Does weight training ever seem almost too easy?

katysmelly
katysmelly Posts: 380 Member
in Fitness and Exercise
I went to the gym today and did legs, plus a little bit of - I don't know what you call it... rotational things with the cables. Anyway, I did a bunch of squats (five sets). I did some lunges up onto a step (one set) while holding as much weight as safely possible. I did a bunch of walking lunges, again with somewhat heavy dumbbells. Mixed in I did some thingamabobs with the cables (where you rotate your torso.)

I just did a bunch of squats and lunges (and that other thing) with heavy weights for several sets. BTW, I consider "failure" to mean "can't maintain correct form." Perhaps others consider failure to be when they simply can't do another rep at all. On my last rep I will feel a bit shaky but I could do more if I weren't afraid of falling over or doing something dumb like that.

It was all over rather quickly. Although my legs were a little bit quivery walking down the stairs, I still sort of felt like "that's it?" I didn't do any cardio so I didn't drip with sweat. I didn't have that endorphin high from intense cardio, either.

Is my problem the "failure" thing? Should I go to the point of feeling queasy and unable to lift the bar one more time, regardless of form? Should I do lots of other variations of leg exercises? Or is weight lifting actually that simple?

Replies

  • radario
    radario Posts: 59 Member
    I have been following a weight lifting programme for 4 months and when I get to the stage that it feels too easy I increase weights and/or reps. You should be lifting so that the last few reps are a real struggle to get through but can still be done with good form. Never sacrifice form for more reps. Been there injured myself!
    As for sweat, hell yes do I sweat when I lift heavy enough!

    Cardio maybe gives a different high for some people. I know that sometimes I just want to get in my bike and go rrrrreally fast but that's more about mental release for me I think. I look at cardio and lifting differently, one is for burning those calories and the other is for creating a beautiful shape for when the fat is gone :)
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    It doesn't sound like you have a specific plan in place. Your weight lifting routine should have you progressively loading so that you are aiming for specific weight and rep goals. That's not to say that a good lifting program won't have weeks built in where you are not pushing for max weights and lifts, but those weeks also serve an important purpose.

    My recommendation is to find a pre made lifting program that you like and stick with it. Most common suggestions are strong lifts 5x5, starting strength, and NROLW.
  • rybo
    rybo Posts: 5,424 Member
    Going to technical failure is good. You don't need to push past that. If you really want to "feel" it a little more you can always add some drop sets and keep going with lighter weight. But otherwise stick to the plan. If you don't have a plan, find one to follow.
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  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Also, I would wait until tomorrow before officially declaring "that's it?" for weight lifting......:devil:
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    So how many total exercises and sets for each one did you do?

    A.C.E. Certified Personal and Group Fitness Trainer
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    Been in fitness for 30 years and have studied kinesiology and nutrition
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    to begin with, when you're learning proper form, you should use weights that feel easy...... but that's just to begin with, once you've got the form reasonably okay, you need to start progressively adding weight, and it should get harder and harder from there... once you get to that stage (which shouldn't really take more than a few training sessions), if it seems too easy, then the weights are too light.

    I second the recommendations for starting strength and stronglifts 5x5
  • arditarose
    arditarose Posts: 15,573 Member
    What everyone else said. But also, do you REALLY like weight lifting, like me? I don't necessarily feel like "oh, that's it?" but when I lift I'm just kind of happy and and not like "Jesus CHRIST! I want this to be over" like when I do cardio/plyometrics/body weight/ anything other than weight lifting. BUT I do sweat and feel it the next day.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    Also, I would wait until tomorrow before officially declaring "that's it?" for weight lifting......:devil:

    :laugh:
  • em435
    em435 Posts: 210 Member
    Also, I would wait until tomorrow before officially declaring "that's it?" for weight lifting......:devil:

    Haha! So much truth here!

    Don't underestimate the DOMS!
  • katysmelly
    katysmelly Posts: 380 Member
    Oh, I do lift progressively heavier. I aim for a weight that I can life 8-12 times. Sometimes I will lift a weight that I can only do 4-6 times, just to try out a heavier weight and see if I'm ready for it.

