Lifting Free Weights/ New to working out

THISisTARRAN
THISisTARRAN Posts: 487 Member
in Fitness and Exercise
Just wondering if anyone has an idea...at what point do you start to up the weights? When I first started working out...like 2 weeks ago I was really sore from the squats and everything, but now my legs aren't sore too much anymore and neither is anything else. It's still hard to actually do the work outs, even like back extensions, but I don't feel really sore the next day. I'm not an expert so I'm not sure what my plan of action should be regarding this. Thoughts?

Replies

  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Base it on your ability to complete the exercise rather than on how sore you are the next day.
    For instance, once I can do 3 sets of 12 (the last two reps of the last two sets should be difficult to complete) then I increase weight and drop back down to 8 reps. I work my way up to 3x12 again and repeat.
  • THISisTARRAN
    THISisTARRAN Posts: 487 Member
    So you still increase the weight even though it is difficult to complete the last two reps? Right now I do 3 sets of 10 of everything and the last ones are still hard to complete.
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    edited January 2016
    THISisTARRAN wrote: »
    So you still increase the weight even though it is difficult to complete the last two reps? Right now I do 3 sets of 10 of everything and the last ones are still hard to complete.

    Yes, even though the last reps are difficult to complete. That's why I drop my reps down to 8 when I increase the weight. I couldn't add 5 lbs and still do 12 reps.

    If the last couple are hard to finish then you're doing it right. If it's not difficult to complete your final reps, you're likely not working with enough weight.

    So in your case, you're doing 3x10 right now. Maybe next week you can squeeze out 11 on the last set so the week after that you try for 3x11. Once you can do that you find that you've got enough juice to squeeze a 12th rep out of the last set. So the next week you try for 3x12. Once you successfully complete 3x12, the next week you up the weight a notch (from 17.5 to 20 lb dumbbells for instance) and shoot for 3x8.
    And so on and so on...

    Note: I'm not saying you have to do it this way. This is just my method for adding weight and making sure I'm always progressing.
  • rileysowner
    rileysowner Posts: 8,331 Member
    Are you using a program put together by someone?
  • THISisTARRAN
    THISisTARRAN Posts: 487 Member
    Thanks for the advice. I'm not trying to get bulky, just toned and lose weight.
  • THISisTARRAN
    THISisTARRAN Posts: 487 Member
    rileysowner wrote: »
    Are you using a program put together by someone?

    No, just a program I put together.
  • arditarose
    arditarose Posts: 15,573 Member
    THISisTARRAN wrote: »
    rileysowner wrote: »
    Are you using a program put together by someone?

    No, just a program I put together.

    You should do a structured/proven program. It will help with the progressive overload as well. Many will actually help you calculate how much you should be lifting each session.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited January 2016
    THISisTARRAN wrote: »
    Thanks for the advice. I'm not trying to get bulky, just toned and lose weight.

    Here's a great article which explains what "toning" is (and isn't), and how to do it: http://www.aworkoutroutine.com/muscle-tone/

    As to getting bulky, he also wrote an excellent article addressing that misconception: http://www.aworkoutroutine.com/workout-routines-for-women/


    Bottom line is that women won't "accidentally" get bulky from lifting weights. Especially while in a calorie deficit. If it was that easy to bulk up, there would be a lot more huge guys walking around - because many, many guys spend a lot of time and effort trying to put on that bulk - which doesn't come anywhere near as easily as most beginning female lifters think it does.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    @THISisTARRAN & @rileysowner have a look at All Pro. It has a rep progression similar to what you have been talking about but is a well structured compound lifting routine.
    I started it in November and it is going well.

    Cheers, h.
    http://forum.bodybuilding.com/showthread.php?t=160947761
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    edited January 2016
    middlehaitch wrote: »
    @THISisTARRAN & @rileysowner have a look at All Pro. It has a rep progression similar to what you have been talking about but is a well structured compound lifting routine.
    I started it in November and it is going well.

    Cheers, h.
    http://forum.bodybuilding.com/showthread.php?t=160947761

    Second the recommendation to check out All Pro's routine. It's a solid routine with good progression and deloads built in.

    [ETA:] Soreness is not a good gauge of the effectiveness of your workouts. As you get accustomed to strength training, you shouldn't be sore after every workout like you were in the beginning.
  • rileysowner
    rileysowner Posts: 8,331 Member
    edited January 2016
    arditarose wrote: »
    THISisTARRAN wrote: »
    rileysowner wrote: »
    Are you using a program put together by someone?

    No, just a program I put together.

    You should do a structured/proven program. It will help with the progressive overload as well. Many will actually help you calculate how much you should be lifting each session.

    If you said you just put it together yourself I was going to respond the same way. Putting a program together is not as easy as it seems. I would highly suggest you look at a pre-made program. I see there are already suggestions, and I would say give a plan put together by someone else with actual progression (ie. increase in weight) built in. A program put together by someone who has experience also usually avoids the mistakes of having mainly isolation exercises rather than mostly compound lifts, and forgetting certain body parts. I would highly recommend looking into something made by someone else. All pro, New Rules of Lifting, Stronglifts, etc. You will find that the results you get will be much better in the long run.
  • sgthaggard
    sgthaggard Posts: 581 Member
    THISisTARRAN wrote: »
    So you still increase the weight even though it is difficult to complete the last two reps? Right now I do 3 sets of 10 of everything and the last ones are still hard to complete.
    If you are finding it difficult to complete the last two reps, you are using the perfect weight. When it's no longer difficult, that's when you increase.

  • time2cutnow
    time2cutnow Posts: 150 Member
    I do 12 reps to failure. If I can complete the 13th rep I up the weight.
  • Sumiblue
    Sumiblue Posts: 1,597 Member
    AnvilHead wrote: »
    THISisTARRAN wrote: »
    Thanks for the advice. I'm not trying to get bulky, just toned and lose weight.

    Here's a great article which explains what "toning" is (and isn't), and how to do it: http://www.aworkoutroutine.com/muscle-tone/

    As to getting bulky, he also wrote an excellent article addressing that misconception: http://www.aworkoutroutine.com/workout-routines-for-women/


    Bottom line is that women won't "accidentally" get bulky from lifting weights. Especially while in a calorie deficit. If it was that easy to bulk up, there would be a lot more huge guys walking around - because many, many guys spend a lot of time and effort trying to put on that bulk - which doesn't come anywhere near as easily as most beginning female lifters think it does.


    Those articles you linked to are brilliant! Especially the "toned" one. I cringe when I hear the word tone.
  • jessef593
    jessef593 Posts: 2,272 Member
    There's free weights?!? Where! Hook me up with some of those!

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