Question about strength training
shimmer_glo
Posts: 103 Member
I am just getting started with weight loss and improving my fitness. I have been doing the same strength training routine for about one month, at least 3x a week. I am challenged by the exercises, and can still only do 5lb weights with some of my upper body. I could probably spend another few weeks working on upping the weights with lower reps. In your opinion, is it better for me to strength train with the same routine for 2 months and then switch to a different one (working the same muscles), or vary similar exercises each time I work out?
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Replies
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You should be varying your exercises. YOu can go up in weight and lower your reps. they Should be a struggle to do around that 8 rep count. This way you are building strength to up your weights. YOu are NOT going to bulk up.
I would list out your exercises that you are doing so people can be more accurate to help you
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Agreed with above. You should change up every 6 weeks or so regardless of the weights you are lifting.
You will find as time goes by you can lift more, but you have to try it out and push yourself!0 -
I have tried to use the same strength training routines approx. 4-6 weeks....then I switch it up.0
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You should be varying your exercises. YOu can go up in weight and lower your reps. they Should be a struggle to do around that 8 rep count. This way you are building strength to up your weights. YOu are NOT going to bulk up.
I would list out your exercises that you are doing so people can be more accurate to help you
I attempted to do a shoulder press with an 8 lb weight last week and hurt my shoulder, so I'm going to need a little more time before I can do all my upper body exercises with 8lb or higher.0 -
I have tried to use the same strength training routines approx. 4-6 weeks....then I switch it up.
Has this produced good results for you? Have you ever tried varying exercises every workout and, if so, does the 4-6 week method work better for you?0 -
There are several ways you can approach this. The number one thing you need to do is keep your body guessing. Don't let your muscles become comfortable with a routine. This can be done by changing up your whole routing, changing the order in which you work out each week, or small things like doing the same exercise and changing up the way you do it. The last approach is my favorite. Example, this week I did Flat barbell bench press, incline dumbell bench press, standing cable crossovers, machine pullovers, and machine presses for chest. Next week I will do Flat DUMBELLS, Incline Barbell, dumbell flies, and push ups. Still pretty well the same workout, just doing different versions of each exercise.
Try doing that, you will be sore almost everyday that way.0 -
How many reps do you do now, and what exercises are you doing?0
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I do this workout 2x through most of the time.
15 Bicep curls - 8 lb per arm
15 Tricep kickbacks - 8 lb per arm
15 Tricep dumbbell extensions - 8 lb
20 Lateral raises (arms bent) - 5 lb per arm
20 Upright rows - 5 lb per arm
20 Shoulder presses - 5 lb per arm
20 Bent rows - 8 lb per arm
15 Flat dumbbell presses - 8 lbs per arm
15 Lying dumbbell flies - 8 lbs per arm
12 Pushups from knees
40 Standard crunches
20 L crunches
20 R crunches
20 Alternating oblique crunches
10 Reverse crunches
20 Squats (front squat?) - 16lb
20 Standing side lifts per leg - 8lb
20 Forward lunges - 16lb
20 Backward lunges - 16 lb
30 Standing rear kickbacks per leg - no weight
20 90 degree leg lifts with chair per leg - no weight
35 calf raises - 16 lb
Holding squat position for 32 seconds, no weight0 -
I do this workout 2x through most of the time.
15 Bicep curls - 8 lb per arm
15 Tricep kickbacks - 8 lb per arm
15 Tricep dumbbell extensions - 8 lb
20 Lateral raises (arms bent) - 5 lb per arm
20 Upright rows - 5 lb per arm
20 Shoulder presses - 5 lb per arm
20 Bent rows - 8 lb per arm
15 Flat dumbbell presses - 8 lbs per arm
15 Lying dumbbell flies - 8 lbs per arm
12 Pushups from knees
40 Standard crunches
20 L crunches
20 R crunches
20 Alternating oblique crunches
10 Reverse crunches
20 Squats (front squat?) - 16lb
20 Standing side lifts per leg - 8lb
20 Forward lunges - 16lb
20 Backward lunges - 16 lb
30 Standing rear kickbacks per leg - no weight
20 90 degree leg lifts with chair per leg - no weight
35 calf raises - 16 lb
Holding squat position for 32 seconds, no weight
Wow that is a lot of reps/set, you are not using nearly enough weight if you can do that many reps.
