since you worked at a health club some of this is probably old hat to you, but I started typing and couldn't stop. :)

Christa

[burlyvegan]

thanks a lot. those links are a great help!
best-
daniele

[ella]

thanks a lot! those links are a great help.
best-
ella