    I've outgrown the weights in the general area of the gym and have moved down into the weight room where I never see any women.

    I also need the squat rack because I squat heavier than I can lift over my head and put onto my shoulders.

    For the lunges, the dumbbells have to be of a weight where I can keep my balance, which right now is a total of 20kg (44lbs). For squats I am up to 30kg, although I think I am ready to go heavier because I am doing 12 reps at that weight for several sets.

    I do deadlifts on a different day but I know some people do them on legs day.

    I know I'll feel it in my legs tomorrow but I still feel like I haven't really done anything while I'm actually in the gym, lifting. My heart rate does get up for brief periods and I feel slightly tired in general - but it is all over so fast and I just don't feel like I have done something immense.
  • AnabolicKyle
    AnabolicKyle Posts: 489 Member
    Yes!!!

    unless youre doing squats, deadlifts or an Olympic lift

    if youre squatting with max effort you should be close to death afterwards
  • QueenBishOTUniverse
    QueenBishOTUniverse Posts: 14,121 Member
    Each person will be a little different. I can go through my upper body days and barely break a sweat and not feel much, but I know I've maxed out because my last lift barely made it back on to the hooks. But squat or deadlift days, I'm huffing and puffing like the big bad wolf on those days. Personally, I would say you haven't maxed your weight yet on those days. Don't go adding a ton of weight to those lifts, but on 5x5 you keep adding 5lbs to your squats every workout and 10lbs to your DL's until you CAN'T get through all your sets and reps. If you can get through all your sets and reps, then it's time to add some weight.
  • katysmelly
    katysmelly Posts: 380 Member
    I went to the gym today and did legs, plus a little bit of - I don't know what you call it... rotational things with the cables. Anyway, I did a bunch of squats (five sets). I did some lunges up onto a step (one set) while holding as much weight as safely possible. I did a bunch of walking lunges, again with somewhat heavy dumbbells. Mixed in I did some thingamabobs with the cables (where you rotate your torso.)

    I just did a bunch of squats and lunges (and that other thing) with heavy weights for several sets. BTW, I consider "failure" to mean "can't maintain correct form." Perhaps others consider failure to be when they simply can't do another rep at all. On my last rep I will feel a bit shaky but I could do more if I weren't afraid of falling over or doing something dumb like that.

    It was all over rather quickly. Although my legs were a little bit quivery walking down the stairs, I still sort of felt like "that's it?" I didn't do any cardio so I didn't drip with sweat. I didn't have that endorphin high from intense cardio, either.

    Is my problem the "failure" thing? Should I go to the point of feeling queasy and unable to lift the bar one more time, regardless of form? Should I do lots of other variations of leg exercises? Or is weight lifting actually that simple?

    Thought I would update:

    My bum is still sore two days later. I went on a hill walk yesterday (the day after leg day) and my legs did feel a bit tired. So, I guess I am doing *something.* But I will try to increase the intensity of my leg workouts, anyway. I still think that failure means "can't maintain good form" but I will add other exercises to do after reaching that point with my usual squats and lunges. Even if all I can do is use the leg press machine (due to safety/form). I don't like machines but I do rather like the leg press machine for some things, such as seeing increases in strength by checking to see what the max weight I can do even once currently is.

    My cardio is fairly leg intensive: I either go hiking up the biggest hill I can get to (weather allowing) or I use the stair climber machine (the one that looks like a down escalator) at a pretty intense level for about 20 minutes. Maybe I should add in some stationary cycling, as I hate the way it feels on my quads, which probably means I should do it more.
  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    Yes it really is that simple.

    When you get doms and/or see the results appearing you'll know you're doing it right.
  • jessicagrieshaber
    jessicagrieshaber Posts: 167 Member
    Also, I would wait until tomorrow before officially declaring "that's it?" for weight lifting......:devil:
    +1

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