Lifting heavy questions for you
crazy4fids
Posts: 173
Over the past two months I have incorporated lifting weights down at the gym into my exercise routine. I cut back on cardio (only running 3 days a week) and am lifting 4 days a week.
I have not read any books, don't work with a personal trainer and need a little advice from the more experienced people.
Background info....I am 47 years old and have never been athletic oriented. I grew up sitting out on gym class because I have asthma. My asthma is under control and have not had a problem with it in years.
I have a tendency to get tendonitis. I have bad shoulders (torn labrum in left shoulder and repaired torn labrum in right shoulder).
I have overcome shin splints in my legs (training the c25k app), and a sprain in my foot (evidently I have an extra bone in my foot that has been causing some problems).
I am using the machines at the gym, so I can focus on maintaining proper form and then will be moving onto free weights.
To give a specific example: Shoulder press.....warm up 1 rep of 10 at 10 pounds, then 5-8 reps of 8 at 20 pounds.
Like I said, I am really focusing on for and not injuring my body.
MY QUESTIONS: As this routine gets easier for me, should I increase reps, or increase weights? I know everyone is different, but how long should it take for this to become easier if I am lifting four days a week?
I would appreciate any other advice you can give me....thanks.
I have not read any books, don't work with a personal trainer and need a little advice from the more experienced people.
Background info....I am 47 years old and have never been athletic oriented. I grew up sitting out on gym class because I have asthma. My asthma is under control and have not had a problem with it in years.
I have a tendency to get tendonitis. I have bad shoulders (torn labrum in left shoulder and repaired torn labrum in right shoulder).
I have overcome shin splints in my legs (training the c25k app), and a sprain in my foot (evidently I have an extra bone in my foot that has been causing some problems).
I am using the machines at the gym, so I can focus on maintaining proper form and then will be moving onto free weights.
To give a specific example: Shoulder press.....warm up 1 rep of 10 at 10 pounds, then 5-8 reps of 8 at 20 pounds.
Like I said, I am really focusing on for and not injuring my body.
MY QUESTIONS: As this routine gets easier for me, should I increase reps, or increase weights? I know everyone is different, but how long should it take for this to become easier if I am lifting four days a week?
I would appreciate any other advice you can give me....thanks.
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Replies
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As a general rule, you should increase weights as soon as the weight you are using gets too easy to complete 5 or 6 reps. I do three sets of 6 reps, progressively increasing weights as I can. It takes shaking up your muscles to build them and more reps is more like cardio in how it behaves in your body (endurance, rather than strength).0
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First and foremost , make sure your body is properly healed.
As soon as you can, get off of the machines and pick up free weights.
Increase the weights.
I love heavy weights. My stats are pretty bad *kitten* :bigsmile:0 -
If you want to build strength, lower reps and heavier weights.
If you want to build muscle, you can use the same weight or a slightly heavier one and increase your repetitions.
If you want both then increase weight and reps slowly.
Hope this helps
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You don't increase reps, you increase weight. Any weight training program worth it's salt is going to be progressive in nature. My current program has me increase my weight (or at least try) by 5 Lbs total on each lift every session. 4-6 rep range for strength gains and 8-12 reps for hypertrophy (toning).
Personally, I'd look into New Rules of Lifting for Women and follow the program. There are also numerous routines on-line at places like bodybuilding.com and the like. A good program like NRofLfW will give you the routine though, including when and where you should up your weights.
If you're doing 4x weekly, you should be doing a body split...otherwise, a 3x weekly full body is the way to go and my preferred. Also, get off those machines...they will not teach you form as there is no natural motion. Have someone go with you who knows what they're doing or just ask the folks over there in the free weights...everyone is happy to help; I often request someone take a look at my form from time to time even though I've been doing this for awhile...just want to make sure I"m not getting sloppy. If you can, a few sessions with a trainer would be beneficial...otherwise, look at lots of videos and diagrams of the various exercises.0 -
first, i'd like to say great job. starting to strength train is hard for anyone at any age.
you would do yourself a great benefit by investing in some books such as new rules of lifting for women and starting strength.
machines will not let you perfect proper form. one of the drawbacks of machines is that they then to stabalize you as you lift, there for taking out a lot of muscles from the equation.
you ask if you should increas reps, or increase weight. the answer is yes. do both. Reps in the 1-5 range build dense muscle and strength, while reps in the 12+ range build muscular endurance and size. Reps in the 6-12 range build a somewhat equal amounts of muscular strength and muscular endurance.0 -
You might want to read Starting Strength, 3d edition. It can be had for a good price or free for someone willing to do a tiny bit of investigation.
