Weight lifting question.

[Droopy]

I've been working out for about a month now and I've been lifting weights in an unconventional manner. I work out on 12 different weight machines designed to work every muscle in the upper body. The machines are numbered 1-12. I start my workout at #1 then I proceed to do all the machines in order. I do one set on each machine before moving to the next. I do three laps starting again at #1 after finishing a set on #12. I guess that is what is called super sets.

A couple of days ago when I went to the gym it was too busy for me to do my super sets. I had to lift conventionally working on one machine then resting a minute before doing my next set on the same machine. I found that this way of lifting was a somewhat more difficult and it seemed to be a better workout.

It seems that doing super sets is more of a cardio workout compared to conventional lifting. I don't rest between machines. But conventional lifting seems more effective on my muscles.

I don't really want to look like a body builder. I just want to lose weight and get stronger. Which weight lifting method should I use to achieve my goals?

[flvegan]

1. Both.

Circuit training (machine, usually, in order) is good exercise. With proper form and focus, it can help tone and build strength. It's also a very good learning tool when beginning, to make the mind-muscle connection, and to start using muscles not oft-used before. It can also be a good cardio workout. It's also easier to plan, which hopefully gets more folks into the gym in the first place.

Conventional training, as you've called it, is probably the core accepted way to build muscle, strength, etc. Muscle is built/increased by damaging it, oddly enough. Most muscle/muscle groups need more isolation and frequency than circuit training can provide. Usually, depending on the lifter, it is more effective.

So why both? Change to shock. One could be very successful by (depending upon frequency of visits to the gym) by doing 3 weeks conventional, isolating muscle groups, then doing 1 week of circuit training.

That's not to say that circuit training won't build muscle exclusively. A number of top level bodybuilders have touted single sets per exercise/body part. Granted, it's a shock system, with a ton of weight (not literally).

If you notice significant muscle growth, you might want to look into leg workouts as well, or you may appear disproproportionate...

[Droopy]

2. Thanks

I'm not too worried about my legs right now. I've got thighs like Lance Armstrong from carrying around a lot of extra weight for a long time. :)

I work out every other day and I have noticed that I've gotten stronger as well as maybe a little growth in my arms, but not much. I've increased the weight that I work out with on 10 of the 12 exercises that I do. But I've only been lifting for a month and I may have underestimated the amount that I could lift intitially as well.

I might try as you say and alternate the type of workout that I do.

[MemphisTiger]

3. You should work your legs

you won't get huge bodybuilder legs unless you eat like a bodybuilder. Working your legs has been shown to help increase the natural testosterone production that aids in building muscle and losing fat. I would start to concentrate on free-weights and get away from the circuit training you've been doing if you want to change your workout.

Try squats, they are the greasted workout you'll do, rr deadlift. Working arms are great, but your core needs to be strong if you want to be strong. I would concentrate on abs, back, chest, and legs. These are your strength muscles and the largest muscle groups.

[seemunkee]

4. If you don't want to look like a BB don't work out like one

There are two ways to build muscle sarcoplasmic hypertrophy and myofibrillar hypertrophy.

http://www.dolfzine.com/page114.htm
Sarcoplasmic hypertrophy occurs with an accumulation of intercellular
fluid and non contractile proteins, which do not influence muscle force production." strength.] "Myofibrillar hypertrophy on the other hand is an enlargement of the muscle fiber through increasing the density or
thickness of the contractile filaments. Thus, myofibrillar hypertrophy increases the amount of force in which a muscle can
produce."

If you want strength not size do lower reps and more sets. High reps and short sets are what the BBers do for building large muscles.