How to start heavy lifting?

lins_q

I really love some advice on how to start heavy lifting. I do strength training but it certainly isn't heavy. What does Heavy lifting start at....ie what weight?

I love doing weights but I keep hearing that the way to go is by lifting heavy. I'd really appreciate if someone could explain the concept to me and point me in the right direction as in how to start?

I go to the gym 5-6 times a week and at the moment do about 45-50 cardio and then 20-30 mins weights. Upper & Lower on alternative days. Currently the max I'd use on upper is 2x7.5lb weights, 20 reps and 2 sets of various. On lower I'd use the machines on max 40lb 20 reps and 2 sets of various.

I get a real buzz out of using the weights which makes me think I'd enjoy taking it further. Athough the heavy lifting section seems very daunting when I's not sure what to do.
All advice welcome.

Just to note I'm 5'4" and 137lb. Aiming to get to 126lb min.

wellbert

I'll suggest what is suggested in every one of these threads
NROLFW
Starting Strength
maybe Stronlifts

AggieCass09

NROLFW or CrossFit

Polly758

The very basic idea is to lift until you can't lift any more.

So if you're going to lift 3 sets of 10 (for example), and start your first set of (let's say) shoulder press with 10 lb weights, and you only make it to 8, but you still have 2 more sets to go, you're lifting too much.

But, if you go to your shoulder press with 10 lbs and you go through all your sets like a song, you should have increased after your first set to 15, and if that was too easy, increase to 20. Keep increasing until you can just barely finish your very last set, or until you can just barely finish most of them.

It will take some trial and error to pin down a good starting weight, but if you keep good records and notes, and remember to increase when it gets easy, that's all you need to know right there.

Have fun!

jenluvsushi

Lifting heavy is totally subjective....it depends on individual strength. Start off lifting a weight from 8-12 reps. If you can lift it more than 12 times in a set (with good form) it isn't heavy enough. If you can barely make it to 8, it is probably too heavy. Once you get into your groove, you can start adding weight weekly. There are also several 5x5 programs that are for building strength. You do five sets of 5 and it should be difficut to make it to the end of the 5th set (failure)....every week you add 5 pounds. There are lots of 5x5 programs you can google to get ideas (like starting strength). Just keep one thing in mind.....what is heavy to someone else might not be to you. We are all different. You might also be really strong in one exercise and not in another. I for one have a sucky bench but can deadlift a truck! Best of luck!

Karalopolous

Ok, first thing I would do is stop doing the cardio first. Then yup, go get yourself New rules of Lifting for Women.
Basically, you want to lift in reps of 8-10 and it should actually be difficult for you (don't hurt yourself) but you shouldn't be able to throw the weight around and do 20 reps for each set, bc that means you aren't lifting enough weight. Heavy lifting is a relative term. Heavy is going to be different for you then for someone who's been going at it for a year. Do weights that you would consider 'heavy'. Whether that's curling 5 lbs, 10 lbs, etc for now.

shamr0ck

What counts as "heavy" for you would not be the same as "heavy" for someone else. I've been lifting heavy for about a year now, and when i started - i wouldn't consider those weights as heavy now. It also depends on what body part you are working. I can bench a lot more than i can use for frontal/lateral shoulder lifts.

As Kara said, 8-10 lifts and failing out at that point is a good reference.

foster59803

Like another person mentioned. New Rules Of Lifting For Women is a great reference for beginners. It goes through basic movements, proper form and has a nice easy to use and follow guide for someone wanting to start a lifting program. Good luck!

imamess87

If you want to start training heavy, you all be basically be doing 3 sets of 8-10 reps on most exercises. This basically means that by the time you hit somewhere between 8 and 10 reps, you physically cannot do another. This is the ideal type of training for muscle hypertrophy. Also, I recommend doing weight training first followed by cardio. The reason for this is that this type of training requires a lot more energy. By doing cardio first, some of your energy will be depleted and you will not be able to lift as heavy for as long. I have been lifting like this for years and feel there is no better way to train. Many women are afraid to lift heavy for fear of looking too muscular but I can assure you this isn't true! Just to validate my above advice, I have my B.S. in Exercise Science and am a certified personal trainer with the American College of Sports Medicine as well as TRX suspension certified.

DaveRCF

I'm having a great time working through the linear progressions that Stronglifts 5X5 put you through.

stronglifts.com

Program is free, download on the website.

Also, Starting Strength by Mark Rippetoe is an excellent way to understand why heavy lifting works and how to do the lifts correctly

startingstrength.com

Once you start, as long as you concentrate on good form so you don't hurt yourself, it can be quite habit-forming. By far the most enjoyment I've had weight training.

mamamudbug

http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

You're welcome to join us.

Cr357

Lifting "heavy" is relative to what's heavy to you. No one can tell you what that amount is.... shoot for a weight that allows you to complete 8-12 reps where the last 2 reps are hard to complete and your lactic acid builds up to a burn.

fakeplastictree

I did things a little different and just jumped right in. Here's what I started with.
http://www.wannabebig.com/training/bodybuilding/baby-got-back/

aproc

Lift the heaviest weight you can. If you make it to 12 reps and could go further then bump it up. When I move up in weight, I'll typically do my normal sets after trying with the next heaviest weight. Usually it's just a couple reps but after two or three workouts I can get out 8-12.

LivingstonIpresume

I also recommend stronglifts 5X5. I've been doing it for awhile now and have made gains with the compound powerlifting type exercises. Best part is when I went to see if I had made gains on the isolated lifting I was doing before it was awesome, in just a few weeks time I went from barely being able to do a decent set of 630 on the incline leg press to pushing out three full sets of 765. I never thought going to the gym less, eating more and doing fewer workouts could actually help me gain strength and lose weight!

lins_q

Thanks a million for all the advice. I'm looking up the strong lifts website, looks to be the thing to start!

sleepytexan

Use an Olympic bar (45#). Don't use a Smith machine, either fixed or 3D.

NROF4W is useful for getting started. I prefer stronglifts.com now, though. 5 sets of 5 reps, increasing 5# each workout, except deadlifts 1 x 5 and increase by 10# each workout.


Start:

SQUATS and BENCHPRESS: empty bar 45#

DEADLIFTS and PENDLAY ROWS: bar plus 10# plate each side (65#). Stack 3 25# plates under each side to lift the barbell to proper height -- once you can handle 95# you can ditch the stacked plates.

OVERHEAD PRESS: If you can't pull the 45# bar off the power rack and lift it, check your gym for the lighter bars; 25# or 35#. If you can't do those, you will have to start with dumbbells.

That's all you need.

Have fun!

blessings.