When you say heavy lifting ...

Stefanny91

So when people talk about heavy lifting is this with free weights or the weight machines at the gym ... or what I'm confused. What sort of routine would you have for heavy lifting.

Thanks in advance for clearing this up for me.

FrnkLft

Ok, so heavy means heavy for you. And you should definitely be using free weights, unless you have a medical reason to use machines. Machines are mostly bunk, and you will get so much more from free weights in general. A good book to get familiarized with this is New Rules of Lifting for Women. Highly recommend it, and you can even use the program in the end of the book, though there are better lifting programs out there...

The best thing that a newbie can do is get on a basic lifting program with regular weight increase increments built in. It'll start light, and get heavy over time.

A GREAT program for beginners, both men and women, is Stronglifts 5x5. It's very simple, and information for the program is free online. The basic principle is to start with just the barbell for the 5 lifts in the program, and increment up each new workout. All the information is on the site.

Walter__

Heavy lifting is lower volume sets (3-5 reps) with heavier weight. When I am doing heavy lifting, it might take me 5 minutes or longer to recover before I can do another set.

The other style of training would be hypertrophy type lifting. You use lower weight, but the volume is higher (around 8-12 reps per set), as well as the intensity (usually I'll only rest 30-90 seconds) between sets.

I like them both, although for a beginner I'd start off with higher reps because with lower weight you can learn the form easier.

No_Finish_Line

i'd say heavy is anything between 6-10. anything lower then six is more like powerlifting (still heavy tho lol)

as long as you a reaching failure (i.e. your muscles simply can not squeeze out another rep, rather then you just deciding to stop) your really not wasting your time even if your doing 15 +

You are going to get more out of the free wieghts becasue you have to work to stablize them. But if you wanted to use the machines your still doing a lot of good but not really optimal.

Stefanny91

Ah thanks guys that clears things up, I'm currently using little lady weights as part of my work out but I would definitely like to increase them.

I think I wait just a little while longer till I'm a bit stronger

patrickfish7

Free weights are anything than require you to counter a lateral force with a counter-force, such as gravity and balance. For example, a barbell requires you to lift it up and down but also balance it between left and right.

Machines do not operate in the method, only using a single plane of motion, so the benefits are much less. You say you are using 'little lady weights' but don't be ashamed as everyone has to start somewhere.

As above, Stronglifts 5 x 5 is a great program to follow and I've done so myself.

In terms of reps, the key is time under tension, not the reps themselves. If you spend one second to lift a weight and one second to drop it you may be able to do 15 reps. Try doing the same with the 4,4,4 approach - 4 up, 4 hold, 4 down. A lot harder. Works for me at least and I'm a runner.

jimmmer

Ah thanks guys that clears things up, I'm currently using little lady weights as part of my work out but I would definitely like to increase them.

I think I wait just a little while longer till I'm a bit stronger

Increasing the weights/resistance in the context of sensible progression and recovery is what will make you stronger.

Learn proper form for the main lifts and follow a non-retarded beginners routine (SL 5x5, Starting Strength, NROL, All Pro's, etc) - this will be your best way to accomplish strength gains.

Other non-weights based progressive routines are also available e.g. Convict Conditioning and You Are Your Own Gym - these will also make you a lot stronger without needing tonnes of (or any?) equipment. You wouldn't necessarily call this "Heavy Lifting", per se, but there are some insanely challenging body-weight progressions that will get you really strong. It takes a lot more work and needing to be more creative than just loading up a barbell and doing some squats though...

However, whatever you choose to do, perpetually using the same "lady weights" over and over will not make you stronger, fyi. You likely adapted to them the first time or two you used them and they are no longer provoking a strength response. If you want to get stronger, then you've got to start getting stronger - there's really no way around it.