Women who lift heavy

OddChoices
OddChoices Posts: 244 Member
in Fitness and Exercise
How heavy do you go for Biceps, triceps, shoulders and back?
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Replies

  • KaydaRN
    KaydaRN Posts: 48
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?
  • BellaFe
    BellaFe Posts: 323
    Every one will be different.

    dumbbells for arms I use 35lbs
    for single arm dumbbell rows I use 40lbs
    for bent-over rows I use 82lbs
    for upright rows 67lbs
    OHP 62LBS
    bench press 82lbs
    triceps extensions 15LBS (I have super weak tris, working on it)
    it varies from person to person
  • OddChoices
    OddChoices Posts: 244 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers
  • OddChoices
    OddChoices Posts: 244 Member
    Every one will be different.

    dumbbells for arms I use 35lbs
    for single arm dumbbell rows I use 40lbs
    for bent-over rows I use 82lbs
    for upright rows 67lbs
    OHP 62LBS
    bench press 82lbs
    triceps extensions 15LBS (I have super weak tris, working on it)
    it varies from person to person


    Wow. Would love to get to where I can curl 35. Currently I am at 20. Up from 10 a year ago.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups
  • KaydaRN
    KaydaRN Posts: 48
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    My heaviest sets currently:
    Dumbbell Curls: 35lbs
    Preacher curls: (I don't use the ez bar) I load 55lbs
    Tricep cable extension with flat bar and reverse grip: 55lbs
    Tricep extension with dumbbell: 45
    Skullcrushers: 60lbs barbell
    Bench press: 135lbs
    Bent over barbell rows: 110lbs
    4 unassisted close grip pull ups
  • Pedal_Pusher
    Pedal_Pusher Posts: 1,166 Member
    Heavy is such a subjective term.
  • Angie__1MR
    Angie__1MR Posts: 388 Member
    Replies with specific numbers are pointless. "Going heavy" is heavy for YOU!!!
  • cbrrabbit25
    cbrrabbit25 Posts: 384 Member
    lift enough that u can barely finish 3 sets of 10.
  • laserturkey
    laserturkey Posts: 1,680 Member
    Relatively new to lifting. I'm using 10 pounds (in each hand) for shoulder press, 15 for squats, and 50 for Romanian deadlifts.
  • Tw1zzler
    Tw1zzler Posts: 583
    Heavy is heavy for you... I consider low reps, higher weight heavy. For example, squatting an 80# barbell 5 sets of 5 vs. squatting with 2 10# dumbbells 3 sets of 12.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I do sets of 8 for biceps, triceps and shoulders. As heavy as I can such that the 7th and 8th rep is really hard (if not impossible).

    Bicep dumbbell curls: 25lbs.
    Triceps dumbbell extensions: 18lbs
    Overhead shoulder barbell press: 65lbs

    Back I generally do sets of 6. Pendlay barbell rows: 90lbs.
  • IamBlackMamba
    IamBlackMamba Posts: 229
    Heavy is such a subjective term.

    This picture of you showcases your heavy thinking.
  • KaydaRN
    KaydaRN Posts: 48
    Oh but my competitive nature says it’s fun to throw out numbers. It gives me something to aim for and all that good stuff.
  • Yeller_Sensation
    Yeller_Sensation Posts: 373 Member
    Replies with specific numbers are pointless. "Going heavy" is heavy for YOU!!!

    THIS.
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Heavy lifting would mean doing enough weight to where you can only get a MAX of 10 reps, but you want to try to aim for enough weight to only do anywhere between 5-8 reps of around 4 sets.
  • ItsCasey
    ItsCasey Posts: 4,021 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    Careful now. You're going to spark another round of "everyone is different/do what works for you!" righteous indignation.
  • LittleTrollCupcake
    LittleTrollCupcake Posts: 48
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    There's no need for that. People can choose to add assistance work after their main lifts. Most do.
  • JezzD1
    JezzD1 Posts: 431
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)
  • Carlyannabelle
    Carlyannabelle Posts: 621 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    And this^^^^^^
  • bumblebums
    bumblebums Posts: 2,181 Member
    I lift enough to feel challenged at 5-8 reps, usually. That's my definition of "heavy". The numbers change slightly every week.
  • nixirain
    nixirain Posts: 448 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    ^^ This. I don't like to waste time at the gym!
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

    Deadlifts and squats will target more specifically lower body, but there will still be a ton of benefit to upper because those are involved too. But for specifics, all of the rest will do you for upperbody (BP, OHP, Rows, pullups)
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    He does have a good point. What you listed seems like a lot of "isolation" moves. You don't need that many, unless maybe you are doing a hypertrophy program and/or a seasoned bodybuilder.

    You might get more benefit doing a program like this:

    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • HIITMe
    HIITMe Posts: 921 Member


    I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

    YEP i JUST FOLLOW THE STRONGLIFTS 5X5 PROGRAM... ( ooops forgot to turn off CAPS)

    less time in the gym, still get full body workout...
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    Agree with others about heavy being relative to you. If you can bust out 12 reps, go heavier. I usually max at 5. If I can do more, I need to go heavier.
  • crazy4lulu
    crazy4lulu Posts: 822 Member
    it doesnt matter what they can lift... it matters what YOU can lift. if you are trying to build muscle then you should be lifting enough weight so the muscle gets fatigued by the 6 the rep but you and eek out 1 possibly 2 more. if you are trying to maintain then you should be lifting to where you exhaust yourself at 10 to 15 reps. if you are working towards just staying lean but want much sharper definition.. then do 15 reps of a weight you can handle. you are not in a race against anyone else... so just focus on you!!!!!
  • Jxnsmma
    Jxnsmma Posts: 919 Member
    keep a log. write down what weight you used and how many reps and sets you did and then whether you felt the weight was enough or if you should increase the next time you work that part. otherwise you will be forever guessing. it is very rewarding to see a trend going upward :) Try to lift heavy enough that you are maxed at 10-12 reps and try to do 3-4 sets.

    You could start with something like this? for example...

    http://www.bodybuilding.com/fun/body-transformation-super-mom.html
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    I hear ya instead of doing "isolation exercises' do the type above but do those work out the entire upper body? I want to split my days to upper and lower doing these combo exercises and I understand lift heavy means heavy for me with lower reps but what exercises should I do on upper body days that hit the entire upper body? (back, shoulders, arms, chest etc)

    Lower:
    Day 1: Squats, Day 2: Deadlifts
    Day 1: Step-ups, Day2: Lunges
    Leg extensions
    Leg curls
    Calves

    Upper:
    Bench
    Pendlay (could switch off with pull-ups)
    Overhead Shoulder press
    Biceps
    Triceps
  • kdiamond
    kdiamond Posts: 3,329 Member
    What specific exercises are you asking about ie: bicep dumbbell curl or barbell curl?

    Dumbbell curls
    Preacher curls with EZ bar
    Concentration curls
    Tricep extension with cable
    Tricep extension with dumbbell
    Skullcrushers

    Now just replace the 6 above with the 6 below

    Deadlifts
    Squats
    Bench Press
    Overhead Press
    Barbell Rows
    Pullups

    Agreed. All of those bicep curls and what not are unnecessary to get rocking arms and shoulders. Save the time and do compound exercises that work everything.
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