Building strength to lift "heavy" tips

lua_

Hello everyone,

I started the 5x5 regimen on Friday. I am not new to lifting weights, however before this I was doing the 30 Day Shred and lifting 2-3kg. I love the feeling of being able to lift heavier than I thought I could, and so far I am managing:

Squat: 16kg
Bench Press: 8kg
Barbell Row: 8kg
Shoulder Lift: 8kg
Deadlift: 6kg but I plan to increase to 8-10kg

I know these are good figures when compared to 2-3kg, and I know it's best to start small. I want to get my form absolutely perfect before I think about upping the weights. I seem to have have poor upper body strength, for now.

Does anyone have any tips on lifting heavy? I am aware these weights are nothing to some, but for me, they're heavy. Form, technique, rest, breathing...any tips are welcome

Thanks!

mkcmurphy

bump; curious, too.

cats847

you should check out the Women's Stronglifts 5x5 group here on MFP. There are many links and resources you can find there

rick_po

Here are some strength standards for several of the basic lifts.

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

These are one-rep-max numbers. Subtract 15% for 5 reps, subtract 25% for 10 reps.

Someone just starting a strength program would be "Untrained." There is a lot of variability between new lifters, but these will get you in the right ballpark.

It's okay to start light, but some lifts are hard to learn if the weights are too light. Your deadlift in particular seems way too light. Are you even using a barbell? Unless you have an injury, you should be able to deadlift an empty 20kg barbell for reps. Prop up the empty bar on something so the lift starts a little below mid-shin. If you need to, set the bar down on every rep and re-grip. Watch the form videos and keep a special eye out on the angle of your upper torso - do not let your chest drop at the start of the lift as you straighten your knees. Keep your core tight tight tight tight tight.

bumblebums

Your strength will improve surprisingly fast while you are a noob, but you do have to increase the weight to see some results. Challenge yourself--work right at the edge between good form and "omg I don't think I can keep this up much longer".

The weights you list, those would be dumbbell weights in each hand?

katy_trail

don't worry about being too light. use a barbell. if needed, start with just the bar. there are 5 and 15 pound barbells available too.
work on your grip and abs/back along the way. your body will very quickly adapt to get stronger. make sure your nutrition, calories, and rest are on point, along with following your progressive training program. as long as it's challenging/heavy for YOU, and your form is great, then you're fine.

MsDrJuris

For your legs and back, you'll be able to lift more than you thought. Most women's upper body typically lags far behind, so expect those numbers to be lower for a little while. You'll make huge gains in strength since you're a novice to lifting, but then you'll plateau and have to tweak your program to figure out how your body responds and how best you get results.

Are you looking to lose weight or to gain muscle?

mamaomefo

Interested in this topic also

brdnw

All i do is lift heavy and i feel like i'm really quite strong compared to others at my gym, plus i feel like i still get definition. I usually do a ton of sets of really low reps of heavy weight. so like i'll do curls at a weight i can only do 2-3 reps of and i'll do sets until i can't do one, then i'll drop down in weight and repeat..and usually do like 10-15 sets in this manner, and then i'll do 2 sets at a 6-8 rep range to finish.

I pretty much apply this principle to all lifting excercises, it certainly takes longer, but i've gone alot of strength doing it. My buddy just started lifting with me in january from never having a lifting regimen and his strength gains have been awesome, he's gone from a 165 bench to 285 in just the 6 months.

jalloggio

You wanna build strength stay below 6 reps.

Jennical

Interesting read!

whierd

Watch Youtube videos from powerlifting instructors and continue doing what you're doing. Your numbers are very lower, which means you are slowly adding weight, which is exactly what you should be doing.

As far as breathing, as a rule I inhale at the start of a movement and hold my breath while tightening my core throughout at least 75% of the total movement.

jwcomputergirl

bump

meshashesha2012

if your gym doesnt have them, then buy 2- 1.25 pound weight plates and take them with you to the gym. every workout add an additional 1.25 pounds to the barbell..

building strength is about progressively overloading yoour muscles and you do that by increasing the weight you lift