under estimating myself

KendalBeee

I've been going to the gym/exercising for the past year. I've only focused on cardio up until last week. I've started using the weight machines. Tonight I decided to try something. I upped the weights on every machine I was on until I felt like jello/was a little shakey/really had to put a lot of effort in on the 8th rep.

I can't believe how much extra weight I added on some of the machines!!!!

I thought 100 pounds on the leg press was good, but I got up to 160 and probably could have gone for 180.


It was amazing. :bigsmile: :bigsmile: :bigsmile: :bigsmile:

caitlinclock

That's fantastic! I bet that feels so good!

reneelee

That is so great! You might what to take ib profene before bed let us know how you fell tomorrow.

kimmrdodge

Way to go Kendal! That is exactly what you have to do to really get something out of weight lifting. You should be pushing yourself everytime. You should be shaky on the last reps of each set, that means you are actually accomplishing something. Keep it up, when you aren't shaking anymore it's time to up the weights. Just make sure you rotate body parts so you are not working the same muscles daily, they need time to rest and heal.

KendalBeee

Way to go Kendal! That is exactly what you have to do to really get something out of weight lifting. You should be pushing yourself everytime. You should be shaky on the last reps of each set, that means you are actually accomplishing something. Keep it up, when you aren't shaking anymore it's time to up the weights. Just make sure you rotate body parts so you are not working the same muscles daily, they need time to rest and heal.

Thanks Kim! I alternate between arms/upper body machines one day and then legs/lower body machines the next time. And with my zumba schedule, I only get like, 2 nights a week to do weights. I'm excited though. I feel great this morning!

tross0924

Nicely done! You may want to drop back just a little bit though. The general rule is 8-10 reps with a weight that is really hard on the last couple of reps adds size and bulk to your muscles. 12-15 reps where the last 3 are that hard, tones and firms without adding the size. And for better results do 3 or 4 sets.

Sweet13_Princess

Fanastic job! It really makes you feel good about yourself when you get into a routine like that.

I went to the gym for five years, then met my boyfriend (now fiance) and took a one year hiatus. BAD IDEA! Now I put on a ton of weight that I need off for the wedding.

I hope I can get back into the groove like you have!

Pat on the back!!!
Shannon

KendalBeee

Nicely done! You may want to drop back just a little bit though. The general rule is 8-10 reps with a weight that is really hard on the last couple of reps adds size and bulk to your muscles. 12-15 reps where the last 3 are that hard, tones and firms without adding the size. And for better results do 3 or 4 sets.

thanks for the advice I feel like I have no clue what I'm doing when it comes to weight machines. I was doing 3-4 sets of reps on most machines though.

kimmrdodge

Nicely done! You may want to drop back just a little bit though. The general rule is 8-10 reps with a weight that is really hard on the last couple of reps adds size and bulk to your muscles. 12-15 reps where the last 3 are that hard, tones and firms without adding the size. And for better results do 3 or 4 sets.

I have heard as a female is is extremely difficult to add bulk unless you are specifically eating for it. I do 8 reps and have for months and haven't gained any bulk on my 1200 calorie diet. I could be wrong but everything I have read about woman lifting weights has lead me to this conclusion.

tross0924

I have heard as a female is is extremely difficult to add bulk unless you are specifically eating for it. I do 8 reps and have for months and haven't gained any bulk on my 1200 calorie diet. I could be wrong but everything I have read about woman lifting weights has lead me to this conclusion.

I was kidding about looking like Arnold. Women don't natural produce enough testosterone to see huge gains in muscle mass and bulging biceps. But it is possible to put on bulk while lifting without specifically eating for it or taking supplements. The principals are the same as for men. Tear the muscle and it repairs itself.

12-15 reps stresses the muscles and makes them stronger without causing the micro tears in the muscles that cause an increase in size. 8-10 reps tear the muscles and cause them to be repaired.

In order to get the bulk, a person needs to lift a weight that they can only lift, say, 9 times. And when you try for ten you physically shouldn't be able to. Short break to let the amino acids do their work and 9 more times, with a failure on the 10th. And for the last set if you can't get #9 up all the better. When you can do 10, 10, and 10 it's time to up the weight you're using.

It does help to eat some protein before and after so that your muscles have the building blocks to get bigger, and it does help to be a boy, :-), but if you do these things you will increase your muscle size. It may not be very much without the testosterone, but stacked on top of each other over time and you will be bigger.

Very few women lift like that, so you're right it's not a huge issue, but 12-15 reps is generally better for the look that women want to achieve. And for toning you shouldn't lift to failure either. The last 3 should be difficult, but there really shouldn't be any question about you getting the weight up. When the last 3 get easy it's time to increase the weight a little bit.