How do I no if I work hard enough at the gym

Movemoreguy22
Movemoreguy22 Posts: 386 Member
edited November 30 in Goal: Gaining Weight and Body Building
Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo
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Replies

  • ndj1979
    ndj1979 Posts: 29,136 Member
    if the weights feel too light then add five pounds and see how you do in your rep ranges, if that still feels easy then add another five pounds...

    you should be able to get your last rep up with good form but feel like you are straining to get it up; unless you are performing to failure you should feel like you have one rep left in the tank ...
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    You know you're working hard enough at the gym when your body feels tired the next day. When you feel the burn in your muscles. Push yourself to the max and go 2 extra reps when you feel you are "done"
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    edited March 2016
    So am I aiming for a burn? Cos If i take back day for example I never feel a burn, just form goes out the window when I start to struggle..
  • ndj1979
    ndj1979 Posts: 29,136 Member
    garyggriffin wrote: »
    So am I aiming for a burn? Cos If i take back day for example I never feel a burn, just form goes out the window when I start to struggle..

    when your form breaks down that means that you have reached your limit..

    I dont really agree with the whole you have to feel a burn in order to be having a good workout theory ..

  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    OK well I'm normally sore the next day but wouldn't say I'm tired. Question for back day say if I'm doing a single arm row (on bench) or lat pull down on the negative am I keeping lats tight im shocking with back day. My Rhomriods (how ever u spell it) are weak and causing scuplua winging or chest is to tight one of them haha
  • sault_girl
    sault_girl Posts: 219 Member
    I think it sounds like you might really benefit from taking a few private sessions with a personal trainer to help you get started and get set up with a program.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    I gym 6am in the morning PT not about then.
    Can't do after work, as I spend it with my kids before they go to bed

  • ndj1979
    ndj1979 Posts: 29,136 Member
    are you on a structured lifting program?
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    edited March 2016
    This what I was doing.. Monday squat bench, shoulder press dips. Wednesday deadlift, rows, pull up, curl
    Friday squat. Some type of press, shoulder press, dips
    But today I thought I try different tactics. I did lat pull down 4 sets T-bar row 3 sets upright row 20 x 2 sets , single leg rdl 3 sets dips 3 sets and tricep extension with ez bar 3 sets
  • dave_in_ni
    dave_in_ni Posts: 533 Member
    I've been wondering the same, I'm a carpenter and as you would know involves a lot of carrying lifting etc also. I come out after my workout which has 5-8 compound exercises not having broke a sweat but like you can't lift any heavier so not sure where I am going wrong.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    Maybe we used to working hard and need to work harder have less rest time 10secs max haha
  • ndj1979
    ndj1979 Posts: 29,136 Member
    garyggriffin wrote: »
    This what I was doing.. Monday squat bench, shoulder press dips. Wednesday deadlift, rows, pull up, curl
    Friday squat. Some type of press, shoulder press, dips
    But today I thought I try different tactics. I did lat pull down 4 sets T-bar row 3 sets upright row 20 x 2 sets , single leg rdl 3 sets dips 3 sets and tricep extension with ez bar 3 sets

    i would suggest finding a structured program like strong lifts, all pro beginner, PHUL..etc...
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    I did stronglifts got bored of doing the same bloody thing... also felt guilty being on the squat rack for so long. People looking at you dribbling in anger cos your taking forever
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited March 2016
    garyggriffin wrote: »
    So am I aiming for a burn? Cos If i take back day for example I never feel a burn, just form goes out the window when I start to struggle..

    You only work for the burn, or even a pump, if you are body building at higher rep ranges. If you are doing heavier weights it's when your form breaks down and you could fail on the next rep. You won't feel the burn working heavy.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    garyggriffin wrote: »
    OK well I'm normally sore the next day but wouldn't say I'm tired. Question for back day say if I'm doing a single arm row (on bench) or lat pull down on the negative am I keeping lats tight im shocking with back day. My Rhomriods (how ever u spell it) are weak and causing scuplua winging or chest is to tight one of them haha

    You have upper cross syndrom by the sounds of it. Means your chest is tight and you have an anterior rotation of the shoulders causing winging. I would do more rows and stretch your chest out a lot.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    Cheers wheelhouse
    Wheelhouse15 wrote: »
    garyggriffin wrote: »
    OK well I'm normally sore the next day but wouldn't say I'm tired. Question for back day say if I'm doing a single arm row (on bench) or lat pull down on the negative am I keeping lats tight im shocking with back day. My Rhomriods (how ever u spell it) are weak and causing scuplua winging or chest is to tight one of them haha

    You have upper cross syndrom by the sounds of it. Means your chest is tight and you have an anterior rotation of the shoulders causing winging. I would do more rows and stretch your chest out a lot.

    Cheers bud... I went on bodybuilders website and found a program I give that a shout
  • trjjoy
    trjjoy Posts: 666 Member
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?
  • JoRocka
    JoRocka Posts: 17,525 Member
    ndj1979 wrote: »
    are you on a structured lifting program?

    that was my EXACT question.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    trjjoy wrote: »
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?

