Experienced lifters - a question for you

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Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    whenever six reps of anything starts feeling too light..I bump the weight up by five pounds...that is just me....

    It sounds like you are on track. You have more than doubled some of your lifts.

    I always say that training is progressive in that the weights or the reps should be increasing and not stalling..

    Of course once you hit an advanced stage then gains will either go away or become extremely minimal.
  • jzammetti
    jzammetti Posts: 1,956 Member
    i got this form lean gains...

    Respective goals for women:

    For women in the 115-155-lb range, the corresponding advanced strength goals are 0.9 x body weight bench, 1.1 x body weight chin-up, 1.5 x body weight squat and 1.8 x body weight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular area), but the lower body is comparativly strong to the upper body.

    A 135-lb woman that has been training consistently for 5-10 years should then be expected to:

    Bench press 120-125 lbs.
    Do 4-5 chin-ups with body weight or do one with an extra 10-15 lbs hanging from her waist.
    Squat 200-205 lbs.
    Deadlift 225-230 lbs.

    Oh good! I love numbers! Thanks for this info!!
  • bumblebums
    bumblebums Posts: 2,181 Member
    i got this form lean gains...

    Respective goals for women:

    For women in the 115-155-lb range, the corresponding advanced strength goals are 0.9 x body weight bench, 1.1 x body weight chin-up, 1.5 x body weight squat and 1.8 x body weight deadlift. Relative to men, women have much less muscle mass around the chest area and shoulder girdle (men have much higher androgen-receptor density in this particular area), but the lower body is comparativly strong to the upper body.

    A 135-lb woman that has been training consistently for 5-10 years should then be expected to:

    Bench press 120-125 lbs.
    Do 4-5 chin-ups with body weight or do one with an extra 10-15 lbs hanging from her waist.
    Squat 200-205 lbs.
    Deadlift 225-230 lbs.

    Nice, thanks! And wow. I am much closer on the bench press goal and chin-ups (just a few clicks away) than I am on squats and deadlifts (halfway there). So much individual variation!
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    I weigh 137lbs....I can squat over 500lbs......

    http://www.powerliftingwatch.com/files/PLWR-W-02-13-13.pdf

    I'd like to know too...
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    How heavy the weight is is relative to your muscle mass and not your height and weight....let me give you an example....I am 5'5" and when leaned to 7% bodyfat, I weigh 137lbs, which is about 25lbs more than someone else wearing the same size clothes as I do....I can bench 215lb and squat over 500lbs......but you do not just start out lifting that kind of weight. Eating a balanced diet with high protein and natural (not processed) food helps build muscle mass and improve your lifting performance. You are just starting out, so you will not be able to lift "heavy" weight. Riht now, your heavy weight is the weight that you can only do 1-3 reps with....and I mean perform the exercise correctly.....that is key because ALOT of people say they can lift alot and do, but they are doing the exercise incorrectly and not using their muscles correctly. So, my advice to you is to start out with a good trainer to get your technique down and slowly add weight...you will build muscle...just always make sure you do the exercise correctly and do not worry about the weight. I always let my trainer put the weight on and never even knew how much I was lifting! LOL! Building muscle is fun and it is not always easy for everyone, bu hang in there and keep challenging yourself!

    7% body fat?
  • jlapey
    jlapey Posts: 1,850 Member
    I would be interested what someone (heavy lifter) says. I have recently decided that I want to start researching and incorporating heavy lifting and not sure how to go about it...
    Jzammetti- You have improved so I would say that is a personal victory in and of itself :flowerforyou:

    I would suggest picking up the book starting strength, or New Rules of Lifting for Women.

    You do not need a special book for women to lift heavy.....women can lift just like men can....it may take longer for some, but not all. I know I have put many men to shame in the gym!

    Agree Totally!


    Again, the full title of the book is
    New Rules of Lifting for Women
    Lift Like a Man

    You're still missing a part. It's
    "New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess" :wink:

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