It will clearing up a lot of things I'd bet. I would abandon using machines for "form" as it isn't relatable, not even in the most marginal of ways.0 -
First off, personally i think your warming up is way too short, especially when you torn both labrums in your shoulder, you should at least do a proper warming up (in the whole body of course, not just your shoulders)
I'd say look for some shoulder warming ups at youtube (bryce lewis and flexforall2 got great warming ups on their channels)
Then the reps and sets scheme: if you want to build some muscle i would keep the reps and sets pretty much the same and increase the weight, maybe keep the sets between 3-4 sets of 8-10 reps. i keep as a rule when i get 10 reps pretty easy on the first set i increase the weight, and so on. if i don't get 8 reps on a set i decrease the weight, and so on if needed.
If you want to build more endurance in your muscles i would increase the reps to a maximum of 20-25 reps per set, eventually you have to go up in weight anyway.
Also listen to your body, if increased weight causes you pain, stop using them for a while and focus on lighter weights.
I hope this helps!0 -
If you want to build strength, lower reps and heavier weights.
If you want to build muscle, you can use the same weight or a slightly heavier one and increase your repetitions.
If you want both then increase weight and reps slowly.
Hope this helps
:huh:
Umm...no. This is counterintuitive.
As you lift weights, you get stronger which in turn builds muscle. As you get more muscle, you get stronger. The two are NOT independent of each other.
I recommend READING some books on the subject, such as New Rules of Lifting for Women, Stronglifts 5x5, Starting Strength, etc. The more knowledge you have from RELIABLE sources (i.e., NOT Dr Oz) the better you will be able to work.
The BEST source of information is the LIBRARY.
ETA get OFF the machines! They are designed for tall, muscular men, and significantly limit range of motion, especially for women. You could actually do yourself more harm than good!0 -
You should probably only lift 3 days a week, with at least a full day's rest in between (But low intensity cardio like walking, running, cycling, swimming, is good for muscle recovery. No need to cut that out.).
For strength and power, increase your weights.
For endurance and stamina, increase your reps.
If you want to build muscle mass you need to build strength so keep your reps low and increase your weights as you are able.
You'll be able to increase your strength rather quickly at the start, then your progress will level off.
Also stay far away from machines unless your aim is specifically bodybuilding. Do the free weights. There's no substitute for having to balance and support the weight with your entire body as it moves.0 -
get off machines now. do free weights. you are not makin yourself any safer doing machines first..0
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Yeah. Free weights are very safe. If something's wrong, if it hurts or it's too heavy or your form is so bad you can't lift it, you just drop it. Not a big deal.
Hooray for bumper plates and rubber mats!0 -
Somebody recommended reading Starting Strength and I would agree that's a good start for you. I would be careful with the torn labrum.0
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If you want to build strength, lower reps and heavier weights.
If you want to build muscle, you can use the same weight or a slightly heavier one and increase your repetitions.
If you want both then increase weight and reps slowly.
Hope this helps
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If you want to build strength, lower reps and heavier weights.
If you want to build muscle, you can use the same weight or a slightly heavier one and increase your repetitions.
If you want both then increase weight and reps slowly.
Hope this helps
Well played sir 0 -
I have not read any books, don't work with a personal trainer and need a little advice from the more experienced people.
My advice would be to read a book. Pick out one of the New Rules of Lifting books and read it through. It will give you a solid foundation to base your strength training from, regardless of if you follow the routines in it or not. It's a must read for someone that's totally new to resistance training.0 -
First off, personally i think your warming up is way too short, especially when you torn both labrums in your shoulder, you should at least do a proper warming up (in the whole body of course, not just your shoulders)
I'd say look for some shoulder warming ups at youtube (bryce lewis and flexforall2 got great warming ups on their channels)
The labrum tears are old (possibly as old as 5 years). One was repaired two years ago.
The warm up set is just for lifting. I do about 20 minutes of light cardio on the treadmill or elliptical before I start lifting.0 -
I started lifting heavy about 9 months ago. I used no trainers and had little exposure to free weights prior but I used as many resources as possible. I agree with the people telling you to read the NROL books, StrongLifts and the like. I did SL5x5 for 24 weeks and saw great results. Just take your time to learn good form and follow instructions, use YouTube to fine tune your form and post videos on here. You'd be surprised how quickly you'll learn good habits.0
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In response to the people being abit WTF about my comment. I'm only telling you what I've read up on and what personal trainers have told me. My other half used to be a personal trainer and this is what he learnt on his course. Also it's personally worked for me just fine and my alot of my gym friends who follow the same advice. It can't be completely untrue if I was told by a world strongest man competitor who owns my gym. So instead of slating other people's advice, just tell them your own advice!0
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DONT increase weight if your shoulder isn't 100% fine ... I dislocated my shoulder and tore ligaments almost 2 years post op because my shoulder tendons were not near as strong as the muscle around the shoulder . BE SURE that's all I have to say . Im out for the rest of the year because I may need an Op again0
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If you want to build strength, lower reps and heavier weights.
If you want to build muscle, you can use the same weight or a slightly heavier one and increase your repetitions.
