Ladies lifting

MizTerry
MizTerry Posts: 3,763 Member
in Health and Weight Loss
I just started recently and I had read that I should try to lift to muscle failure. Is this a good thing?
What are your number of reps per machine or free-weight? Three sets of eight? Two sets of twelve?

Replies

  • shadow2soul
    shadow2soul Posts: 7,692 Member
    free weights

    a good program is Stronglifts 5x5

    There is a free app for the iPhone for it (not sure about android).


    Summary:
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • MizTerry
    MizTerry Posts: 3,763 Member
    This helped a great deal, thank you.
  • AlchemyOfTheBlackSunCult
    AlchemyOfTheBlackSunCult Posts: 58
    5x5 is a great program. Make sure you have the core stability to preform compound movements (squats, deadlifts). For the most part, free weights are far better than machines in terms of burning calories, and working out your core (which is EXTREMELY important).

    You don't have to train a muscle to complete failure, but you shouldn't be able to breeze through your sets. The way I workout is to stop about 1 rep short of failure to save energy for the next set. If you go to complete failure on your first set, lets say you get 8 reps, then with the same weight the next set you might only get 6, then the next set only 4, then the next only 3. If you were to stop at 6 or 7 on all of your sets you will be doing more total reps with the same amount of weight.
  • astronomicals
    astronomicals Posts: 1,537 Member
    failure is inappropriate for someone who is just learning to lift... recipe for disaster

    try hard.. yes.. but striving for reps to failure is unnecessary... pick a program and do it for several months.. change at that point if you wish
  • RepsnSets
    RepsnSets Posts: 805 Member
    tbh I think you should learn the basics first off. I started on the Body For Life weightlifting side of things couple of years back which has done me wonders today in terms of lifting knowledge.

    Work your way up to muscle failure, doing it too soon could cause injury. Get your techniques right and go from there.
  • WhaddoWino
    WhaddoWino Posts: 146 Member
    I am lifting to failure with the supervision of a personal trainer. Before that, I built up my strength using manageable weights and higher reps just to achieve a fitness base. It would be very easy to injure yourself if you attempt to lift to failure without a solid fitness base and without a professional ensuring you are using proper technique.

    I am working with a trainer 3x a week for six weeks so I am sure I understand how to properly lift heavy. Then I will continue on my own. I think it's well worth the investment!
  • leahartmann
    leahartmann Posts: 415
    I agree on Strronglifts. 5 sets with 5 rep. (5x5) It´s with free weights and very basic. Only three exercises per workout, three times a week. That´s certainly manageable. Personly, I don´t think it´s neccerssary to push it to failure. I push myself, but listen to my body. And five sets with three reps with good form (check out Mark Rippletoe on youtube) is better than 5x5 with to much weight and bad form. Push yourself, but form is the most important.
  • georgina1970
    georgina1970 Posts: 333 Member
    Check out the book "The New Rules of Weight Lifting for Women.
    Easy to read and understand. Also available on Kindle.
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  • ckmama
    ckmama Posts: 1,668 Member
    I love the workouts on www.cutandjacked.com

    I've just started Dana Linn Bailey's workout. It has 8-12 reps for upper body and 15-20 for lower. I lift very heavy so I can usually only hit the 8 and 15 rep minimum. If I can lift it 12 times or more in one set then it is too light.

    Form is important to not get injured and make sure you are working the right muscle.

    The strong lifts program is also an awesome way to increase strength.
  • ckmama
    ckmama Posts: 1,668 Member
    Oh and another place I like is Urban Energie Fitness

    They have all the exercises spelled out for you. Like Hack squat or leg extension. It shows you how to do the exercise.
  • JTick
    JTick Posts: 2,131 Member
    I never lift to failure as I don't have a spotter. I try to use a heavy enough weight that the last few reps are hard, but still safe for me to do on my own.

