Not Progressing & What is a Good Weight?

flrancho
flrancho Posts: 271 Member
in Fitness and Exercise
I've been trying to do Ice Cream Fitness lately mixed with some other things at the gym. One of the exercises I incorporate weekly is a triceps extention to help with underarm strength and hopefully get rid of the incredible amount of flab that seems to like to hang out on my underarms.

Anyway, I've been doing it for maybe a month and have increased weight by at least 10 pounds in all my exercises. I started at 5 lbs on triceps extentions using dumbells because that's all I could do. The 5 pounds are now pretty easy, however the next size dumbells up are 8 lbs. I've tried the 8 lbs before, but I can only get 4 or so in before the muscles in my arms (especially the left one) , just start quivering and I have to really fight to get the dumbell back over my head, usually after about 4 of them, its gotten to the point where I just can't do the exercise anymore because I can't physically get them back over my head. I'm supposed to be doing three sets of eight, not one set of four, and the next size down is too light.

What should I do?

Also, what is a good weight to lift if I'm wanting to loose body fat? The heaviest one I can pick up even if I'm struggling to get through a single set? The heaviest one I can do where I can finish the set, but still provides some sort of challenge (ie I can feel that there's weight there). Or one I can pick up really easy, so as the exercise feels like practically nothing (I know its not this one, but just to illustrate what I'm trying to say).

Replies

  • FatMoojor
    FatMoojor Posts: 483 Member
    You should be lifting a weight which allows you to complete the required number of reps for the required number of sets but you shouldn't be able to do more.

    So if you complete 3x8 and could easily do another 1x8 that is too little
    If you can only complete a single set that is far to much.

    If 5lb is too easy and 8lb is too hard then prehaps increase the number of reps per set. So instead of 3x8 try 3x10 and then 3x12.

    When all of those become too easy, you may have built up enough strength to take on the 8lbs.
  • jeffpettis
    jeffpettis Posts: 865 Member
    Lifting weights is not going to help you lose body fat. Especially not in a specific area from an isolation exercise. Fat loss comes from a calorie deficit. Having said that, you should still lift to maintain the lean body mass you have while losing body fat, but don't expect it to cause you to lose fat.

    For your other question about progressing with weights. Once you are able to lift a weight for the prescribed number of reps you should progress to the next heavier weight, in your case the 8 pound dumbell. Even if you can't lift that weight for the precribed 3 sets of 8. Do as many as you can for each set, then next time try to beat that amount until you hit 3x8 then raise the weight again. Or instead of doing 3x8 do 3x10 or 3x12 with the five pounder and once you can do that move up to the eight pound dumbell and start the process all over again.
  • LKArgh
    LKArgh Posts: 5,178 Member
    Regarding the dumbbell issue, there are several approaches. One is to just go with the heavier weight and lower the reps, and gradually build back up to your initial reps. The other is to increase reps with the lower weight and then try again the initial reps with the higher weight when you are comfortable at the new increased reps. Again this could be gradual, like increase to 10 reps, then next week to 12 etc, until you feel ready for the heavier dumbbell. And there is the combination approach: start with higher reps lower weight for the first set(s), then attempt a lower rep set with the higher weight.
    In any case, you are not going to lose fat by working with weights.Maintain or even build some muscle, so you look firmer, sure. Lose fat, no.
  • LKArgh
    LKArgh Posts: 5,178 Member
    edited September 2015
    Also I have no idea why you are on a 1000 calorie diet, but unless you are EXTREMELY short (as in people stare when you walk in the street, short), if your logging is accurate, you should not be lifting at all until you increase calories to something more reasonable. Crash dieting and lifting do not go together.
  • AsISmile
    AsISmile Posts: 1,004 Member
    How about grabbing a 5lbs dumbbell and 1 lbs dumbbell in one hand? Or otherwhise a 1 lbs wrist weight.
  • flrancho
    flrancho Posts: 271 Member
    Humm, lifting weights is what everyone here suggested for lowering body fat percentage. I'm almost at my goal, just "skinny fat", and needing to lower body fat percentage. You don't do that by lifting?

    As for everything else, thanks for the tips.

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