I Just Don't Understand Stregth Training!
rhymeswithfox
Posts: 63 Member
So from what I'm been reading the idea is to do the same exercises week to week with the goal to increase weight/reps? But... how? When I read this stuff it just isn't making sense! What I do right now is pick an exercise, dead lifts for example, and do 2 sets of 12 with 8lb dumbbells in each hand. I have a list and I just go down the list and do that but obviously it seems that there will be no way for me to increase the weight amount I can handle. Can someone try to explain what I should do in a simple way? My goals are to build up my tiny shoulders and tone my legs. Thank you!
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Replies
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I'd like to know too! :-)0
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You can tone with pilates and yoga, also.
http://s1095.photobucket.com/albums/i480/xo_uhmazing/Pop Pilates/0 -
Have you actually tried using heavier weights? You didn't mention doing it, you just seem to think that you can't for some reason. I really haven't ever heard of anyone that could only deadlift less than 40-50lbs their first time out so you're probably just wasting your time with the 8lb dumbbells. Pick up bigger weights and try it. Or are you saying that you've tried it and you can't do it?0
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8lb dumbbells is not going to do anything for you0
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Do a tried and true program
Starting Strength
Stronglifts 5x5
NROL4W
When you just pick up some weights and do whatever, that's a condition known as phuck-around-itis, and it will get you nowhere.0 -
If you want to build muscle, you need to do fewer reps with more weight, think 6-8 reps.0
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I guess I don't understand what's not to understand.
1) lift as much as you can
2) your body adapts
3) you can lift more, so you do.
4) go back to step 2
My guess is that it's still mental for you. You're probably not lifting heavy enough and really challenging. You probably think you are, but you probably haven't really pushed yourself so you probably don't know what you're actually capable of.0 -
Do a tried and true program
Starting Strength
Stronglifts 5x5
NROL4W
When you just pick up some weights and do whatever, that's a condition known as phuck-around-itis, and it will get you nowhere.
Exactly this. I definitely recommend Starting Strength or New Rules of Lifting for Women.0 -
I don't do the same exact exercises every time, but have a basic rotation.
One way to get stronger is to up your weight every set, and every week or few weeks you'll be moving on to heavier weights.
E.g. squats set 1: 40 lbs; set 2: 50 lbs; set 3: 60 lbs. It's fine to not do as many reps in the last set.
the next week your first set may be 50 lbs.0 -
To incrementally add weight you need barbells. They have 2 1/2 lb weights, 5 lb, 10 lb. 25 lb, and 45 lbs, added to a 45 lb olympic bar. You can use one 2 1/2 lb weight on each end to go up 5 lbs. For example, you might start with the 45 lb bar. The next time you would lift 50 lbs - the bar + one 2 1/2 lb weight on each end. The next time you would lift 55 lbs - the bar plus one 5 lb weight on each end, and so on.0
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I don't understand, if you are doing the exercise with 8lb weights try 10lb weights next time. You just go up. Do you do shoulder presses, lateral raises, bent lateral raises for shoulders? Are you at a gym or just at your house?0
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So from what I'm been reading the idea is to do the same exercises week to week with the goal to increase weight/reps? But... how? When I read this stuff it just isn't making sense! What I do right now is pick an exercise, dead lifts for example, and do 2 sets of 12 with 8lb dumbbells in each hand. I have a list and I just go down the list and do that but obviously it seems that there will be no way for me to increase the weight amount I can handle. Can someone try to explain what I should do in a simple way? My goals are to build up my tiny shoulders and tone my legs. Thank you!
Do you workout at a gym? If so, I would suggest paying for a few personal training sessions with a pro so that they can help you work up an effective routine, illustrate proper form, etc... You'd be amazed at what you can learn from an experienced professional.0 -
How much weight?
I feel a "burn" with my barbiebells, 8 pounds. But today I am not sore at all so i am probably too light. Start off with 10? 12? 15?0 -
bump0
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8lb dumbbells is not going to do anything for you
Before I got back into free weights I did bodypump/express pump etc classes with 8 pound dumbells and got pretty toned, I was in much better shape then than I am now (but was also doing a good amount of running).0 -
It depends on the programme you have. Some trainers give you lower weight sets but with high reps so maybe 3 sets of 5kg x 15-20 reps. Others recommend lower reps like i do at as heavy as i can possibly lift x 8 -10 reps. Either way once your body gets used to that weight/ rep combination you will begin to find it easier and THEN you need to switch up the weight. It should NEVER be easy. Which ever way you do it you should always be struggling to complete those last two reps. If youre not struggling you need to up the weight0
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I'm sure everyone has their own way but this is how it was explained to me: When you get to a weight where you feel failure (you can't go any further) after 8-12 reps, you're using the right weight. After a couple of weeks at the same weight, getting to 12 reps, add another set. A couple of weeks later, add a 3rd set. After that, you can up the weight a bit (2-2.5 pounds) and go back to doing 1 set of 8-12 to failure the build back up to 3 sets etc etc.0
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I usually push myself by adding the next weight up on my next set and lower the reps slightly.