    I am following NROLFW, and for the most part follow their recommendations. However, my squats and deads are getting heavy enough now that I can't do 2 sets of 10, so right now I'm doing 3 of 8.
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    Sometimes I can only lift one, or three reps. I just write that down and keep trying for five:)
  • Tedebearduff
    Tedebearduff Posts: 1,155 Member
    I just started recently and I had read that I should try to lift to muscle failure. Is this a good thing?
    What are your number of reps per machine or free-weight? Three sets of eight? Two sets of twelve?

    http://www.jtsstrength.com/articles/2013/05/28/17520/

    There are lots of articles on this ... there is 1 for you.
  • Focusedjessy
    Focusedjessy Posts: 114 Member
    Bump
  • mycupyourcake
    mycupyourcake Posts: 279 Member
    saving for later. bump.
  • crista_b
    crista_b Posts: 1,192 Member
    I never lift to failure as I don't have a spotter. I try to use a heavy enough weight that the last few reps are hard, but still safe for me to do on my own.

    I am following NROLFW, and for the most part follow their recommendations. However, my squats and deads are getting heavy enough now that I can't do 2 sets of 10, so right now I'm doing 3 of 8.
    Same here. I'm doing New Rules too. The book can be a little confusing at first, but the MFP group was crazy helpful: http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w

    In answer to your questions about reps, NROL4W tells you how many sets and reps to do starting at 2s15r for the most part working to 3s8r while increasing weight (again, for the most part - some things like push-ups increase the number of reps because it's generally a bodyweight exercise). And my understanding of Stronglifts 5x5 (I haven't done it) is that it's 5 sets of 5 reps each, hence the name.
  • whierd
    whierd Posts: 14,025 Member
    failure is inappropriate for someone who is just learning to lift... recipe for disaster

    try hard.. yes.. but striving for reps to failure is unnecessary... pick a program and do it for several months.. change at that point if you wish

    The great part about Stronglifts dor beginners is you start with an unloaded bar and progress each week with additional weight. This allows a newbies muscle to prepare for the more intense lifting and helps them achieve proper form before lifting heavier weights.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I just started recently and I had read that I should try to lift to muscle failure. Is this a good thing?
    What are your number of reps per machine or free-weight? Three sets of eight? Two sets of twelve?

    My current program is set up similar to Wendler's 5/3/1 when it comes to exercise choice and rotation.

    Each workout starts with a different compound lift such as squats or bench press. I do 3 sets of 5 as heavy as possible with 2 minutes rest between sets. Then I have 4 accessory exercises that uses about the same muscle groups as the primary muscles in the compound lifts. I do 4 sets of 10 for those exercises with 1 minute rest in between.

    I don't like to "failure," but I lift as heavy as I possibly can to get those exact numbers of reps. If I can do more, I more weight. If I can't do that many, I take away weight. But all reps are done with good form and I never "fail."
  • NormInv
    NormInv Posts: 3,303 Member
    failure is inappropriate for someone who is just learning to lift... recipe for disaster

    try hard.. yes.. but striving for reps to failure is unnecessary... pick a program and do it for several months.. change at that point if you wish

    truth
  • fittiephd
    fittiephd Posts: 608 Member
    Stronglifts is a good recommendation. It follows 5 sets of 5. Heavy lifting does not do more than 8 reps usually, typically more like 4-6.
  • CindyRip
    CindyRip Posts: 166 Member
    bump
  • NormInv
    NormInv Posts: 3,303 Member
    I am not a massive guy and everyone has a different body type, but I got feedback that I got good definition - and I got that by lifting medium weights for higher reps.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Stronglifts is a good recommendation. It follows 5 sets of 5. Heavy lifting does not do more than 8 reps usually, typically more like 4-6.

    ^^^^ This.

    Stronglifts is a fantastic, simple program for beginners. It's a great way to get familiar and comfortable with the barbell as well as the 5 main compound lifts as well as focus on your form to prevent injury down the road.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    I am not a massive guy and everyone has a different body type, but I got feedback that I got good definition - and I got that by lifting medium weights for higher reps.

    This actually gave me more endurance, but did nothing along the lines of muscular definition.
  • Ultragirl2374
    Ultragirl2374 Posts: 390 Member
    Bump
  • maiaroman18
    maiaroman18 Posts: 460 Member
    I am not a massive guy and everyone has a different body type, but I got feedback that I got good definition - and I got that by lifting medium weights for higher reps.

    This actually gave me more endurance, but did nothing along the lines of muscular definition.
    I lift medium weight, 3 sets, usually 8 or 12 reps, depending on the lift. With an exception of one 2x20 for the legs with a heavy weight. My ultimate goal is endurance.

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