If you want both then increase weight and reps slowly.
Hope this helps
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Building strength:
http://www.dumblittleman.com/2008/10/six-rules-of-building-strength.html?m=1
Building muscle:
http://thechart.blogs.cnn.com/2010/08/16/what-builds-more-muscles-weight-or-repetitions/
The last one doesn't really need explaining. Over time as you get stronger then you can increase weight and reps.
How is this so hard to understand?!0 -
You don't increase reps, you increase weight. Any weight training program worth it's salt is going to be progressive in nature. My current program has me increase my weight (or at least try) by 5 Lbs total on each lift every session. 4-6 rep range for strength gains and 8-12 reps for hypertrophy (toning).
Personally, I'd look into New Rules of Lifting for Women and follow the program. There are also numerous routines on-line at places like bodybuilding.com and the like. A good program like NRofLfW will give you the routine though, including when and where you should up your weights.
If you're doing 4x weekly, you should be doing a body split...otherwise, a 3x weekly full body is the way to go and my preferred. Also, get off those machines...they will not teach you form as there is no natural motion. Have someone go with you who knows what they're doing or just ask the folks over there in the free weights...everyone is happy to help; I often request someone take a look at my form from time to time even though I've been doing this for awhile...just want to make sure I"m not getting sloppy. If you can, a few sessions with a trainer would be beneficial...otherwise, look at lots of videos and diagrams of the various exercises.
^^ Great advice! ^^0 -
First off, personally i think your warming up is way too short, especially when you torn both labrums in your shoulder, you should at least do a proper warming up (in the whole body of course, not just your shoulders)
I'd say look for some shoulder warming ups at youtube (bryce lewis and flexforall2 got great warming ups on their channels)
The labrum tears are old (possibly as old as 5 years). One was repaired two years ago.
The warm up set is just for lifting. I do about 20 minutes of light cardio on the treadmill or elliptical before I start lifting.
I haven't read the entire thread yet, but having a couple of years of pretty dedicated strength training under my belt, I have to say I agree that you could stand some more warm-up time for your shoulders at least. Shoulders are a wonky, complex joint, and even the best form during lifting can aggravate them. If not more actual warm-up reps of the lifts that you are doing, then some prehab/myofascial release type stuff (band pull-aparts, lacrosse ball rolling, face pulls, light plate front raises, etc) to really fire up the whole joint would be well worth the added 10-15 minutes.
And I would echo the comments that you should increase weight, and possibly even lower the reps. IMO 6 reps per set is a good place for someone with your goals to focus your efforts. Pick something that's difficult for 3 sets of 6.
Lastly, machines force your body to move through a specific range of motion and work less of your support musculature than free weights. Don't learn form on a machine. Learn it by doing ridiculously light free weights to begin with.0 -
IMO what Bethany is saying is the old adage about strength vs hypertrophy phrased in an odd manner. I'm not sure why so many people are acting as if what she's saying is lolwtf.0
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Thanks for all the advice! I ordered NR for women last night! So excited to get it! Gonna work my way into the big kids room! :drinker:0
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As this routine gets easier for me, should I increase reps, or increase weights?
Both! Different days, different routines. Do some heavy days and some endurance days.0 -
When it comes to increasing your weight use the 2x2 rule it will prevent overtraining.
For example say my max rep range is 12 reps If i do 14 reps with the same amount of weight for 2 sessions in a row I should up my weight on the third session so my new max would be 10-12 reps
If you up them too much to where you are on the lower end of your rep range it might cause overtraining especially if your prone to tendinitis0 -
IMO what Bethany is saying is the old adage about strength vs hypertrophy phrased in an odd manner. I'm not sure why so many people are acting as if what she's saying is lolwtf.
Thankyou!!! Jeez I do not like being made to look like an idiot! The people I know, know what they're talking about! But I'm not saying that's all you have to do, it was just a bit of advice is all! 0 -
If you are a complete beginner to lifting, then I would not recommend going heavy for at least a few months. You want to build up strength and endurance in your ligaments and tendons, especially if you are prone to tendinitus like you say. Keep the weight light and work higher reps, in the 8-12 range, for a few months. Add weight when you can get 12 reps for all your sets. After a few months you can keep adding weight and lower the reps down to the 5-8 range. The quickest path to injury and frustration is going too heavy too fast. Your muscles can adapt a lot faster than your tendons, which is why it's important to give them time to get used to moving and supporting weight that they didn't have to before.0
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When it comes to increasing your weight use the 2x2 rule it will prevent overtraining.
For example say my max rep range is 12 reps If i do 14 reps with the same amount of weight for 2 sessions in a row I should up my weight on the third session so my new max would be 10-12 reps
If you up them too much to where you are on the lower end of your rep range it might cause overtraining especially if your prone to tendinitis
Good advice! Thank you!0
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