Lifting Heavy?

I know you were looking for advice as to programs... i think pretty much everyone else got it covered.

In regards to lifting "Heavy", this is a relative term. What may be considered "heavy" for you, might not be considered "heavy" for me and vice versa. I believe (and i could be wrong here) that you should be able to do 8-10 reps, but no more before failure. If you fail before that, its too heavy, if you can do more, it's too light.

There are multiple variations on the above method, but I suggest you go to a gym and just try it out for yourself!

My 5lb dumbbells are blue, so there.

Just please - stay off the machines! Free weights are the way to go - even "isolation" moves with free weights engage core and stabilizer muscles. Machines truly isolate and the body is not designed to move that way.

Get your form down first, too... without good form, you are begging for injury and no one wants that.


Now, get out there and pick up heavy things! :flowerforyou:

I love, love, love weight lifting. Agreed about compound moves, start out with what you can do with good form and all you can do is go up from there! In addition to the obvious physical benefits, there's something very mentally rewarding about feeling so strong and so powerful. Its addicting in a totally awesome way!

I just wish more women at my gym were into lifting as well. Its typically me in the "weight pit" with a handful of bros and sometimes I just need to rustle up a lot more confidence. But once I get over the initial feeling of "oh crap" I get in there and do my thing like a bad mofo. I am starting to see more and more women venturing over to the weights these days though so it sounds like the word is getting around! :laugh: Do your thing girl, and keep us updated on your progress!

I agree being swindled by your trainer. What 'three little muscles' are you referring to? Can you name them? I'm interested.


*waits* :glasses:

Front, lateral and rear..

*** Disclaimer*** I am not a trainer, but I grew up lifting and working out and am very familiar with this subject.

This is what works for me. Begin with a weight that you are comfortable with. For example, if ten pound dumb bells are your starting point start there. You should be able to comfortably complete 8 reps, but should struggle to get to 12. Once you are able to do three sets of 12 reps with a weight, it is time to move up. I usually add 2 1/2 lbs at a time. Once you figure out your starting weight, you need to organize your workout. Usually people make it too complicated. Just remember to complete a push exercise followed by a pull ecercise. For example complete three sets of your bench press followed by three sets of bentover rows. The last thing you need to remember, and this is the most important is your form. If you do not have proper form, you are more prone to injury and you are not going to earn maximum results from your workout. Good luck!

I just wanted to clarify, I do not think isolation exercises are a waste of time. They are valuable for sure. The bits I was calling nonsense was the muscle lengthening and the women need to train differently than men.

I agree. Obviously compound movements are the best: bench, squats, deads, bent rows etc. I would focus on those lifts and sprinkle an iso in at the end. I typically lift in the 4-6 rep range, so really heavy. Iso lifts in the 8-12 rep range to avoid injury.