The 13 Minute Weight Routine?

person holding barbell
Photo by Victor Freitas on Pexels.com

Do you dread your weight routine? Do you wish you had a quicker way to get in and get out of your weight workout in under 15 minutes?

I do. I really hate lifting weights now. I don’t know if it is just a phase, because I used to really like it. Now I just want to get in and get out as fast as possible. I don’t want to spend an hour or more lifting even though I have actually created a pretty decent home gym with a rack, a bench, and a fairly decent cable setup that somebody gave me. So I have been looking at alternatives. I may have found one.

According to some new research maybe there is a better, or at least a more efficient way. See all the original study information at: https://www.ncbi.nlm.nih.gov/pubmed/30153194 In this study:

Thirty-four healthy resistance-trained men were randomly assigned to 1 of 3 experimental groups: a low-volume group (1SET) performing 1 set per exercise per training session (n = 11); a moderate-volume group (3SET) performing 3 sets per exercise per training session (n = 12); or a high-volume group (5SET) performing 5 sets per exercise per training session (n = 11). Training for all routines consisted of three weekly sessions performed on non-consecutive days for 8 weeks.

Here were the surprising results:

Results showed significant pre-to-post intervention increases in strength and endurance in all groups, with no significant between-group differences.

Here is the conclusion:

Marked increases in strength and endurance can be attained by resistance-trained individuals with just three, 13-minute weekly sessions over an 8-week period, and these gains are similar to that achieved with a substantially greater time commitment. Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.

I saw this and decided I was all in.  I wanted to try the one set workout to failure routine and see what happened. The problem was lifting to failure.

I almost always work out alone. Lifting to failure is dangerous without a spotter, and if you don’t have the best equipment for it. I am not so sure it is even a good idea anyway. After giving it a little thought I wondered if lifting to failure was absolutely necessary. So, I decided to give it a try but with one change. I would lift “close” to failure with some exercises, and stop before I get myself in trouble with some of the lifts where an injury was possible. I would do my maximum number of repetitions but just to the edge of failure. I would also switch some exercises to my cable setup. I do have the squat rack, and have a safety bar in place on it, but there is no need to be stupid about it. I also switched some of the exercises. Instead of the bench press from the classic flat bench I use my cable setup to do an upright bench. So I am doing some free weights, using the rack for some exercises, and the cable machine for others. Maybe that is not optimal but it is certainly safer.

One thing about it though. If you do it right you’re going to work out hard. You have to give it your all. Keep pushing yourself as long as it is healthy, and safe,  to do so. For example, I am very conservative with deadlifts – I don’t want to injure my back and I am not a bodybuilder anyway. Just trying to stay fit and healthy. I leave these workouts tired, but actually more energized, than in the routines I used to do. The right music helps too.

One disclaimer though.  I don’t have access to the whole article, just an abstract, and some short news articles sprinkled around in the web that are ambiguous or confusing as to the exact workout routines. However, I think I am close to what they did, and that the underlying principle is this: one hard workout to near failure with one set of repetitions sees nearly identical gains as those with multiple sets.  We’ll see. I will report back after eight weeks with the results.

 

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Book of the Week – The Barbell Prescription: Strength Training Over 40

As we age we lose strength.  When strength goes so does mobility and balance as well as an increase  of other unpleasantness.  Through the typical bad diet and inactivity we also approach what is called the sick aging phenotype. Although we’re unable to reverse the aging process we are able to mitigate it to a great deal. We’re able to do some things which help us to live longer and better with much more quality of life. If that sounds like something you’re interested in, and you’re over 40, this is the book for you.

This is a howto book on how to get stronger using just five or so basic exercises. Barbell exercises such as the squat, deadlift, press, and bench press.  It’s based on research, and experience. It is an outgrowth of the Starting Strength approach by Mark Rippetoe.

Order the book.  Spend a week or so reading it cover to cover, and then think about how you might implement the program. I have found it to be effective.  One serious consideration though.  You must know how to perform the exercises precisely or you will get injured. I suggest a personal trainer. I am calling one today.

Closing thoughts.  At 60 years of age I want to remain as healthy and active as I can.  I also want to do it in an intelligent, empirically driven, fashion. I really think this book offers that.   But, the barbell prescription is powerful medicine.  Use it with care.

Strength Training on a Budget: The Minimalist Weight Lifter

What is this post about?

Even the practitioner of ugly running who prefers running over other modes of exercise will benefit by weight training.  In this post I am going to talk about strength training with weights.  One of the four  components of fitness is muscular strength, and no matter what your sport, or profession, you need a certain level of muscular strength in order to be fit.  Unfortunately muscular strength is also something that starts to degrade as you get older, and especially if you live a sedentary lifestyle. In this post I am going to discuss how to strength train on a budget which includes limited space, and limited time,  as well as a limited amount of equipment.  You do not need to join a gym or spend a fortune on strength training.  By the way, this is not a post for somebody who wants to be a body builder, or power lifter. I know nothing about those sports.  However, I have been weight lifting for over forty years, and it still amazes me how effective it is.

Equipment

You can strengthen your muscles by making them work against resistance, hence the term “resistance training”.  Muscle has to be overloaded to be strengthened, and this can be achieved by lifting weights. Weight lifting just works.  But you need equipment.

