What is regarded as lifting heavy?
purpleleopard76
Posts: 77 Member
Hi,
Just looking for general advice and opinions on at what point is the weight heavy enough to be regarded as lifting heavy?
I am 38 yrs, 5'3" and weigh 165 lbs with about 30lbs to lose. I started lifting about 10 months ago but stopped for a few months while I was doing Insanity and lost a lot of progress strength wise. I also picked up a rotator cuff injury.
I started lifting again just after xmas - this is where I am at the moment:
I recently bought a barbell so If I deadlift I use the barbell with 25kg (55lbs), I could lift more but my lower back is not strong enough yet as I had a c-section and suffered abdominal muscle separation so working on closing the gap and building core strength to get rid of the back pain.
I use the barbell with about 20kg (44lbs) for barbell squats and lunges. If I'm doing kettlebells I use a 9kg bell (19.8lbs) for swings.
If I use dumbbells I use 5kgs each hand (11lbs) for shoulder presses and 4.5kgs (10lbs) for bicep curls and maybe 3kgs (6.6lbs) for triceps.
I always try to stick to the 8-12 rep range and when this gets too easy I up the weights.
I guess my question is am I lifting enough to get good results or are these weights still regarded as barbie weights?
I know it's all relative to each individual's strength but when I see posts on here saying "Hey, I want to go from 250-300 lbs deadlift" I think maybe I need to up my game.
Also, the program I'm using at the moment is 20mins 3 x per week compound moves/ tri-sets or drop sets with intervals / HIIT on the alternative days, but some lifting days I feel like I should be doing A LOT more. Do you think I should switch to a program like P90x where the workouts are longer (although I think this is mostly isolated exercises)? Would this give better results?
All comments / thoughts welcome. I'm just looking for an idea of where I am progress-wise.
Just looking for general advice and opinions on at what point is the weight heavy enough to be regarded as lifting heavy?
I am 38 yrs, 5'3" and weigh 165 lbs with about 30lbs to lose. I started lifting about 10 months ago but stopped for a few months while I was doing Insanity and lost a lot of progress strength wise. I also picked up a rotator cuff injury.
I started lifting again just after xmas - this is where I am at the moment:
I recently bought a barbell so If I deadlift I use the barbell with 25kg (55lbs), I could lift more but my lower back is not strong enough yet as I had a c-section and suffered abdominal muscle separation so working on closing the gap and building core strength to get rid of the back pain.
I use the barbell with about 20kg (44lbs) for barbell squats and lunges. If I'm doing kettlebells I use a 9kg bell (19.8lbs) for swings.
If I use dumbbells I use 5kgs each hand (11lbs) for shoulder presses and 4.5kgs (10lbs) for bicep curls and maybe 3kgs (6.6lbs) for triceps.
I always try to stick to the 8-12 rep range and when this gets too easy I up the weights.
I guess my question is am I lifting enough to get good results or are these weights still regarded as barbie weights?
I know it's all relative to each individual's strength but when I see posts on here saying "Hey, I want to go from 250-300 lbs deadlift" I think maybe I need to up my game.
Also, the program I'm using at the moment is 20mins 3 x per week compound moves/ tri-sets or drop sets with intervals / HIIT on the alternative days, but some lifting days I feel like I should be doing A LOT more. Do you think I should switch to a program like P90x where the workouts are longer (although I think this is mostly isolated exercises)? Would this give better results?
All comments / thoughts welcome. I'm just looking for an idea of where I am progress-wise.
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Replies
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I always try to stick to the 8-12 rep range and when this gets too easy I up the weights.
^ This is a good general way to go about it.
Here's a question: When you complete your set, can you estimate for us, how many additional reps could you perform in that set before hitting failure?0 -
Mostly I struggle with the last 2 reps, I need to hold for a few seconds before finishing the reps. I find anything involving my right shoulder/arm uncomfortable because of my injury although this is my dominant side and my stronger side.0
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Mostly I struggle with the last 2 reps, I need to hold for a few seconds before finishing the reps. I find anything involving my right shoulder/arm uncomfortable because of my injury although this is my dominant side and my stronger side.
Very generally speaking you are training heavy enough. Make sure to always keep proper technique in mind and don't sacrifice form to the point of risking injury just to be able to complete the set or add weight to the bar.0 -
Thanks, I guess I just wanted reassurance that what I'm doing should work. I'm finding it difficult to get past the weights I'm on just now as my upper body strength is much weaker than my lower body. I really struggle with push ups etc due to my shoulder and feel this stops me from progressing.
I know it will come eventually, but my thoughts were that if I can't keep progressively adding weight then results would dwindle.0 -
As long as the weight lifted is challenging FOR YOU, it doesn't matter how it compares to a weight someone else is lifting.
My personal definition of "lifting heavy" is something that will challenge me in the 5-6 rep range or less but really it is all relative.