    The type of language you happen to type and understand
  • CasperNaegle
    CasperNaegle Posts: 936 Member
    I would do compound lifts and lift as heavy as you can for 4-6 reps, when you get 6 on all three sets add more weight, you will grow your muscles and gain strength. Do you get plenty of protein in your diet?
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    For me progression shows that I am working hard enough
  • SteveJWatson
    SteveJWatson Posts: 1,225 Member
    trjjoy wrote: »
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?

    I suspect Gary is British, he types in a slightly colloquial manner that other Brits could easily understand.

    "Blowing out of ones *kitten*" means "winded from cardiovascular exertions".

    Glad to be of service. :p

  • 883xlsportster
    883xlsportster Posts: 221 Member
    Research time under tension & mind muscle connection. Assuming you are aiming for hypertrophy. Cheers.
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    SteveJWatson wrote: »
    trjjoy wrote: »
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?

    I suspect Gary is British, he types in a slightly colloquial manner that other Brits could easily understand.

    "Blowing out of ones *kitten*" means "winded from cardiovascular exertions".

    Glad to be of service. :p

    Makes total sense to me. I got it at 'lifting me weights'. Salt of the earth an all that. Top bloke.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    SteveJWatson wrote: »
    trjjoy wrote: »
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?

    I suspect Gary is British, he types in a slightly colloquial manner that other Brits could easily understand.

    "Blowing out of ones *kitten*" means "winded from cardiovascular exertions".

    Glad to be of service. :p

    I am British :)
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    garyggriffin wrote: »
    SteveJWatson wrote: »
    trjjoy wrote: »
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?

    I suspect Gary is British, he types in a slightly colloquial manner that other Brits could easily understand.

    "Blowing out of ones *kitten*" means "winded from cardiovascular exertions".

    Glad to be of service. :p

    I am British :)

    See this is where we need the translation sidebars. ;)
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    Wheelhouse15 wrote: »
    garyggriffin wrote: »
    SteveJWatson wrote: »
    trjjoy wrote: »
    garyggriffin wrote: »
    Might sound like a stupid but I work in the construction world. all day i move concrete post depending on size mostly 8ft which weigh 60 to 70kg each so I'm used to hard work. So when I'm gymming it and lifting me weights I have my minute rest so on so on. I finish my workout off I feel normal, maybe a little pumped from whatever I might have been working on but Im fine. I can't go heavier cos I can't lift it.
    If I'm playing sport that's a different sorry I'm blown out my *kitten*. My cardio is poo

    What kind of language is this?

    I suspect Gary is British, he types in a slightly colloquial manner that other Brits could easily understand.

    "Blowing out of ones *kitten*" means "winded from cardiovascular exertions".

    Glad to be of service. :p

    I am British :)

    See this is where we need the translation sidebars. ;)

    It's easy to understand us.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    ndj1979 wrote: »
    garyggriffin wrote: »
    This what I was doing.. Monday squat bench, shoulder press dips. Wednesday deadlift, rows, pull up, curl
    Friday squat. Some type of press, shoulder press, dips
    But today I thought I try different tactics. I did lat pull down 4 sets T-bar row 3 sets upright row 20 x 2 sets , single leg rdl 3 sets dips 3 sets and tricep extension with ez bar 3 sets

    i would suggest finding a structured program like strong lifts, all pro beginner, PHUL..etc...

    I went onto bodybuilding and found a programme so gonna give that a shout see what happens... but I've gone to morning sessions, thinking I have a whole day of eating ahead of me and for evening workouts I just want to go to bed... that's my theory anyway
  • wanderingrat
    wanderingrat Posts: 16 Member
    edited March 2016
    You know... googling or reading up a diagnosis is one thing. But if you're lifting with (I'm gonna be very direct) crappy posture and possibly (most likely) bad execution of the exercise and you do not have the proper knowledge and a good mirror to place for correcting yourself... I very strongly recommend you go and make your time to take a session or two with a personal trainer or even better with a physical therapist.

    If you lift wrongly, you can *kitten* up your scapula problems even more.

    By what you did discribe so far, I rather think you should probably first work on innervation of your scapula stabilisers and general perception training of posture and movement before you go and do the heavy lifting.

    All in all that's not quite the answer to your question, but I'm a bit concerned about your health there.
  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    wanderingrat wrote: »
    You know... googling or reading up a diagnosis is one thing. But if you're lifting with (I'm gonna be very direct) crappy posture and possibly (most likely) bad execution of the exercise and you do not have the proper knowledge and a good mirror to place for correcting yourself... I very strongly recommend you go and make your time to take a session or two with a personal trainer or even better with a physical therapist.

    If you lift wrongly, you can *kitten* up your scapula problems even more.

    By what you did discribe so far, I rather think you should probably first work on innervation of your scapula stabilisers and general perception training of posture and movement before you go and do the heavy lifting.

    All in all that's not quite the answer to your question, but I'm a bit concerned about your health there.

    I give stretching a go 1st. With work I carry alot of stuff in front of me so problery causing tightness
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