Several years ago I had an epiphany regarding weight training equipment when I used a very petite workout room at a hotel.  It was small, but cleverly equipped.   There was the usual treadmill, bike, elliptical machine, and one adjustable bench. Oh, and of course a television or two.  But what really caught my eye was the lack of weight machines or even barbells.  Instead in the corner, taking less than two square feet of floor space, was a rack of dumbbells, in pairs,  of various weights.  At the time at home  I had a big multi-gym, and three barbells as well as lots of free weights.  It took up over fifty square feet of floor space, and I hardly ever used it. I eventually got rid of most of it, and I now work out extensively with dumbbells.  The only thing I wonder about is why it took me so long to figure this out.

For less than the price of two pairs of decent running shoes, or less, you can buy a bench, and a set of dumbbells. Arguably you could get by without the bench, but I like having

My mongrel set of dumbbell weights scrounged over the years.
My mongrel set of dumbbell weights scrounged over the years.

one.  I prefer the kind of weights where you take the plates on and off. They are economical, versatile, and wear like iron. Pun intended.  Unlike running shoes you will never wear this stuff out, and it is highly unlikely you will break it. I don’t know how you would! I have weight plates, and bars, that are over thirty years old.  There is no better fitness equipment bargain. I also buy my equipment used when I can although I had to buy what I call my multi-bench new. I just had one problem though.  I had been using machines, barbells, and pulleys for decades with only the occasional dumbbell use.  I did not know how to replicate a full body exercise routine with just dumbbells.  What to do? I did what everyone else does when faced with an insurmountable problem.  I used the internet.

Information & Instruction

The internet was useful but overwhelming.  I could find the information, sometimes, but it was scattered, often contradictory, and the sites that I visited were exceedingly thorough but intended for the younger set with an over abundance of testosterone. I tried it for a couple of weeks, printing out workouts, instructions, and all that.  But, it was piecemeal while I was looking for the big picture. A program to follow. I was looking for a progressive workout routine, scientifically devised, by somebody with credibility – preferably with credentials.   Also, I wasn’t sure how good  much of the advice was. I suspect some of it was harmful, and none of it was for a 58 year old man. So I did what I do when the internet proves to be  unsatisfactory.  I used the internet to buy a book on working out with dumbbells.

If you go to Amazon and search for “dumbbell workout” or something similar you are going to find a lot of books. I read the reviews, and downloaded ebook samples of about six of them.  One of them was reasonably priced, from the few sample pages and table of contents it seemed good enough, and the digital version was about five bucks. I purchased it. I had it on my iPad in less than ten seconds. I was disappointed in about ten minutes. It is a great book, but unfortunately the digital version was not useful to me.  A good book on weight lifting of any kind has lots of charts, lists, diagrams, and pictures.  Content within context is important, and the digital version was unusable in that respect.  So, I did what I should have done in the first place, and purchased a real book.  I got it in two days and am totally  satisfied with one exception I will discuss later.

One of the latest additions to my library.
One of the latest additions to my library.

The book that I ended up with was Ultimate Dumbbell Guide by Myatt Murphy published by Rodale Press.  Pages 3 – 29 are introductory in nature lauding the benefits of weight training, which indeed are many, and the utility of dumbbells.  The second part of the book, pages 30 – 233, are variations of different dumbbell exercises by body part.  It is very through, and user friendly. Pages  237-262 covers how to create your own workout, and a few routines.  That last section is the weakest section of the book, but is still very good.  Unfortunately it, like the other books I reviewed, did not talk about older athletes.  My goals as a 58 year old or decidedly different than they were when I was younger.  Overall the Ultimate Dumbbell Guide delivers. You might be able to do better, but you can for sure do worse.  I have to recommend it.

Training Log

I am a big believer in  using metrics to measure progress, and to  generally keep track of what you did when.  Awhile back I published a couple of weight training logs and I have had the opportunity to try them both out.  I am satisfied with them.  So, if you are working for a free workout chart for your weight routine just scroll down to Weight Lifting Charts or hit that link.

Conclusion

We know a lot about weight training, and there is a lot of good information out there – even on the internet.  However I found running back and forth to watch/read routines, instructions, or exercises online was unsatisfying.  The book I reviewed above works for me, but there are a lot of other good ones out there. I think that 90 percent of the population can do fine with dumbbells, and all would benefit by having the luxury, not necessity, of having a bench.  I believe dumbbells are the best strength training bargain you can find.  Although some people may disagree I also think that dumbbells are more beneficial and safer than other methods.  You will also probably not need a spotter when you do dumbbell presses on the bench whereas lifting heavy with a barbell can be dangerous especially if you do it alone.  With dumbbells there is no bar across your chest.  Several deaths occur on the barbell bench press each year.  See my good friend Scooby’s article.  It happens.  By the way Scooby has forgotten more about weight training than I have ever known, but he is definitely on the body building side of the game.

I found the following information online, which I think sums up the general consensus of how one should go about weight lifting. and I would like to share it with you:

You can strengthen your muscles by making them work against resistance, hence the term “resistance training”. A muscle has to be overloaded to be strengthened. This can be achieved by lifting weights.

Alberta Education recommends starting with a resistance of around 80 percent of the maximum weight you can lift at one time and doing 3-9 repetitions of this weight through 3-5 sets for effective muscular benefits. http://www.medicalnewstoday.com/articles/7181.php

If you are a runner, and I am, even if your a grandfather, which I am, and even if your not a genetically gifted natural athlete, which I am assuredly not, weight lifting is something you should consider.  Grandmothers, and younger people too.  It is an ecumenical form of essential exercise. Have fun.