Are you doing physio or special exercises for your injury?0 -
As long as the weight lifted is challenging FOR YOU, it doesn't matter how it compares to a weight someone else is lifting.
My personal definition of "lifting heavy" is something that will challenge me in the 5-6 rep range or less but really it is all relative.
Are you doing physio or special exercises for your injury?
I realise it's all relative to each persons individual strength but I saw a post on MFP a few days ago where a lady had said she was lifting x amount (can't remember the exact amount but it didn't seem too bad to me) and somebody else asked why she wasn't lifting heavy.
Normally I take what I see in the forums with a pinch of salt but it got me thinking. There are so many posts and references to lifting heavy, but nothing to say what heavy is. I've recently read a few books with progressive lifting programmes which all talk about lifting heavy but don't give you a reference to what weights to use as a starting point or at what stage are the weights considered to be heavy.
Like you say, the weight the lady was lifting was probably challenging to her but it was automatically assumed by someone else that it wasn't heavy enough which is what made me question what I was doing.
At the moment I'm on painkillers and general stretching/massage for my shoulder. On the waiting list for physio but it takes months to get seen so I'm currently just trying to make the most of what I can do without aggravating it.0 -
but I saw a post on MFP a few days ago where a lady had said she was lifting x amount (can't remember the exact amount but it didn't seem too bad to me) and somebody else asked why she wasn't lifting heavy.
Dismiss that comment totally.
As mentioned lifting heavy is all relative...
Esp with an injury it is too important to ensure that is healed before going "heavier" I learned that the hard way with a groin pull.
As long as you are challenaged that is all that matters.0 -
One way to look at it is your rep range. Weights where you almost fail at 5 reps or less while maintaining form in my mind would be considered heavy. 6 to 12 would be medium. Anything between 12 to 20 would be light. Over 20 and you are talking rehab weight.0
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Thanks, I guess I just wanted reassurance that what I'm doing should work. I'm finding it difficult to get past the weights I'm on just now as my upper body strength is much weaker than my lower body. I really struggle with push ups etc due to my shoulder and feel this stops me from progressing.
I know it will come eventually, but my thoughts were that if I can't keep progressively adding weight then results would dwindle.
You might want to find the topic on form, and find bench pressing.
Use the same placement of hands on floor as on bar recommendation, as well as where elbows go.
You could be emphasising the shoulders more than chest, which would indeed aggravate shoulders more than needed.
And results don't dwindle. You'll just maintain if nothing else. Increases will be few and far between.
In fact if you are in a diet, that day will come sooner than if you weren't. At some point body is going to need to add more - and you won't be eating enough for that. It would like surplus then, you may still be in deficit.0 -
Couple of comments to add/re-iterate.
- Heavy is relative. Ignore the comment that you saw on the forums - depending on the context, it sounds pretty ignorant to me.
- technically, 'heavy' is in the strength range - up to 5 reps. However, generally, particularly on here, it is pretty much up to the 12 rep range assuming you are going to near failure (1 in the tank with good form).
- p90x and insanity is not lifting 'heavy' however
- your goals, preferences and individual circumstances will dictate what is 'best' for each person
- you do not have to 'lift heavy' to get good body composition
- upper bodies (especially for women) are much weaker than lower. For example, my bench max is less than 60% of my squat, and my bench is not that bad.
- be very careful with your shoulder - these can take a while to heal and longer if you do not rehab properly.
- I continued adding weight for the year that I was cutting when I started to lift/diet. You should be able to progress for a decent amount of time, even if only due to form improvements.0 -
Thanks guys, I do realise the importance of good form , especially since I have a weak lower back too and wouldn't sacrifice this in order to add more weight.
SezxyStef - comment dismissed lol
212019156 - I was thinking that I should be able to do 8-12 reps again when I increase the weight, but actually after reading your comment, I think the sensible thing is when I am ready to increase the weight to do lower reps, like 5-6 reps to allow me to progress (with good form of course).
Heybales - that's actually a really good suggestion. I have been really conscious of my form if I do a push up and instead of doing them on the floor I had moved to doing them on an incline but this still aggravates my shoulder a bit, I think because my core and triceps aren't strong enough yet so my shoulder is over-compensating. I workout at home though due to other responsibilities and time restrictions and don't have a bench, although I do have a multi-gym (which I don't use very often as I prefer free weights) but I suppose I could do the seated chest press instead to help build some strength. I am dieting too, with a 500 cal deficit each day but I still aim for around 1750-1850 cals a day and occasionally eat at maintenance for a day and currrently aiming for 40/35/25 carb/protein/fat ratios.
Sarauk2sf - yeah, Insanity is all cardio but I fell for the hype of losing lots of lbs while doing the program. I did lose a few lbs and some inches but also gained some irritable knees and I'm sure this is what caused the shoulder injury - all the different versions of pushups done at speed. P90x is weight based but a lot of the exercises are isolated and going into the 20 rep ranges so yeah, I wondered about that too. I realise now that's not the way to go to achieve my goals.
