Anyone lifting heavy every day?

dang it too big, i'll try again

what ever i suck.

As you can see I pretty much always lift at or above 70% 1RM... what you can't see is I am building up to a progressive 90%+ The sets and reps are dropping but weight is increasing.

Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important

Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important

^^agreed

dang it too big, i'll try again

heh. too big.
AND you suck?
excellent.



http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I love that dirty mind of yours!

Hello! I've been lifting for a couple months now, I do Stronglifts 5x5. I love it! I want to lift every day now! I was wondering if anyone lifts heavy most days and if you do could you share what your workout schedule looks like or give me some advice about how to switch to lifting more often? I dont really know what moves to do either if I want to lift everyday, I have a home gym with a bench, a power rack, standard 45lb 7ft bar and 150lbs of weights. Also, I dont do cardio really, is it bad to only lift? Thank you for the advice!

Cool setup at home!!!

No don't have to do cardio. I know a lot of fit people who simply hate cardio and only lift. I like running, but I had to put lifting first and cardio 2nd. I still do just as much of each and lift fairly heavy every day, but I change it up A LOT!

The routine I do consists of weight lifting first and cardio second, but I still do cardio (mainly running). I change up everything all the time. My running is sometimes long easy runs, sometimes HIIT, sometimes shorter medium pace runs.

My weight routine changes each day, each week, Circuits, Intermittent Super Sets, Fibonacci Pyramids, X-sets, Progress Venus Pyramids, and some splits, constantly changing it up, everything a variety of Strength, Hypertrophy, and Endurance.

I did the same thing, 10x4, for years and years and my shape didn't change until I changed up my weight routine. Here's just a few examples of changing it up (each section is one day, totally random out of my books of routines). Each routine is done for a 2-4 weeks but it depends, constantly changing, each day is a different set of exercises, never the same day twice.

NOTE: This is designed for women, there is a similar version for men, but this could give you some ideas on changing things up with your own routine.

One day:
Intermittent Super Set:
Set Type Exercise sets reps Rest (sec)
Regular Curl & Press 3 13 60
Super Set Standing Dumbbell Curls + Push Up 3 8 + 10 60
Regular Reverse Lunge 3 13 60
Superset Bowler Squat + Stiff Leg Deadlift 3 8 + 8 60
Regular Squat & Front Raise 3 13 60
Superset Bent Lateral Raise + Pullovers 3 8 + 10 60
Regular One Arm Dumbbell Row 3 10 60
Super Set Stability Ball Curl Up + Stability Ball Roll Out 3 13 + 13 60

Another day weeks later:
Fibonacci Pyramid Sets:
Exercise: Bowler Squat
Weight Sets Reps
Light 1 21
Rest 30 Seconds
Moderate 1 13
Rest 45 Seconds
Heavy 1 8
Rest 60 Seconds
Heaviest 1 5
Rest 60 Seconds
Heavy 1 8
Rest 45 Seconds
Moderate 1 13
Rest 30 Seconds
Light 1 21
do the same pattern with 5 more exercises, for example
Exercise: Standing Lateral Raise
Exercise: Step Ups
Exercise: Pullovers
Exercise: Stiff Leg Deadlift
Exercise: Incline Dumbbell Press


Another day weeks later:
X-sets:
X-Set 1
Push-Ups + Bent Dumbbell Row
Exercise Sets Reps
Push-Up + Bent Dumbbell Row 1 13 + 5
Push-Up + Bent Dumbbell Row 1 8 + 8
Push-Up + Bent Dumbbell Row 1 5 + 13
Rest 90 seconds
Bent Dumbbell Row + Push Up 1 13 + 5
Bent Dumbbell Row + Push Up 1 8 + 8
Bent Dumbbell Row + Push Up 1 5 + 13
Rest 90 seconds before moving to next X-set
Then the same pattern for 3 more x-sets, for example:
X-Set 2 Squats + Stiff Leg Deadlift
X-Set 3 Pullovers + Lateral Raise
X-Set 4 Dumbbell Curls + Overhead Tricep Extension