Example:
1st set 20 lbs 15 reps
2nd set 25 lbs 12-15 reps
3rd set 30 lbs 10-12 reps
Whatever my body can handle. Once I can go beyond those reps, I start off heavier.0 -
I don't do the same exact exercises every time, but have a basic rotation.
One way to get stronger is to up your weight every set, and every week or few weeks you'll be moving on to heavier weights.
E.g. squats set 1: 40 lbs; set 2: 50 lbs; set 3: 60 lbs. It's fine to not do as many reps in the last set.
the next week your first set may be 50 lbs.
This is what I do, only reverse :happy:
set 1: 60lbs set 2: 50 lbs set 3: 40 lbs then the following week, set 1 would be 70 lbs0 -
Your body will adapt and you will become stronger0
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everyone has pretty much covered it.
you need to get on a good program, that will outline everything for you.
I did well with 5x5. everything is laid out. you know exactly what to do.0 -
Check out a book called Starting Strength by Mark Rippetoe. Also I agree that since your not on a proper program your gains are going to be pretty minimal and it might be worth thinking about a personal trainer.0
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8lb dumbbells is not going to do anything for you
Before I got back into free weights I did bodypump/express pump etc classes with 8 pound dumbells and got pretty toned, I was in much better shape then than I am now (but was also doing a good amount of running).
This is a topic about Strength Training; not about "geting toned"0 -
You can get pretty inexpensive adjustable weights -- I found a Gold's Gym set at WalMart that is two dumbells with plates going up to 40 lbs. So you can start lower, then add more plates. It'll only go so far, but it's cheaper than buying new dumbells every time you go up (assuming you're not doing this at the gym).0
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You can't increase what you can lift without first knowing how much you can lift, so grab a bar and put weight on it and figure out where you are at. If you've never done it before, go to a gym and have someone who knows what they're doing help you figure out how much you can lift now.
Then you can go here: http://www.strstd.com/ Put in what you can do and follow the program. It's four weeks long. After the four weeks, add 10 lbs to your one rep. max for deadlifts and squats and 5 lbs to your one rep max for the presses. Repeat every four weeks. You will get stronger.0 -
So from what I'm been reading the idea is to do the same exercises week to week with the goal to increase weight/reps? But... how? When I read this stuff it just isn't making sense! What I do right now is pick an exercise, dead lifts for example, and do 2 sets of 12 with 8lb dumbbells in each hand. I have a list and I just go down the list and do that but obviously it seems that there will be no way for me to increase the weight amount I can handle. Can someone try to explain what I should do in a simple way? My goals are to build up my tiny shoulders and tone my legs. Thank you!
It's simple. If you can easily do 2 sets of 12 with 8 pounds. Increase the weight to 10 pounds. If that is still too easy then keep going up in weight until it isn't easy anymore. You want to get to the point where the last rep is very difficult or you can't do it. After that your goal will be to complete your sets so you can go to the next weight amount. It's fun, not nearly as boring as indoor aerobics.0 -
Strength training is really simple but daunting for a lot of people. If you're that lost, I would suggest doing something like the Body for Life program- maybe not with that intensity, but at least it would map out a program for you. Even on my first day of dead lifting in my life, I think we started with more than just a 45lb bar, so 8lb weights for dead lifts are going to do nothing for you. What they will do is help you master the motion and the form before doing them with weights. If you're doing free weight training, form is more critical than anything. You can add crazy amounts of weight but if your form sucks, you will just get hurt!
General rule of thumb-
To build muscle: 3 sets of 18-20 reps
To build strength: 3 sets of 12-15 reps
To build mass: 3 sets of 5-8 reps
Whatever your goal, you should be getting fatigued half way through your second set, and your third should be a struggle to finish, but finish-able. Unless you're going for mass, then you want to max out on that 3rd set and not be able to finish.
My other suggestion is that most gyms will do a free personal training consultation. I don't necessarily recommend signing up with a trainer as the ones at most gyms are worthless. But conceptually, they should be able to show and explain to you what you need to be doing!
I'm happy to help if you have more questions. I had a great teacher and trainer, have been lifting for quite a while, and my husband has been a body builder his whole life, so I have great resources, if I don't know something myself.
https://www.facebook.com/MyBodyMyMachine
www.mybody-mymachine.com0 -
I agree with the other posters...if you're doing 12 reps at 8 pounds pretty easily..just up the weight. If you try 10 pounds and can still do 12 easy reps....try 12 pounds. Once you find the weight that you can do maybe 6 or 8 with an effort, use that until it becomes 12 easy reps. Then just keep going up. Take a look at New Rules or Stronglifts.
Good luck!0 -
8lb dumbbells is not going to do anything for you
Before I got back into free weights I did bodypump/express pump etc classes with 8 pound dumbells and got pretty toned, I was in much better shape then than I am now (but was also doing a good amount of running).
You mean you lost the fat covering what muscle you did have and therefore looked better? Something that could have been done with no weights (or even exercise). OP specifically mentioned deadlifting. My wife deadlifted 115lbs for 5 reps her first time in the gym. So no, I don't think deadlifting 16 will do much.0 -
Pick up a bigger weight.. Don't use 8lb dumbbell for deadlifts, I bet your purse is way heavier than that. Maybe start with the olympic bar, then keep on adding weight as you slowly progress, that's how you get stronger.
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