Weight Lifting Question

Katie3784
Katie3784 Posts: 543
edited November 2024 in Fitness and Exercise
I am a woman, and I lift weights 4 days a week, two days of shoulders and triceps and two days of back and biceps. I also do various squats and lunges. Anyway, I have heard of alternating light days and heavy days, and I just want to know if that's a good idea and what the benefits are. I am pretty toned, but would not mind adding a little more definition and maybe a little more bulk.

Replies

  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Why isolation lifts?

    No reason to go light. Try upper body/lower body split and stick to compound lifts
  • Shizzman
    Shizzman Posts: 527 Member
    Compound lifts are wonderful!

    As it goes with weight, I don't think I've ever heard anyone complain about being too strong, but too weak can be a hindrance....
  • addisondisease2
    addisondisease2 Posts: 348 Member
    Lifting heavy is great, you feel great, your perform great and you look great. You would only need a light day if don't want to make any progress.
  • Katie3784
    Katie3784 Posts: 543
    Compound lifts are wonderful!

    As it goes with weight, I don't think I've ever heard anyone complain about being too strong, but too weak can be a hindrance....
    What are compound lifts?
  • nutandbutter
    nutandbutter Posts: 447
    Compound lifts are wonderful!

    As it goes with weight, I don't think I've ever heard anyone complain about being too strong, but too weak can be a hindrance....
    What are compound lifts?

    Overhead press, bench press, rows, squats, deadlifts, pullups/lat pulldowns. Do 3 sets of 6-8 reps with a heavy enough weight that it's difficult to perform the last couple.
  • addisondisease2
    addisondisease2 Posts: 348 Member
    What are compound lifts?

    Any lift that requires the use of multiple muscle groups.

    Squat: quads, calves, hamstrings, glutes, abs, etc
    Curl: bicep

    As you can see a squat takes WAY more muscle to do, while the bicep no so much. When you do compound lifts you will also burn more calories and see more progress than isolation.
  • MrDude_1
    MrDude_1 Posts: 2,510 Member
    Compound lifts are wonderful!

    As it goes with weight, I don't think I've ever heard anyone complain about being too strong, but too weak can be a hindrance....
    What are compound lifts?

    Overhead press, bench press, rows, squats, deadlifts, pullups/lat pulldowns. Do 3 sets of 6-8 reps with a heavy enough weight that it's difficult to perform the last couple.


    do this!
    compound lifts work several muscles at once, together. and generally get the best results, fastest... everyone that lifts needs to do them... isolation lifts have their place, but everyone from moms to bodybuilders should do the basic compound lifts listed above.
  • simon_pickard
    simon_pickard Posts: 50 Member
    Agree with others here.
    Ditch what you're doing and aim for compound lifts.

    In order of maximum benifit:
    Squarts/Deadlifts, Pullups, Bench Press, Overhead (shoulder Press).

    Go heavy with these exercises 3 times a week. You'll work all the areas you currently do as part of these lifts.

    Regards,
    Simon
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