Another day weeks later:
Progressive Venus Pyramid:
Set 1 Reps
Rest
(secs)
Standing Dumbbell Shoulder Press 21
Set 2 (do the following two exercises
back to back with no rest)
60
Standing Dumbbell Shoulder Press 13
Standing Lateral Raise 8
Set 3 (do the following 3 exercises back to
back to back with no rest)
60
Standing Dumbbell Shoulder Press 7
Standing Lateral Raise 7
Upright Row 7
Set 4 (do the following two exercises
back to back with no rest)
60
Standing Dumbbell Shoulder Press 13
Standing Lateral Raise 8
Set 5 60
Standing Dumbbell Shoulder Press 21
Rest 90 seconds before moving to next Progressive
Venus Pyramid
Set 1 Reps
Rest
(secs)
Bent Dumbbell Row 21
Set 2 (do the following two exercises
back to back with no rest)
60
Bent Dumbbell Row 13
One Arm Dumbbell Row Wide 8
Set 3 (do the following 3 exercises back to
back to back with no rest)
60
Bent Dumbbell Row 7
One Arm Dumbbell Row Wide 7
Bent Lateral Raise 7
Set 4 (do the following two exercises
back to back with no rest)
60
Bent Dumbbell Row 13
One Arm Dumbbell Row Wide 8
Set 5 60
Bent Dumbbell Row 21
Rest 90 seconds before moving to next Progressive
Venus Pyramid
Set 1 Reps
Rest
(secs)
Pullovers 21
Set 2 (do the following two exercises
back to back with no rest)
60
Pullovers 13
Stability Ball Rollout 8
Set 3 (do the following 3 exercises back to
back to back with no rest)
60
Pullovers 7
Stability Ball Rollout 7
Stability Ball Curl Up 7
Set 4 (do the following two exercises
back to back with no rest)
60
Pullovers 13
Stability Ball Rollout 8
Set 5 60
Pullovers 21

Another day weeks later:
Strength: Exercises (supersets) Sets Reps Rest Weight Used/Notes
Alternate Dumbbell Press + Bent Dumbbell Row Wide 3 7+7 180
Dumbbell Curl + Dips 2 5+5 180
Hypertrophy: Exercises (supersets) Sets Reps Rest Weight Used/Notes
Sumo Deadlift + Curtsy Lunge and Leg Raise 3 12+8 120
Dumbbell Squat + Bulgarian Split Squat 3 8+8 120
Endurance: Exercises (supersets) Sets Reps Rest Weight Used/Notes
Squat and Front Raise + Mountain Climbers 3 15+15 60
Barbell Roll Out + Push Up and Leg Raise 3 15+15 60
Y-Squat 3 30 60


Another day weeks later:
Hypertrophy Exercises Sets Reps Rest Weight Used/Notes
T-Bend And Bench Step 3 10 120
Reverse Lunge and Step Up 3 10 120
Strength Exercises Sets Reps Rest
One Leg Get Ups 4 7 180
Stiff Leg Deadlift and Squat 5 5 180
Endurance Exercises Sets Reps Rest
Lunge Matrix 3 1 round 60
Bowler Squat and Calf Raise 3 15 60
Wide Stance Squat 4 20 60

Another day weeks later:
Exercises (supersets) Sets Reps
Rest
(secs) Weights Used/Notes
Flat Dumbbell Press+ Bulgarian Split Squat and Press 4 12+8 120
Curtsy Lunge With Dumbbells + Deadlift and Row 4 12+8 120
Seated Curl And Tate Press+ T-Bend and Front Raise 3 12+8 120
Narrow Stance Squat + Reverse Lunge and Press 3 12+8 120
Lateral and Curl + Squat and Press 3 12+8 120
Reverse Lunge and Step Up+ Venus Raise 2 12+8 120
Plank 4 30 Sec hold 120

Also this programming is over complicated. You could get so much more done in less time, if you cleaned it up a bit.

NOTE: This is designed for women, there is a similar version for men.

Wait since when is there a difference in men and women when it comes to exercise?

That is what I was wondering.

i lift heavy whenever i feel like it. if something doesnt hurt and feels well rested, thats what i lift on that day. sometimes it ends up being every day.

Also this programming is over complicated. You could get so much more done in less time, if you cleaned it up a bit.

It's actually a fun routine. I did not design it, but I'm happy with the results it gave me:

After I'd lost 40 lbs still doing my boring routine I looked like this:



And after doing the new workouts (and losing more fat) I looked like this:

NOTE: This is designed for women, there is a similar version for men.

Wait since when is there a difference in men and women when it comes to exercise?

Rather amazing concept isn't it?

No, seriously. There isn't a difference.

Don't lift everyday. Your muscles recover and grow during the rest days. And even if you alternate muscle groups, your CNS still needs rest. Enjoy your rest days. They're important

^^agreed

Really? I feel like I could do more. Maybe I just need to lift more on the days I do lift?
:sad:

To quote the great Mark Rippetoe: "you don't get stronger from lifting weights. You get stronger from RECOVERING from lifting weights."

You're doing great. Keep it up, but make sure your body has adequate time to recover.

QFT ^^^

The real work happens internally *after* you lift. Also, "rest day" does not mean you lie around on the couch eating bon bons.

I lift about 6 days a week. monday, tuesday, thursday im in the 8-10 rep range and on wednesday, friday, and sunday i stay 3-5 reps.

i take saturday to relax if i need it.