Increasing weight question

kopmom

Is it only me?? Started week two today and I can still not increase the lb weights that I started with on Day 1 & 2. I am still finding it hard to just get through the set with the bar only or alittle less lbs on some moves

tameko2

Is it only me?? Started week two today and I can still not increase the lb weights that I started with on Day 1 & 2. I am still finding it hard to just get through the set with the bar only or alittle less lbs on some moves

In order of importance although 1 and 2 are interchangeable, I just think 1 is more common than 2.

1) are you eating enough calories?
2) are you getting enough sleep?
3) are you drinking enough water (I don't mean gallons and gallons but sufficient hydration matters)
4) are you eating enough of the right nutrients?

After that - describe the difficulty you're having on each exercise, what weight are you using and how do you feel on each one, what rep/set do you fail at, etc? Is it that you are still working on form or?

kopmom

Thanks,

I do believe I am eating and sleeping enough. I know drinking is a issue for me so I have been getting better with that over the last week+

I find I can do all 5x5 sets but just to make it through. Their is no way I could do all 5x5 sets with higher weights now. I feel like I fail at my 5th rep on my 5th set with just the bar

tameko2

You won't know if you can do them until you try. Put the increased weight on and try.

Also -- rest periods between sets. What are you doing for them?

Qarol

Several times, I've increased only to find no way can I finish. I still try for 5 sets. That's cool...I just stay at the same weight next time. And guess what...I can do it that next time.

Although I've failed barbell rows twice now. I'm a touch nervous about next time. But if I have to deload, I have to deload. I'm still lifting way more than I ever thought possible.

Now if only I could get squats perfected...grrrrr

_GlaDOS_

Yeah, you won't know if you can do them unless you try. Don't be afraid to fail.

Like tameko said, I think eating enough, getting enough rest, and proper form are the biggest things that have affected my ability to increase weight. If I'm sleepy, my weight sessions really blow. If I haven't eaten enough, they are even worse. If you can, take video of your form. See what might need improving.

tameko2

I am back - to elucidate.

so - as the other ladies said, put the weight on there anyway and try it. You might be surprised. But beyond that.

1) If you have not been timing your rest periods between sets, start timing them. If you have a hard time with the 5th rep, give yourself a full 3 minutes. If you have a REALLY hard time or you fail, go ahead and give yourself 4 or 5. You will be shocked what a huge difference this makes. Don't think "oh I feel rested, it will be fine" at 1 minute, just give yourself the full time. Basic rule of thumb is 90 seconds if its easy, 3 minutes if it was tough, 5 minutes if you fail, but adjust those as needed, its just a guideline.

2) How many calories are you eating every day? And how soon before working out do you eat, and generally what is the carb/protein makeup of that food? If you, for example, work out an hour after dinner, you don't need a pre-workout snack, but if you are like me and youe at lunch at noon and then workout after work but before dinner, you should definitely eat. You want a mix of carbs and protein within 1-2 hours (3 if its a big meal) before you workout - carbs for energy and protein for muscle repair. Depending on how you personally feel and when you eat you can just eat slightly more food and not worry about post-workout nutrition, but if you don't have the time or inclination to eat much before hand have just enough for energy and then get some easily digested protein like whey and some carbs down right after.

^^ I don't fuss with this stuff or have a particular plan, I just keep a general eye on my macros and calories throughout the day, but the basic goal is to be digesting some carbs and some protein when your body starts doing repair - pre-workout is fine since it takes a while to digest anything you eat, but if I've been low on protein all day I'll have some milk or some milk + protein powder after.

JaimeBrown5

Also - make sure you're BREATHING effectively. I notice a massive difference in how much easier my squats and overheads are when I'm conscious of breathing in and out. I find thinking about my breaths takes my mind off of how hard it is, and makes pulling/pushing etc much easier. Try a squat with your breathe shallow or held. Then try one breathing out when you push up. THEN add some weight to that bar and see if you can do it!

Rae6503

Yeah, if you can do the 5x5, go up. You might not be able to do the 5x5 at the next weight but do as many as you can. It's "only" 5lbs more. You can do it.

tameko2

Also - make sure you're BREATHING effectively. I notice a massive difference in how much easier my squats and overheads are when I'm conscious of breathing in and out. I find thinking about my breaths takes my mind off of how hard it is, and makes pulling/pushing etc much easier. Try a squat with your breathe shallow or held. Then try one breathing out when you push up. THEN add some weight to that bar and see if you can do it!

There's also a thing where you actually take a breath and hold it for the push - like for the overhead press - because it keeps your chest inflated with air which helps build a stronger torso for the lift. And then let it out at the top or near the top (somtimes I use the exhalation right near the top for the extra oomph)

irridia

Thanks,

I do believe I am eating and sleeping enough. I know drinking is a issue for me so I have been getting better with that over the last week+

I completely disregard the amount of water MFP reccommends! That is a minimum average. You should be drinking 1oz of water per 1/2 your current bodyweight + more for exercise + more for any meds you take that require it and I usually ad 8oz more for each cup of caffinated beavie I have.

I find I can do all 5x5 sets but just to make it through. Their is no way I could do all 5x5 sets with higher weights now. I feel like I fail at my 5th rep on my 5th set with just the bar

While I consider failing on the last rep a fail, grinding on the last rep only is a success and I move on to the next weight. You will be surprised as you build strength how much you can do. The progression that the men report in the PDF you should pretty much throw out of your head. Even on 'roids you probably wouldn't progress that quickly, but you will progress. I have diabetes so I do not work out hungry. If I feel hungry at all I will either eat my meal first or have a protein shake before hand. If calories are a problem that day I will have half a shake before and half after, or if I'm short on calories or protein, I'll have a full one before and a full one after and usually dinner an hour later.

If you don't have a water bottle, get one. It makes it much easier to track your water and it should be in easy reach during your lifting session. Utilize it during, it will help.

I'm pretty sure all of us have at least one weight we couldn't progress with during the first week or so. For me I stalled at OHP at 70lbs and on rows at the same weight. Then again at 80lbs. Also I consider it a fail if I'm certain my form was off.

irridia

I am back - to elucidate.

Basic rule of thumb is 90 seconds if its easy, 3 minutes if it was tough, 5 minutes if you fail, but adjust those as needed, its just a guideline.

Elucidate you did! Thank you for that! It has been something I've struggled with.

JaimeBrown5

Also - make sure you're BREATHING effectively. I notice a massive difference in how much easier my squats and overheads are when I'm conscious of breathing in and out. I find thinking about my breaths takes my mind off of how hard it is, and makes pulling/pushing etc much easier. Try a squat with your breathe shallow or held. Then try one breathing out when you push up. THEN add some weight to that bar and see if you can do it!

There's also a thing where you actually take a breath and hold it for the push - like for the overhead press - because it keeps your chest inflated with air which helps build a stronger torso for the lift. And then let it out at the top or near the top (somtimes I use the exhalation right near the top for the extra oomph)

Oh I TOTALLY hold my breath for overheads when I get to my (pathetic) working weight. Towards the end I don't even feel like my body has the option to think about breathing.

kopmom

Thank you everyone for the great feedback, I will try and increase tomorrow and see how it does along with using all the tips here