A couple of weight lifting questions...

JonathonMars

I met with a trainer who showed me some exercises to do and helped to figure out the weights. He recommended 3 sets of 10 repetitions. On some of the exercises, I don't think I can do that (maybe I could if I did the exercises in a certain order, if that makes any sense). Should I just push through it? I feel like I would have to rest a LOT in order to, so today I just did as many repetitions as I could and moved on.

Also, what do I DO between the sets? Is it considered rude to sit there on the equipment during your rest time?

wellbert

Keep trying. Don't work to utter failure, but the last reps should be pretty hard.

Usually I like to stand up and shake it all out between sets. It's not rude to hover by the equipment, especially if you are moving a lot of weight and it would be a pain to take the plates off the barbell.

The exception is: If i'ts a circuit, generally you do 1 set, move to the next. People get upset if you stay at the station in those cases.

But if someone wants to 'work in' between sets, it's polite to let them.

JonathonMars

Thanks! I just don't want to be the guy who makes plates clang or grunts all crazy cause I am trying so hard. Also, don't wanna hurt myself, pass out, die, etc.

I really probably could try a little harder, but when I try to lift something and my arm gives out, I'm done!

wellbert

Thanks! I just don't want to be the guy who makes plates clang or grunts all crazy cause I am trying so hard. Also, don't wanna hurt myself, pass out, die, etc.

I really probably could try a little harder, but when I try to lift something and my arm gives out, I'm done!

Once you feel more comfortable, you should consider moving to the free weight side of the gym.

Lots of good resources, like Starting Strength by mark rippetoe.

5stringjeff

You should rest somewhere between 45-60 seconds between sets, so don't feel bad about resting - your body needs it.

Also, it's smart to adjust the order of your lifts to vary the muscles being used. For example, you could do curls (for biceps), then deadlifts (back/legs), then bench press (chest/triceps), then rows (biceps/back), etc.

If you're doing 3x10, then by the end of the 3rd set, the last 2-3 reps should be difficult. If you're running out of steam on the first or second set, go a little lighter. If you can breeze through all three sets, without much strain, go heavier. After a couple of weeks, you'll have a good feel for how much you should be lifting.

JonathonMars

That is what I'm planning to do. In 6-8 weeks, we are supposed to reevaluate things and hopefully I will be given more free weight stuff to do. I did not realize how weak I was until I started this--it's kind of unbelievable. I think the machines are gonna help me get my strength up to a level where I won't hurt myself doing free weight stuff (I know that machines can actually be MORE harmful, but I can't emphasize how little strength I have).

ebeb17

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JonathonMars

You should rest somewhere between 45-60 seconds between sets, so don't feel bad about resting - your body needs it.

Also, it's smart to adjust the order of your lifts to vary the muscles being used. For example, you could do curls (for biceps), then deadlifts (back/legs), then bench press (chest/triceps), then rows (biceps/back), etc.

If you're doing 3x10, then by the end of the 3rd set, the last 2-3 reps should be difficult. If you're running out of steam on the first or second set, go a little lighter. If you can breeze through all three sets, without much strain, go heavier. After a couple of weeks, you'll have a good feel for how much you should be lifting.

Thanks. The trainer said very similar stuff, but not much about adjusting weight. I think after certain exercises it's harder for me to do lying triceps extensions, so I may vary the order, so I am able to give 100% to different muscle groups.

Also, the shoulder press seems really hard for some reason, and I hate the preacher curl machine. It's the most awkward thing ever....

jasonp_ritzert

I usually take that break between sets to lightly stretch the muscles I'm working, shake it out, or get a sip of water.

Don't worry if you don't think you are 'strong enough'. Strength is a relative term. You can only measure your strength against yourself if that makes sense. My goal every time I lift is to get to one new 'record'. I don't max out on my lifts ever, personally because I could care less how much I can bench/squat/etc. one time, but what I strive for is to add weight, reps, etc. to my workout. For example, last week I did four sets on leg press. I did 450 lbs, 9 times, 9 times, 10 times, and 10 times for my sets. Yesterday I did 450 lbs 10 times for all four sets and to me that is two 'records' because I bested myself at something I did the previous week. It can be doing 5 more crunches, one more dip, adding 5 lbs.

JonathonMars

I usually take that break between sets to lightly stretch the muscles I'm working, shake it out, or get a sip of water.

Don't worry if you don't think you are 'strong enough'. Strength is a relative term. You can only measure your strength against yourself if that makes sense. My goal every time I lift is to get to one new 'record'. I don't max out on my lifts ever, personally because I could care less how much I can bench/squat/etc. one time, but what I strive for is to add weight, reps, etc. to my workout. For example, last week I did four sets on leg press. I did 450 lbs, 9 times, 9 times, 10 times, and 10 times for my sets. Yesterday I did 450 lbs 10 times for all four sets and to me that is two 'records' because I bested myself at something I did the previous week. It can be doing 5 more crunches, one more dip, adding 5 lbs.

Yeah, I thought about just keeping the same weights but working up to the amount of sets and reps I am supposed to be doing...