I would suggest upping the weight now and lowering your reps to 8-10, once you can get 12 reps for a certain exercise, increase the weight so you can only do 8-10. The last rep or 2 in each set should be difficult to complete with good form, if you do all 10 or 12 reps then stop the weight is not heavy enough, you shouldn't be done, until you could not do one more rep with good form.0 -
I like Jamie Eason's Livefit plan (on bodybuilding.com). It starts off easy in phase 1 and builds up. There are videos of each exercise.0
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I do this workout 2x through most of the time.
15 Bicep curls - 8 lb per arm
15 Tricep kickbacks - 8 lb per arm
15 Tricep dumbbell extensions - 8 lb
20 Lateral raises (arms bent) - 5 lb per arm
20 Upright rows - 5 lb per arm
20 Shoulder presses - 5 lb per arm
20 Bent rows - 8 lb per arm
15 Flat dumbbell presses - 8 lbs per arm
15 Lying dumbbell flies - 8 lbs per arm
12 Pushups from knees
40 Standard crunches
20 L crunches
20 R crunches
20 Alternating oblique crunches
10 Reverse crunches
20 Squats (front squat?) - 16lb
20 Standing side lifts per leg - 8lb
20 Forward lunges - 16lb
20 Backward lunges - 16 lb
30 Standing rear kickbacks per leg - no weight
20 90 degree leg lifts with chair per leg - no weight
35 calf raises - 16 lb
Holding squat position for 32 seconds, no weight
Wow that is a lot of reps/set, you are not using nearly enough weight if you can do that many reps.
I would suggest upping the weight now and lowering your reps to 8-10, once you can get 12 reps for a certain exercise, increase the weight so you can only do 8-10. The last rep or 2 in each set should be difficult to complete with good form, if you do all 10 or 12 reps then stop the weight is not heavy enough, you shouldn't be done, until you could not do one more rep with good form.
boom! she said she hurt her shoulder doing 8lbs under my similar comment. Also, maybe get someone to help with good form as well as he stated0 -
I'm fairly confident that I know what good form looks like, although I'm sure there's always room for improvement. I definitely can't use heavier weight on any of my current 5lb upper body exercises, but I may see if I can try heavier weights and lower reps on some of the other exercises.
Since this change will likely shorten my workout time, I'm wondering if doing 3 sets would help me build muscle or if I'd be better off using the extra time for additional cardio? (I do cardio every other day and sometimes on weight days too.) I would like to build as much muscle as possible, but I realize that process will take time and I don't want to waste time doing extra/unneeded reps or sets during a workout.0 -
If you can't manage 5-8 lbs how do you carry grocery bags or a big purse?0
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I'm fairly confident that I know what good form looks like, although I'm sure there's always room for improvement. I definitely can't use heavier weight on any of my current 5lb upper body exercises, but I may see if I can try heavier weights and lower reps on some of the other exercises.
Since this change will likely shorten my workout time, I'm wondering if doing 3 sets would help me build muscle or if I'd be better off using the extra time for additional cardio? (I do cardio every other day and sometimes on weight days too.) I would like to build as much muscle as possible, but I realize that process will take time and I don't want to waste time doing extra/unneeded reps or sets during a workout.
It's really important when selecting your weight programming to have a goal or at least a purpose for each exercise. You might want to try having like one core compound lift that you use a barbell with and build around it. For example,
1. Bench Press (work-up to a weight you can only bench for 5reps and no more then stop, that's your 5 rep-max for that exercise)
2. Chest Dumbell work: DB Bench, DB Incline Bench, DB Flies 8-12 reps 2 to 3 sets
3. Chin-ups 8-12 reps 3 to 4 sets
4. Rowing exercise: Barbell rows, reverse barbell rows, DB Rows, Face Pulls 8-10 reps 3 to 4 sets
5. Shoulder Shrugs: DB or Barbell 8-12 reps 3 sets
6. Bicep exercise: 8-10 reps 3 sets
7. Tricep exercise: 10 - 15 reps 3 sets
You could take exercises 3 and 4 and 5, 6, and or 7 and superset them too so you can move the workout along quicker.0 -
Bumping this to reply later.0
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If you can't manage 5-8 lbs how do you carry grocery bags or a big purse?
