Question for weightlifting experts!

0somuchbetter0

I bookmarked it for later, thank you!!

Chieflrg

0somuchbetter0 wrote: »

Chieflrg wrote: »

1. Glad to see your back. I went through a year hiatus myself.
2. You can experience hypertrophy a bit more efficiently if you lost muscle mass recently or untrained.
3. Bumping up amount and quality of protien is a reasonable idea as we put on years. We simply aren't as efficient of utilizing protien as we grow towards advanced years.
4. Define strength as it pertains to you. There are a million definitions of strength.
5. Same benefit? Maybe, maybe not. There certainly benefits to be had but I wouldn't worry if it is the same. Rather are we adhering to training and are we achieving adaptations towards our goal.

You cutting yourbvolume(reps × sets) in more than half and adding intensity. We have to look at how you are measuring your exertion. You may or may not be getting adequate volume or appropriate intensity with any combo.

So again let's define our goal with a bit more detail and work from there.

I had missed this post earlier. Thank you for all the great points! My goal, as I mentioned earlier, is to be active and strong as I get older (and, let’s face it, sicker). Frankly, other than my cancer, I’ve never been healthier. I’m at a healthy weight, I don’t smoke or do drugs, I drink very little, I eat well, and I’m pretty active. As I mentioned in an earlier post, I feel great. I want to take advantage of this time to get as fit as possible, bc I know there will be times in the future that I won’t be able to climb a flight of stairs or walk around the block...until my next round of treatments, which will make me feel great again...etc. ad nauseam

As a person who has survived late stage cancer and deals with a progressive autoimmune disease I have some idea what you mean.

What equipment do you have access to?

ninerbuff

IMO, I go by feel with each client. It's really dependent on response by each individual. Some do okay with a 3x6 program, some by 5x5 and some 3x10. Whatever you pick, if you're PROGRESSIVE on it, then you're improving and getting stronger. I will echo Chieflrg's advice on bumping your protein because atrophy did set in and to get muscle back you need to feed it. I hope your recovery goes well.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

0somuchbetter0

Chieflrg wrote: »

0somuchbetter0 wrote: »

I had missed this post earlier. Thank you for all the great points! My goal, as I mentioned earlier, is to be active and strong as I get older (and, let’s face it, sicker). Frankly, other than my cancer, I’ve never been healthier. I’m at a healthy weight, I don’t smoke or do drugs, I drink very little, I eat well, and I’m pretty active. As I mentioned in an earlier post, I feel great. I want to take advantage of this time to get as fit as possible, bc I know there will be times in the future that I won’t be able to climb a flight of stairs or walk around the block...until my next round of treatments, which will make me feel great again...etc. ad nauseam

As a person who has survived late stage cancer and deals with a progressive autoimmune disease I have some idea what you mean.

What equipment do you have access to?

Treadmill, elliptical, big ball, bench, dumbbells (20, 15, 12, 10, 8, 5) I’m running 25 minutes on the treadmill (planning to go outdoors when it’s warmer) and 35-45 minutes of strength training

cwolfman13

0somuchbetter0 wrote: »

rheddmobile wrote: »

This. You can definitely increase muscle as a middle aged woman recovering from a serious illness.

I feel like the goal here should be to up the weight, then increase reps until you are at your previous level, then up the weight again, because that’s how lifting works. You don’t just lower the reps and increase the weight and stay there, because the benefits of lifting come from progression.

I was thinking I could lower the reps bc it’s so boring! 3 sets of 15 reps times ~20 exercises takes a long time! 😆

Way too many exercises. My guess is you're doing a whole lot of isolation work. Find a good dumbbell program that focuses on compound movements. Compound movements work your whole body and there isn't a ton of need for a bunch of isolation movements. A good workout really shouldn't take more than an hour.

When I'm doing my on my own workouts 2x per week I do squats, deadlifts, bench, oh press, rows, and lat pulldowns or pull-ups...6 movements...this usually takes me about 45 minutes. I work with my trainer on Fridays and we do more volume, but it's still somewhere around 8-10 movements with supersets and the like.

Speakeasy76

I'm definitely not an expert, but have read books and follow those who are. I agree with others about cutting down the number of exercises you're doing and focusing more on progressive overload with more compound movements. It's definitely more bang for the buck, and when it comes to strength training more (in terms of types of exercises performed) is usually not better.

luceegj

You absolutely can do that. It's called progressive overload.

My advice would be to get yourself a logbook (this can be a plain notebook) plan out your workouts and log the weight and reps each week. Once you have exceeded a rep range 10-12 (you manage to do 13-14 with that weight) then up the weight and just repeat that.

[Edited by MFP Staff]

0somuchbetter0

luceegj wrote: »

You absolutely can do that. It's called progressive overload.

My advice would be to get yourself a logbook (this can be a plain notebook) plan out your workouts and log the weight and reps each week. Once you have exceeded a rep range 10-12 (you manage to do 13-14 with that weight) then up the weight and just repeat that.

[Edited by MFP Staff]

Thanks! That’s pretty much what I’ve been doing since I started back in November. I can see my progress and track how long I’ve been doing a specific weight, how many reps, etc.

It’s a puzzle game, getting the most bang out of your buck. I’ve cut down on sets but increased weight & reps and incorporated compound exercises. I’m more efficient now (therefore less bored) and feeling stronger! Also my jeans are too big so that’s always a plus. Thanks again everyone! 😁💪