When to up weights

WeepingAngel81

I started going to power pump at the gym, and I really enjoy it. I feel comfy in this setting and the lady teaching it is awesome about showing everyone how to lift properly. However, I have no idea when it's time to up my weights. We use "light" and "heavy" which is basically whatever you can do. Right now my light weights are 5lbs and my heavy weights are 8lbs. Right now, these are perfect. By the end of the class my muscles are shaking but I am not super sore. How will I know when it's time to up my weight limit, and what should I up it by? 2lbs? 5lbs? I just don't know.

DrewMontoya

Coincidentally, I was just reading an article about this very thing:

http://www.aworkoutroutine.com/weight-training-progression/

phjorg1

sounds like you're doing cardio.

if you're lifting for legit, you up weights when you hit failure when you can go past what rep range you're working in. So if you're doing strength training, you up weight when you're able to do 6 reps or more.

WeepingAngel81

Thanks for the article Drew! I will check it out!

phjorg1- there isn't any cardio in power pump; it's all lifting. High reps with whatever weights you can handle. The instructor shows us how to do something, such as squats with a weight bar, then she times it for either 30-60 seconds. We keep track of how many reps we can do during that time frame. There are a few calories burned, but not nearly as much as running or zumba.

IronSmasher

Do you squat the 5lbs, or the 8lbs?

SpecialSundae

Thanks for the article Drew! I will check it out!

phjorg1- there isn't any cardio in power pump; it's all lifting. High reps with whatever weights you can handle. The instructor shows us how to do something, such as squats with a weight bar, then she times it for either 30-60 seconds. We keep track of how many reps we can do during that time frame. There are a few calories burned, but not nearly as much as running or zumba.

High reps with light weights IS basically cardio. It's not going to do much for improving your strength.

EvgeniZyntx

Power pump isn't considered really classical strength training of "progressive overload at lower reps". Having said that, don't get caught up on the terminology - high reps with increase workload can have their place and what truly matters is your enjoyment and persistence. You still get strength training value from it, it just isn't pure "strength training" per se. So much for the dichotomy of definitions.

You can usually up the weights or reps, in progressive overloading, whenever you have successfully achieved two or three successful sessions.

In a routine which isn't progressive overload based - like power pump - you can increase whenever you feel that the workout will allow it - while paying attention to not getting to the point of injury from high repetitive motion. Pay attention to movements that solicit knees and elbows, clearly the points that have the highest injury rates (followed closely by ankles).

IronSmasher

I googled Power Pump

http://www.youtube.com/watch?v=gwNQOBHWiN4

Based on this video alone, the OP is correct in saying it is not cardio.

SpecialSundae

I googled Power Pump

http://www.youtube.com/watch?v=gwNQOBHWiN4

Based on this video alone, the OP is correct in saying it is not cardio.

Are you being sarcastic?

WeepingAngel81

Ironsmasher- last night I was squatting with a 10lb bar. The 8lbs and 5lb weights were for rows and curls, stuff like that.

Specialsunde-the instructor makes it very clear that we are not supposed to be getting our heart rates up like a cardio class would. We use what weights we feel comfy with and then we track our own progress such as how many lbs we lift and how many reps we do during a given time frame.

EvgeniZyntx- Yes, perhaps it's the terms that are getting mixed up. My question is geared more towards when to up my weights., not so much about if power pump is cardio or not. There were some people in there who's low weights were 20lbs and high weights were 40lbs. It's not meant to be cardio. It's meant to work on toning. So, not really strength training either, but upping the weights is a key part of the class. And thank you for your answer! That is exactly what I was looking for

WeepingAngel81

My question isn't if this is cardio or not, it's when to up my weights. This could apply to any medium, using the weight area of the gym or power pump. I am looking for what kind of ques my body will give me to say "8lbs is now too light"

EvgeniZyntx

Well - what you can try is to up the weights every week/other week by 2lbs until you can't (failed session).
Then work at that until you can. Rinse Repeat.

ArroganceInStep

I'd ask the lady teaching the class.

SpecialSundae

My question isn't if this is cardio or not, it's when to up my weights. This could apply to any medium, using the weight area of the gym or power pump. I am looking for what kind of ques my body will give me to say "8lbs is now too light"

When you can do a set number of reps with good form. My PT does a similar class and the aim is to do 8-12 reps with good form in the 30 second interval. Once you can do 12, you need a higher weight.

TArnold2012

Bumping for the article

nz_deevaa

My question isn't if this is cardio or not, it's when to up my weights. This could apply to any medium, using the weight area of the gym or power pump. I am looking for what kind of ques my body will give me to say "8lbs is now too light"

I started out with Body Pump.

I used to move up my weights (actually still do), when I could complete the reps without struggling.

WeepingAngel81

Thanks SpecialSundae!

nz-deevaa- you said you started with body pump, is that similar? What are you doing now? Did you see changes within your muscle tone? Sorry! Loads of questions, but it's all a bit new to me!

IronSmasher

My question isn't if this is cardio or not, it's when to up my weights. This could apply to any medium, using the weight area of the gym or power pump. I am looking for what kind of ques my body will give me to say "8lbs is now too light"

Understanding the approach of the class is fundamental in answering that question.

As others have said -

1. Ask the instructor, they may have some training in fitness.
2. Suck it and see.
3. Ensure your workout remains challenging, if not your body will cease to adapt to applied load.

AllonsYtotheTardis

I googled Power Pump

http://www.youtube.com/watch?v=gwNQOBHWiN4

Based on this video alone, the OP is correct in saying it is not cardio.

what the hell kind of squat was that?

WeepingAngel81

I googled Power Pump

http://www.youtube.com/watch?v=gwNQOBHWiN4

Based on this video alone, the OP is correct in saying it is not cardio.

what the hell kind of squat was that?

Are you talking about when the do calf raises while squatting? I have no idea! We haven't done anything like that. Last night we did squats with our legs together, then apart, then with toes pointed out. Then we did the one legged squats with our foot on the step.