I don't have a problem with heavier weights on bicep curls, I have a problem with more than 5 lbs on shoulder presses. I don't typically lift my grocery bags over my head...0 -
You cannot do even one rep with good form with heavier weights?0
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You cannot do even one rep with good form with heavier weights?
This is what I'm thinking. If she can do 15 reps with 5lbs, I find it absolutely impossible to believe she's not strong enough to lift 8lbs, or honestly even 10lbs for 5 reps.
Something's not adding up.0 -
You cannot do even one rep with good form with heavier weights?
I didn't realize I could do one or a few reps with heavier weights and then use the lighter ones. I never even thought of that. I was trying to do the same number of reps every time -- 12, 15 or 20. I'm new to any kind of consistency with weight training, so this is really the first time I'm trying to use heavier weights than 3's and 5's for my upper body. I will give it a try. I'm sure I can do some heavier weights for a few reps. I did at least 5 or 6 before I hurt my shoulder with the shoulder presses.
Let me just make sure I've got this right: for building muscle, it is better to do a few reps with heavier weight, even if someone can only do one or two, than to do a lot more reps with a lighter weight?0 -
You cannot do even one rep with good form with heavier weights?
I didn't realize I could do one or a few reps with heavier weights and then use the lighter ones. I never even thought of that. I was trying to do the same number of reps every time -- 12, 15 or 20. I'm new to any kind of consistency with weight training, so this is really the first time I'm trying to use heavier weights than 3's and 5's for my upper body. I will give it a try. I'm sure I can do some heavier weights for a few reps. I did at least 5 or 6 before I hurt my shoulder with the shoulder presses.
Ahhh...that makes more sense.
The point though is, you don't EVER have to do 15 or 20 reps, it's counter productive!!
I do ALL my exercises with weight heavy enough I can barely complete 5 reps. I then do 5 sets. If I can't complete the 5 reps at the end of the 4th set...I'll drop 5lbs and complete my 5th set. Other people do 8 reps for 3 sets.
If I were you, I'd drop ALL your lifting down to either 5x5, or 3x8 (I'm biased to 5x5 lol). Use weights where you struggle to complete 1-2 reps beyond the number required. So for a 5 rep set, you'd pick a weight you could only do perhaps 6 good form reps with on your first set...and do that. For example, I use (post surgery) 75lbs per arm on my dumbbell presses. On my first set I could perhaps do 7 reps (I still do 5). Because of this I know it's a good weight. If I could do 8 or more, I'd need to add weight. If I couldn't even complete 6, I'd need to lighten the weight.
I hope that makes sense.0 -
Let me just make sure I've got this right: for building muscle, it is better to do a few reps with heavier weight, even if someone can only do one or two, than to do a lot more reps with a lighter weight?
1-2 isn't enough, I would say no less than 5...no more than 8. Others say less than 12.0 -
Can someone explain to me why you think you need to switch the exercises every workout or every month?0
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Let me just make sure I've got this right: for building muscle, it is better to do a few reps with heavier weight, even if someone can only do one or two, than to do a lot more reps with a lighter weight?
1-2 isn't enough, I would say no less than 5...no more than 8. Others say less than 12.
OK ... My goal is to use the highest weight I can without injuring myself. I don't know a lot about weight training, but obviously there is a difference between the burn of pushing your muscles and the pain of injuring yourself. It's good to know I can try fewer reps, and with that in mind, I'll just stick with the same exercises I've been doing, and see how it goes for the next few weeks. Thanks for the advice.0 -
Ahhh...that makes more sense.
The point though is, you don't EVER have to do 15 or 20 reps, it's counter productive!!
I do ALL my exercises with weight heavy enough I can barely complete 5 reps. I then do 5 sets. If I can't complete the 5 reps at the end of the 4th set...I'll drop 5lbs and complete my 5th set. Other people do 8 reps for 3 sets.
If I were you, I'd drop ALL your lifting down to either 5x5, or 3x8 (I'm biased to 5x5 lol). Use weights where you struggle to complete 1-2 reps beyond the number required. So for a 5 rep set, you'd pick a weight you could only do perhaps 6 good form reps with on your first set...and do that. For example, I use (post surgery) 75lbs per arm on my dumbbell presses. On my first set I could perhaps do 7 reps (I still do 5). Because of this I know it's a good weight. If I could do 8 or more, I'd need to add weight. If I couldn't even complete 6, I'd need to lighten the weight.
