Hi FG, I'd definitely aim for 3 sessions a week for a couple of months while you're using it as training, then probably 1/week to keep it ticking over.
When I was using the gym for weights (and this was in deep winter when I don't train well outside), I used to do my weights routines round the gym, then immediately on to the treadmill for one of my (slow-speed/uphill) interval sessions. Taken together there was an element of
metabolic training to it all. Now I have some free weights at home, I more often do the lifting a while after training, but not immediately after, and not after a very intense session, especially not if this was high impact.
If people want to know more I'll put it in a new thread (I didn't see a recent old thread?). I don't claim to be authoritative on the subject either. I can tell you that Graeme Woodward is!
Hi Iain,
If you go for low-weight / lots of reps, you may as well just go for a run ~ you're not creating a significantly different stimulus
(
Although of course beginners at weights should start well within their comfort range before they starting to push the limit, and yes some of the reasons for doing weights work still apply to many-reps, and yes, for support muscles not directly trained by running, I may well go for 3x10 or 2x20 reps rather than pushing the limit on x3s or x5s, especially on things like leg-curl and hip adductor machines which can very easily cause strains (hamstring, groin respectively) ~ I almost invariably use free weights and body-weight exercises these days, but I think machines are a good starting point for anyone).
Also, agreed, some people put on muscle very readily, and others (men & women) don't, so it's different things for different people.
Between very steep hill reps, cycling, and weights, I'd say the most important factor in making a choice is that you have to be motivated to go and do it 3 times a week.
Specific advantages of weights include, however:
- Teaching body to use high proportion of muscle fibres
- Doing this over a large ROM (Range of Movement)
- Applying force eccentrically and concentrically (imagine your quads as you first sit down slowly into a squat, and then stand up again)
- Building support muscles that aid technique and injury prevention but that are not directly worked in normal training
- Reducing muscle imbalance (eg hamstrings vs quads)
- Training fast and slow twitch fibres that may not be activated in your normal training (by using slow and also explosive weights moves)
