Figuring out lifting goals for noobs to heavy lifting?

katy_trail
katy_trail Posts: 1,992 Member
in Fitness and Exercise
1RM 150 Dead lift an example. This number is with very little exercise.
Little to no planned workouts or lifting for months.

So is it reasonable to think I could increase this to 300? 400?
How do I figure out what is attainable months down the road,
in a year, and down the road?

Replies

  • Unknown
    Unknown
    This content has been removed.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    As you increase the weight, be cognizant of your technique. I progressed a little too quickly, and tweaked my lower back. Video-recording your form and/or getting others' to watch you on a regular basis might be of benefit to you. So that as you're increasing the weight, you're not picking up any bad habits.

    Great work so far.

    Edit: In terms of lifting goals, first measure yourself (or have someone measure you). At least the upper arms, thighs, chest, waist, and calves. If you're new to lifting, then you can reasonably gain an inch on the smaller muscle groups and 1-2 inches on the chest, within 4-6 months. Keeping in mind that your diet is solid. I wouldn't worry so much about weight that you can lift, but size that you grow. Because for new lifters, the newby gains will come whether you're lifting heavy or just lifting a lot (sets/reps).
  • katy_trail
    katy_trail Posts: 1,992 Member
    I'm not in a rush really. I'm just trying to adjust my expectations.
    Now that I know I'm much stronger than I realized, I want to figure out how strong I actually am.
    So yes, that is a slow process. It just seemed to make sense to have a goal. along with tracking
    the workouts, making sure my macros are in check and healthy, measuring the weight increases.

    I am measuring, but I have to go through a major cut before I can see my muscle.
    if I do the heavy lifting i'll preserve it, and be able to calculate it when I'm done.
  • katy_trail
    katy_trail Posts: 1,992 Member
    are those lifting goal measurements for guys? or do they work for chicks too? that one about increasing my chest ha ha.
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Heh, I thought the OP was a guy (shame on me).

    Well, the pectoralis is in both men and women. I say, if it's a muscle, then it needs to be trained! lol :P
  • syntaxxor
    syntaxxor Posts: 86
    Progressive overloads; just try and make it heavier each time you go at it. Your goals shouldn't be set until you really start getting into it.

    Remember there are super strong men out there, who can dead lift 700lbs, but have super high BF% too.
  • katy_trail
    katy_trail Posts: 1,992 Member
    Ha Ha, I'm sure my other half will be happy about those results too lol
  • katy_trail
    katy_trail Posts: 1,992 Member
    Yeah, there is a power lifting competition a couple hours from me, once I get the hang of this I can train for that.
    There aren't many women competing so I have a pretty good chance of possibly getting a medal out of it,
    or who knows be like those really strong men and break a record or two :)
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Yeah, there is a power lifting competition a couple hours from me, once I get the hang of this I can train for that.
    There aren't many women competing so I have a pretty good chance of possibly getting a medal out of it,
    or who knows be like those really strong men and break a record or two :)
    Yes!
  • astronomicals
    astronomicals Posts: 1,537 Member
    bench 1.5BW
    squat 2BW
    DL 2.25BW

    thats about normal intermediate levels... give or take... how long it takes is dependent on far too many factors.
  • DavPul
    DavPul Posts: 61,406 Member
    http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

    What you're looking for can be found in the link above.

    As for getting there, try to increase each lift by 10 lbs per week until you can't, then try 5 lbs till you can't, then 2.5 lbs. Goes without saying that form and safety come before all else
  • katy_trail
    katy_trail Posts: 1,992 Member
    Fantastic!
  • katy_trail
    katy_trail Posts: 1,992 Member
    As you increase the weight, be cognizant of your technique. I progressed a little too quickly, and tweaked my lower back. Video-recording your form and/or getting others' to watch you on a regular basis might be of benefit to you. So that as you're increasing the weight, you're not picking up any bad habits.

    Great work so far.

    Edit: In terms of lifting goals, first measure yourself (or have someone measure you). At least the upper arms, thighs, chest, waist, and calves. If you're new to lifting, then you can reasonably gain an inch on the smaller muscle groups and 1-2 inches on the chest, within 4-6 months. Keeping in mind that your diet is solid. I wouldn't worry so much about weight that you can lift, but size that you grow. Because for new lifters, the newby gains will come whether you're lifting heavy or just lifting a lot (sets/reps).

    this is still cracking me up! 2 inches! that's a whole 'size'! i have to go do my push ups now....
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    To be clear, I didn't say/mean that your boobs would get bigger. They are likely going to get a little smaller with heavy lifting (burning body fat and all that).

    Your pectoralis will likely get bigger. And like I said before, I thought the OP was a guy, so I don't know how big the pectoralis will get for you. Just going by what I've read/heard/experienced myself. :P
  • jmadams111
    jmadams111 Posts: 145 Member
    bump
  • wswilliams67
    wswilliams67 Posts: 938 Member
    For heavy lifting, if you can do 8 reps w/o failure then you are to light. You should be just at failure on your last rep. If it's too easy you are too light. If can't get to 8 then you are too heavy. Once you find your working set weight just increase it 5-10 pounds (depending on muscle group) once you can do 8 reps without failure. Like another post said, it takes time, so don't rush it.

    Also FORM IS EVERYTHING! Better to do a lower weight with good/perfect form than to 'bro' a huge weight and hurt yourself. Many a back has been destroyed by trying to 'bro' huge deadlift or squat weights. You will see better results with good form and a slower strength development.

    My 2¢.
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    bump
  • jasminetoi
    jasminetoi Posts: 62 Member
    bump
  • katy_trail
    katy_trail Posts: 1,992 Member
    To be clear, I didn't say/mean that your boobs would get bigger. They are likely going to get a little smaller with heavy lifting (burning body fat and all that).

    Your pectoralis will likely get bigger. And like I said before, I thought the OP was a guy, so I don't know how big the pectoralis will get for you. Just going by what I've read/heard/experienced myself. :P

    I was only kidding
  • TR0berts
    TR0berts Posts: 7,739 Member
    As for getting there, try to increase each lift by 10 lbs per week until you can't, then try 5 lbs till you can't, then 2.5 lbs. Goes without saying that form and safety come before all else


    This. If your 1RM is 150, then your next goal should be to do a 1RM of 155. Then 160. And on and on and on.

    Long-term goals are nice, but you need to reach short-term goals first.

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