I hope that makes sense.
That information is very helpful. Thank you.0 -
Agree with dropping the reps, lifting heavier weights, adding sets. You have to push yourself each and every time- it should be a struggle at the end of each set.0
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Can someone explain to me why you think you need to switch the exercises every workout or every month?
I've read that it's good for burning calories and building muscle to vary the strength training exercises you do -- for example, you may work your biceps with two or three different exercises on different days or in different workouts, and though the exercises are similar, they work the biceps from slightly different angles or in slightly different ways, building a better muscle and challenging your body. At least, that's how I understand it. If you want a better explanation, you'd probably better ask someone else! 0 -
Let me just make sure I've got this right: for building muscle, it is better to do a few reps with heavier weight, even if someone can only do one or two, than to do a lot more reps with a lighter weight?
1-2 isn't enough, I would say no less than 5...no more than 8. Others say less than 12.
OK ... My goal is to use the highest weight I can without injuring myself. I don't know a lot about weight training, but obviously there is a difference between the burn of pushing your muscles and the pain of injuring yourself. It's good to know I can try fewer reps, and with that in mind, I'll just stick with the same exercises I've been doing, and see how it goes for the next few weeks. Thanks for the advice.
You're welcome!
If you want more advice, I'd skip the very complicated workout you've got going, and just do some basic compound lifts. My workouts consist of maybe 5 lifts, 3 days a week. This lost me 40lbs in 3 months, and has helped me put on muscle since.
Since my injury, I use the leg press machine (used to be weighted squats), dumbbell presses, horizontal row, dips, and ab work for my workout a, and leg press (instead of weighted lunges), dumbbell shoulder press, weighted extensions, lat pulldowns (instead of pullups), and ab work for my workout b. I alternate these 3x a week. I fully believe form follows function...so if I'm strong (compound lifts build strength), I'll look great as a by product.
Additionally, there are further compound lifts you can get into...but often the simple workout above is less intimidating than the bigtime barbell stuff for beginners or people without spotters (like me).0 -
Can someone explain to me why you think you need to switch the exercises every workout or every month?
I've read that it's good for burning calories and building muscle to vary the strength training exercises you do -- for example, you may work your biceps with two or three different exercises on different days or in different workouts, and though the exercises are similar, they work the biceps from slightly different angles or in slightly different ways, building a better muscle and challenging your body. At least, that's how I understand it. If you want a better explanation, you'd probably better ask someone else!
No matter how good your program is, it won't work forever. To keep progressing and achieving results, you have to change your program periodically. Imagine you're doing 3x8 of, say, chest press. You keep working and adding weight over a few weeks or up to a couple months, but there will come a point where you can't add any more weight. What do you do? Do you continue to lift 3x8 of that last weight forever? It would be boring and unproductive. You need to switch your strategy.0 -
Can someone explain to me why you think you need to switch the exercises every workout or every month?
I've read that it's good for burning calories and building muscle to vary the strength training exercises you do -- for example, you may work your biceps with two or three different exercises on different days or in different workouts, and though the exercises are similar, they work the biceps from slightly different angles or in slightly different ways, building a better muscle and challenging your body. At least, that's how I understand it. If you want a better explanation, you'd probably better ask someone else!
No matter how good your program is, it won't work forever. To keep progressing and achieving results, you have to change your program periodically. Imagine you're doing 3x8 of, say, chest press. You keep working and adding weight over a few weeks or up to a couple months, but there will come a point where you can't add any more weight. What do you do? Do you continue to lift 3x8 of that last weight forever? It would be boring and unproductive. You need to switch your strategy.
I've read many people who use linear progression just do a 10% deload and then make smaller jumps in weight. I know you do need to eventually switch up programs, but 4-6 weeks seems pretty premature.0 -
I suggest reading The New Rules of Lifting for Women. I've been on the program for over 3 months - I went from 85 pound dead-lifts to 105.
It should work for you as well as long as you stick to the program (that has great directions along with it.)0
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