Lifting, more or less?

MickeyBoo

Hi,

I am new to lifting and looking at building muscle strength and definition as well as weight loss. I'm limited with some lifts due to injuries, but am able to do a few things. At the moment I am doing 3 sets of 12-15 reps of the following:

Bicep curls - 5kg (11pd) each hand
Tricep kickbacks - 5kg (11pd) each hand
Shoulder press - 3kg (6.5pd) each hand
Chest press - 5kg (11pd) each hand
Chest Fly - 4kg (8.8pd) each hand
Leg press 45° - 40kg (88pd)

So I'm wondering do I continue on with the 12-15reps of lighter weights (that still leave me pushing through for the last 15) and increase when it becomes easier or is it better to increase the weight and aim for 3 sets of 8 reps?

Just trying to figure out what is going to be the most effective way of improving my strength and muscle tone?

Thanks

abadvat

Muscle strength OR definition?
Can't have both with the same routine.
Definition... U already have a base and looking into dropping fat and have muscles showing their face?
Keep as is as long as between 12 and 15 is where u fail - if you can still loft after 15 it is about time you go heavier!
Warm up + 5/6 sets

Strength instead - heavy sets low reps. Max 6 reps per set - if you can lift more than 6 it means you not heavy enough!
Warm up set at 12-15 reps
Second warm up with heavier weight between 8-10 reps
4 sets - heavy max 6 reps

rileysowner

Not knowing your limitations from injuries I can't make too many recommendations. Things that stand out to me are 1) Too many isolation exercises like bicep curl and tricep kickbacks. As a beginner it is better to focus on compound lifts, that is lifts in which more than one joint is working like squats, deadlifts, bench presses, overhead presses, rows. 2) In all those exercises you are not working your back at all. I personally would suggest some sort of rowing exercise like bent-over rows, one arm dumbbell rows or learning to do chin-ups and pull-ups.

As to the number of reps, I would likely lower it a bit and raise the weight.

MisterDerpington

Muscle strength OR definition?
Can't have both with the same routine.
Definition... U already have a base and looking into dropping fat and have muscles showing their face?
Keep as is as long as between 12 and 15 is where u fail - if you can still loft after 15 it is about time you go heavier!
Warm up + 5/6 sets

Strength instead - heavy sets low reps. Max 6 reps per set - if you can lift more than 6 it means you not heavy enough!
Warm up set at 12-15 reps
Second warm up with heavier weight between 8-10 reps
4 sets - heavy max 6 reps

You can have both by mixing rep ranges. One lift (the big lift) for strength and another one for hypertrophy.

MisterDerpington

OP, are you working out at a gym?

FatHuMan1

Muscle strength OR definition?
Can't have both with the same routine.
Definition... U already have a base and looking into dropping fat and have muscles showing their face?
Keep as is as long as between 12 and 15 is where u fail - if you can still loft after 15 it is about time you go heavier!
Warm up + 5/6 sets

Strength instead - heavy sets low reps. Max 6 reps per set - if you can lift more than 6 it means you not heavy enough!
Warm up set at 12-15 reps
Second warm up with heavier weight between 8-10 reps
4 sets - heavy max 6 reps

You can have both by mixing rep ranges. One lift (the big lift) for strength and another one for hypertrophy.

Also the Op mentioned she was new to lifting, so pretty much anything she does right now is going to increase strength and size. The key to continue to add weight.

MisterDerpington

Muscle strength OR definition?
Can't have both with the same routine.
Definition... U already have a base and looking into dropping fat and have muscles showing their face?
Keep as is as long as between 12 and 15 is where u fail - if you can still loft after 15 it is about time you go heavier!
Warm up + 5/6 sets

Strength instead - heavy sets low reps. Max 6 reps per set - if you can lift more than 6 it means you not heavy enough!
Warm up set at 12-15 reps
Second warm up with heavier weight between 8-10 reps
4 sets - heavy max 6 reps

You can have both by mixing rep ranges. One lift (the big lift) for strength and another one for hypertrophy.

Also the Op mentioned she was new to lifting, so pretty much anything she does right now is going to increase strength and size. The key to continue to add weight.

This is true as well. However, I really think it's optimal to do variations of the big 4 in a lower rep range and 8-15 rep range for smaller exercises like curls, tricep kickbacks, etc.

MickeyBoo

Thanks for the replies

Not knowing your limitations from injuries I can't make too many recommendations. Things that stand out to me are 1) Too many isolation exercises like bicep curl and tricep kickbacks. As a beginner it is better to focus on compound lifts, that is lifts in which more than one joint is working like squats, deadlifts, bench presses, overhead presses, rows. 2) In all those exercises you are not working your back at all. I personally would suggest some sort of rowing exercise like bent-over rows, one arm dumbbell rows or learning to do chin-ups and pull-ups.

As to the number of reps, I would likely lower it a bit and raise the weight.

Thanks I have a few slipped discs in my lower back, not a lot of cartilage left in my knees, (need a knee replacement but am waiting on Drs to give the go ahead) and a collapsed calf muscle and heel due to crushed nerves in my back, so I need to be super careful of doing anything that involves my back taking a lot of the load.

I do use the gym and do the BodyPump type class twice a week and use a mid size weight for the back and leg tracks so that there is some work being done, but just slowly. Hopefully as I lose more weight I will be able to take some of the pressure off my back and do more.

I do weighted squats and weighted step ups with the fitball as well, but again am limited with pain as to how far I can push myself, I am able to do 3 x sets of 12-15reps of each.

I am no where near being able to do a pull up/chin up, but it'd be something I'm working towards for sure.

Muscle strength OR definition?
Can't have both with the same routine.
Definition... U already have a base and looking into dropping fat and have muscles showing their face?
Keep as is as long as between 12 and 15 is where u fail - if you can still loft after 15 it is about time you go heavier!
Warm up + 5/6 sets

Strength instead - heavy sets low reps. Max 6 reps per set - if you can lift more than 6 it means you not heavy enough!
Warm up set at 12-15 reps
Second warm up with heavier weight between 8-10 reps
4 sets - heavy max 6 reps

I guess I didn't really think of it like that, I need the strength, and want the definition LOL I need strength to help support my injuries, as in my back when it is really bad leaves me unable to walk so my legs take a lot of the load with getting up and down etc and arms with lifting myself.

Definition is more how I would like to look overall when I am done losing weight, I do focus a lot on my arms/shoulders as I hate how they look and 12 weeks in can already see some nice changes. I want to continue on with seeing muscles develop.