Am I lifting Heavy?

BeautyFromPain

If you are doing 14 reps, you are not lifting heavy.

You should be doing 4-6.

modernmom70

heavy isnt necessarily the weight your using ..i used 15lbs dumbbells today and i have a 605lbs deadlift ... if what your doing is hard and by your second and third set you wish you weren't doing it ..then your working out

Thats it! Dripping with sweat and working hard!

Tubby2Toned

I am currently doing this every second day. I am female 5'4" 140lbs size 6 with quite a bit of muscle mass. I am using 15lb dumbells in each hand unless noted. There are 3 circuits done twice 14 reps each time.

Circuit 1
Overhead dumbbell squat
Pushup
Dumbbell bulgarian split squat
Incline dumbbell bench press
Hanging leg raise

Circuit 2
Goblet Squat 25lb dumbbell
Dumbbell bench press
Dumbell Lunge
Dumbell Chest Fly
V-up with 10lb plate

Circuit 3(ab focused)
Lat Pulldown 45lb
Swiss ball hip raise and leg curl
Cable Row 45lb
Bosu ball legs up medicine ball twist 20lb
Static squat til fail about 60 sec
Plank twists

First of all modernmom, VERY impressive on your weigh loss. Pat yourself on the back.

Secondly, this is what your workout would look like if it were heavy lifting:


Circuit 1
Squat as heavy as humanly possible for you. 3-5 reps. 10 sets or so. Long rest between sets.

Circuit 2
Dead Lift as heavy as humanly possible for you. 3-5 reps. 10 sets or so. Long rests between sets.

Circuit 3
Bench or overhead press as heavy as humanly possible. 3-5 reps. 10 sets or so. Long rest periods between sets.

You can throw in assistance lifts if you want.
For squats and assistance might be an over head squat.
For dead lift maybe bent over rows.
For bench maybe dips.

Good luck!

littlebigsteve

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littlebigsteve

heavy isnt necessarily the weight your using ..i used 15lbs dumbbells today and i have a 605lbs deadlift ... if what your doing is hard and by your second and third set you wish you weren't doing it ..then your working out

A 605 dead-lift is very impressive! .... unless its that rack pull you are doing in your picture /:

no it was off the floor raw no belt ..im not sure what the number is in the picture ..and you are correct that is only an 18 inch pull

Z_I_L_L_A

I kinda skimmed through this post so hope I don't repeat but it depends on what you are lifting for. Just general fitness or something else your training for. Some of the exercises look like crossfit training.

modernmom70

Basically just to be really fit and have my body fat % be around 18-20%, I am currently at 22%. I was just curious what constitutes heavy lifting. Now I understand I also want to make sure I am getting enough macro's for my workouts.