I have been trying to educate myself for the last few months by reading books etc so that I can achieve a sustainable diet & workout program, and I wish I had found this group sooner. Books are great, but you can't ask them a question lol.
Thanks again :drinker:0 -
You can stay in the 8-12 rep range if you want. It's just that if you're doing something at 20 lbs for 12 reps then next time go to 25 lbs and 8 reps. Once you work back up to 12 reps with that weight, increase again and go back to 8 reps (or even 6 if necessary). Eventually you might need to drop down to 5-6 once things get really heavy and for some of your compound moves, but I bet you could progress for a while sticking in the 8-12 rep range if you wanted to.I was thinking that I should be able to do 8-12 reps again when I increase the weight, but actually after reading your comment, I think the sensible thing is when I am ready to increase the weight to do lower reps, like 5-6 reps to allow me to progress (with good form of course).0 -
You can stay in the 8-12 rep range if you want. It's just that if you're doing something at 20 lbs for 12 reps then next time go to 25 lbs and 8 reps. Once you work back up to 12 reps with that weight, increase again and go back to 8 reps (or even 6 if necessary). Eventually you might need to drop down to 5-6 once things get really heavy and for some of your compound moves, but I bet you could progress for a while sticking in the 8-12 rep range if you wanted to.I was thinking that I should be able to do 8-12 reps again when I increase the weight, but actually after reading your comment, I think the sensible thing is when I am ready to increase the weight to do lower reps, like 5-6 reps to allow me to progress (with good form of course).
I guess that's kind of what I meant - except you've explained it better lol
Previously when I've increased the weight I've waited until I could do at least 8 reps at the higher weight before moving up and that's kind of why I'm sticking where I am now because I'm not ready for 8 at the higher weight. Although to progress to that, I could start with lower reps and, like you say, work back up to 12. All I meant was that I don't necessarily need to wait until I can do 8 again before increasing
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Heybales - that's actually a really good suggestion. I have been really conscious of my form if I do a push up and instead of doing them on the floor I had moved to doing them on an incline but this still aggravates my shoulder a bit, I think because my core and triceps aren't strong enough yet so my shoulder is over-compensating. I workout at home though due to other responsibilities and time restrictions and don't have a bench, although I do have a multi-gym (which I don't use very often as I prefer free weights) but I suppose I could do the seated chest press instead to help build some strength. I am dieting too, with a 500 cal deficit each day but I still aim for around 1750-1850 cals a day and occasionally eat at maintenance for a day and currrently aiming for 40/35/25 carb/protein/fat ratios.
Actually, suggestion was merely to look at bench press form regarding arm and elbow position so you are not putting the load mainly on the shoulders - and applying it to push-ups.
Because it's the same movement.
Then decide if proper form on pushups, even incline, for best non-shoulder engagement still uses the shoulder too much.0 -
I'm glad you asked as I've wondered this myself. I'm still fairly new to strength training and for me, "Barbie weights" are challenging for some things. I feel a bit self-conscious in the free weights section of the gym lifting as little as I do but I think if you look at my long, scrawny arms you realize I'm lifting an appropriate amount for me at this stage. DH has been doing personal training for me to get me started and the way he's been calibrating weights for me fit with the advice in this thread, so that's good to see. 0
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I'm glad you asked as I've wondered this myself. I'm still fairly new to strength training and for me, "Barbie weights" are challenging for some things. I feel a bit self-conscious in the free weights section of the gym lifting as little as I do but I think if you look at my long, scrawny arms you realize I'm lifting an appropriate amount for me at this stage. DH has been doing personal training for me to get me started and the way he's been calibrating weights for me fit with the advice in this thread, so that's good to see.
In those cases, you can usually tell when the person is using them.
We've all seen the person that is using weight that is obviously too light, and usually doing curls, or tricep kickbacks wrong, or some other motion you wonder what muscle they are working and if they have a clue.
But their motion is fast and easy, right up to 20 reps, bam, bam, bam. Looks like nothing in their hands and just doing motion.
If the "barbie" weights are hard for you, it probably shows after 10-15 reps.
I tend to see it too with using those lighter weights with iso exercises, instead of heavier weights on compound moves that would actually work the same smaller muscles anyway.0 -
I'm glad you asked as I've wondered this myself. I'm still fairly new to strength training and for me, "Barbie weights" are challenging for some things. I feel a bit self-conscious in the free weights section of the gym lifting as little as I do but I think if you look at my long, scrawny arms you realize I'm lifting an appropriate amount for me at this stage. DH has been doing personal training for me to get me started and the way he's been calibrating weights for me fit with the advice in this thread, so that's good to see.
I'm glad by my asking it's helped someone else too :drinker:0
