Stalled in weight lifting

hcdo

I'm new to the weight lifting game, only been doing it a few months. I was doing workouts from Strong Curves, but didn't have all the equipment at home. Joined PF and have been doing an upper body/lower body split, lifting 4x/week and cardio (usually HIIT) 2/week. I've definitely noticed changes in my upper body, but not as much on my lower body, which is where I'd like to see the most changes (i.e. bigger muscles). I don't have access to a squat rack, but I use the Smith machine, leg press, dumbbells, and barbells when I can, doing a combination of lunges, squats, good mornings, deadlifts, calf raises, etc, on leg days. I can't seem to increase weight very much, and I feel like I'm not really making progress. I naturally carry more fat on my bottom half, so I'm not surprised that I don't see as much change as I do in my upper body, but I just feel like I'm stalled.

Any suggestions?

I'm also still confused as to how many reps/sets I should do (I've read a lot of conflicting advice). Currently I do about 3-4 sets (including a warm-up set) at around 12 reps. I don't feel like I have good form with weight heavier than what I can do at 10-12 reps.

mamasmaltz3

Are still following the strong curves program, or are you just winging it?

singingflutelady

mamasmaltz3 wrote: »

Are still following the strong curves program, or are you just winging it?

SC isn't a 4 day program so sounds like she's singing it.

Op I suggest finding a program and sticking with it.

hcdo

mamasmaltz3 wrote: »

Are still following the strong curves program, or are you just winging it?

I took some of the exercises from the program but am not following it to a T. I can't do Strong Lifts because I don't have a squat rack, and not all of the equipment needed for Strong Curves. Given that I have access only to the equipment mentioned in the original post, is there a program that you would suggest? Thanks!

mamasmaltz3

I am personally not a fan of the smith machine for squats, because of the limited range of motion. If you have barbells and Dumbbells you can do a ton. With some creativity you can modify most programs (to a degree) to fit the equipment you have. Before I had a rack I would do zercher squats and heavy dumbbell squats. Nia Shanks has some great Dumbbell programs. The important thing for progress is to stick with a program. Google alternative movements for particular exercises that you might not have the exact equipment for.

hcdo

Thanks, I will look into the dumbbell programs. I feel like I'm sticking to a program by working each of the main muscles/muscle groups (chest, back, shoulders, and arms one day, and glutes, quads, hams, and calves another day) but just doing that's not enough?

hill8570

hcdo wrote: »

Thanks, I will look into the dumbbell programs. I feel like I'm sticking to a program by working each of the main muscles/muscle groups (chest, back, shoulders, and arms one day, and glutes, quads, hams, and calves another day) but just doing that's not enough?

A program covers what work, timing of work, rate of increase of work, what to do for a stall, and recovery / deloading timing.

Just hitting a bunch of muscle groups on a semi-regular basis is not following a program.

SonyaCele

at beginner levels, most stalls in weight are due to incorrect form. If you can take some time to research proper form and video yourself and work on making your form and technique really nice you'll be able to add weight and continue adding weight until you max out your newbie gains. Also , you'll get better results if you do a structured program . And dont use the smith machine, unless you have some kinda injury or physical issue and need that type of machine.

mamasmaltz3

Generally, a program is going to have a schedule for progression. You should be adding weight fairly regularly. As far as the rep ranges, that is going to depend on your goal. 8-12 is usually considered hypertrophy phase (increase muscle size). 4-6 is strength (and of course you will gain muscle, just not the full pump you get in the higher rep range). Above 12 is more muscle endurance.

I found that when I was trying to wing it on my own, I wasn't making progress as fast as when I am on a scheduled program. I think I was perceiving the work as harder than what it really was. When I went with a program that had the numbers to hit scheduled, I worked harder to hit that number.

engodwin

You *can* do SL with the smith machine. You don't work your stabilizing muscles as much, but you can still make changes in your body. I personally loved the smith machine as a newbie - I felt safe and I could really work on my form.

Have you looked at any other programs? NROL, SS, SL, SC, PHAT, HST, PHUL, etc?

I personally didn't like Strong Curves - it was too elementary for me.
I loved Strong Lifts - but I quickly became bored with the same short workouts. Loved the strength!
Starting strength is a lot like SL.
NROL was overly complicated IMHO.

1-5 reps = strength
6-12 reps = hypertrophy
12+ reps = endurance

hcdo

hill8570 wrote: »

hcdo wrote: »

Thanks, I will look into the dumbbell programs. I feel like I'm sticking to a program by working each of the main muscles/muscle groups (chest, back, shoulders, and arms one day, and glutes, quads, hams, and calves another day) but just doing that's not enough?

A program covers what work, timing of work, rate of increase of work, what to do for a stall, and recovery / deloading timing.

Just hitting a bunch of muscle groups on a semi-regular basis is not following a program.

Good point. I think I thought that if I worked all the muscles and focused on progressive overload that was enough. thanks!

hcdo

mamasmaltz3 wrote: »

Generally, a program is going to have a schedule for progression. You should be adding weight fairly regularly. As far as the rep ranges, that is going to depend on your goal. 8-12 is usually considered hypertrophy phase (increase muscle size). 4-6 is strength (and of course you will gain muscle, just not the full pump you get in the higher rep range). Above 12 is more muscle endurance.

I found that when I was trying to wing it on my own, I wasn't making progress as fast as when I am on a scheduled program. I think I was perceiving the work as harder than what it really was. When I went with a program that had the numbers to hit scheduled, I worked harder to hit that number.

I guess I'm just trying to add weight on my own as I go along. A scheduled program sounds like it's best instead of me fumbling along randomly.

hcdo

engodwin wrote: »

You *can* do SL with the smith machine. You don't work your stabilizing muscles as much, but you can still make changes in your body. I personally loved the smith machine as a newbie - I felt safe and I could really work on my form.

Have you looked at any other programs? NROL, SS, SL, SC, PHAT, HST, PHUL, etc?

I personally didn't like Strong Curves - it was too elementary for me.
I loved Strong Lifts - but I quickly became bored with the same short workouts. Loved the strength!
Starting strength is a lot like SL.
NROL was overly complicated IMHO.

1-5 reps = strength
6-12 reps = hypertrophy
12+ reps = endurance

I've looked into PHUL, SC, and SL, not the others. I guess I was trying to dabble and cobble together my own program from what I've read, and that doesn't seem to be getting me too far. I'll have to find one and stick to it. Thanks for the info about the Smith machine and the reps!