Women who lift heavy

OddChoices

How heavy do you go for Biceps, triceps, shoulders and back?

KaydaRN

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

BellaFe

Every one will be different.

dumbbells for arms I use 35lbs
for single arm dumbbell rows I use 40lbs
for bent-over rows I use 82lbs
for upright rows 67lbs
OHP 62LBS
bench press 82lbs
triceps extensions 15LBS (I have super weak tris, working on it)
it varies from person to person

OddChoices

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

OddChoices

Every one will be different.

dumbbells for arms I use 35lbs
for single arm dumbbell rows I use 40lbs
for bent-over rows I use 82lbs
for upright rows 67lbs
OHP 62LBS
bench press 82lbs
triceps extensions 15LBS (I have super weak tris, working on it)
it varies from person to person

Wow. Would love to get to where I can curl 35. Currently I am at 20. Up from 10 a year ago.

FullOfWin

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

KaydaRN

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

My heaviest sets currently:
Dumbbell Curls: 35lbs
Preacher curls: (I don't use the ez bar) I load 55lbs
Tricep cable extension with flat bar and reverse grip: 55lbs
Tricep extension with dumbbell: 45
Skullcrushers: 60lbs barbell
Bench press: 135lbs
Bent over barbell rows: 110lbs
4 unassisted close grip pull ups

Pedal_Pusher

Heavy is such a subjective term.

Angie__1MR

Replies with specific numbers are pointless. "Going heavy" is heavy for YOU!!!

cbrrabbit25

lift enough that u can barely finish 3 sets of 10.

laserturkey

Relatively new to lifting. I'm using 10 pounds (in each hand) for shoulder press, 15 for squats, and 50 for Romanian deadlifts.

Tw1zzler

Heavy is heavy for you... I consider low reps, higher weight heavy. For example, squatting an 80# barbell 5 sets of 5 vs. squatting with 2 10# dumbbells 3 sets of 12.

BusyRaeNOTBusty

I do sets of 8 for biceps, triceps and shoulders. As heavy as I can such that the 7th and 8th rep is really hard (if not impossible).

Bicep dumbbell curls: 25lbs.
Triceps dumbbell extensions: 18lbs
Overhead shoulder barbell press: 65lbs

Back I generally do sets of 6. Pendlay barbell rows: 90lbs.

IamBlackMamba

Heavy is such a subjective term.

This picture of you showcases your heavy thinking.

KaydaRN

Oh but my competitive nature says it’s fun to throw out numbers. It gives me something to aim for and all that good stuff.

Yeller_Sensation

Replies with specific numbers are pointless. "Going heavy" is heavy for YOU!!!

THIS.

wareagle8706

Heavy lifting would mean doing enough weight to where you can only get a MAX of 10 reps, but you want to try to aim for enough weight to only do anywhere between 5-8 reps of around 4 sets.

ItsCasey

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

Careful now. You're going to spark another round of "everyone is different/do what works for you!" righteous indignation.

LittleTrollCupcake

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

There's no need for that. People can choose to add assistance work after their main lifts. Most do.

JezzD1

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

Carlyannabelle

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

And this^^^^^^

bumblebums

I lift enough to feel challenged at 5-8 reps, usually. That's my definition of "heavy". The numbers change slightly every week.

nixirain

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

^^ This. I don't like to waste time at the gym!

ZoeLifts

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

Deadlifts and squats will target more specifically lower body, but there will still be a ton of benefit to upper because those are involved too. But for specifics, all of the rest will do you for upperbody (BP, OHP, Rows, pullups)

BusyRaeNOTBusty

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

He does have a good point. What you listed seems like a lot of "isolation" moves. You don't need that many, unless maybe you are doing a hypertrophy program and/or a seasoned bodybuilder.

You might get more benefit doing a program like this:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

HIITMe

I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

YEP i JUST FOLLOW THE STRONGLIFTS 5X5 PROGRAM... ( ooops forgot to turn off CAPS)

less time in the gym, still get full body workout...

ZoeLifts

Agree with others about heavy being relative to you. If you can bust out 12 reps, go heavier. I usually max at 5. If I can do more, I need to go heavier.

crazy4lulu

it doesnt matter what they can lift... it matters what YOU can lift. if you are trying to build muscle then you should be lifting enough weight so the muscle gets fatigued by the 6 the rep but you and eek out 1 possibly 2 more. if you are trying to maintain then you should be lifting to where you exhaust yourself at 10 to 15 reps. if you are working towards just staying lean but want much sharper definition.. then do 15 reps of a weight you can handle. you are not in a race against anyone else... so just focus on you!!!!!

Jxnsmma

keep a log. write down what weight you used and how many reps and sets you did and then whether you felt the weight was enough or if you should increase the next time you work that part. otherwise you will be forever guessing. it is very rewarding to see a trend going upward Try to lift heavy enough that you are maxed at 10-12 reps and try to do 3-4 sets.

You could start with something like this? for example...

http://www.bodybuilding.com/fun/body-transformation-super-mom.html

BusyRaeNOTBusty

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

Lower:
Day 1: Squats, Day 2: Deadlifts
Day 1: Step-ups, Day2: Lunges
Leg extensions
Leg curls
Calves

Upper:
Bench
Pendlay (could switch off with pull-ups)
Overhead Shoulder press
Biceps
Triceps

kdiamond

What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

Dumbbell curls
Preacher curls with EZ bar
Concentration curls
Tricep extension with cable
Tricep extension with dumbbell
Skullcrushers

Now just replace the 6 above with the 6 below

Deadlifts
Squats
Bench Press
Overhead Press
Barbell Rows
Pullups

Agreed. All of those bicep curls and what not are unnecessary to get rocking arms and shoulders. Save the time and do compound exercises that work everything.