Not lifting enough?

sanfromny
sanfromny Posts: 770 Member
in Fitness and Exercise
So I've started lifting and I love it. My concern is that I am not lifting enough. How do you gauge when you are lifting the right amount of weight? My husband used to play football so he packs it on way too heavy for me or so I believe. He says if I can move it than use it. Right now I'm working light with high reps..i.e 12-15lb dumbbells 15 reps per set for arm back and shoulders. Squatting and lunging with a bar..sometimes with an additional 10-20lbs. Bench pressing with just the bar, no additional weight although my husband will throw another 20-40 on it which feels like too much. My heart rate does shoot up during sets 2 and 3 according to my HR monitor but I'm not at exhaustion. Opinions?

Replies

  • rybo
    rybo Posts: 5,424 Member
    You should be close to technical failure during the last rep of your set. Which means, stopping at the point where form breaks down, or the speed of completing the rep increases dramatically.
  • pinksarah7
    pinksarah7 Posts: 7 Member
    You should really be pushing yourself to do the last few reps of the set. If you feel you can do more than your rep goal then up the weight
  • jemhh
    jemhh Posts: 14,261 Member
    edited May 2016
    "Enough" is dependent on the number of reps and sets that you are doing. Your aim should be to complete your reps/sets with good form. If you're doing 15 reps, you're going to use less weight than somebody aiming for 5 reps. This is why having a program to follow, rather than winging it, is usually helpful for beginners. Here are a few beginner programs that are specific as to when to add weight and helpful in figuring out how much weight to start with:

    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    * Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    * Stronglifts - http://stronglifts.com/
  • aub6689
    aub6689 Posts: 351 Member
    What is "high reps"?

    Usually I do anywhere from 8-15 reps. If at 15 reps I can still do more, then I up the weight. I think it is easiest to give yourself a rep range and then determine your weight off of what you can or cannot successfully perform within that range.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    Do you use a progressive lifting program like Stronglifts 5X5? It's a progressive lifting program that keeps you adding 5 pounds every time you successfully complete your sets. You can check it out at stronglifts.com. I've been using it for 6-7 months. I continue to improve my weight on squats, bench, deadlifts, etc. I love it.
  • sanfromny
    sanfromny Posts: 770 Member
    @jemhh Thank you for the links! The Starting Strength & Practical Programming Novice didn't work tho :frowning: but I'm gonna take some time to read through them and see which is best for me because they all seem quite different.
  • Misspinklift
    Misspinklift Posts: 384 Member
    Your husband is build different than you are. First you have to think about your diet if you want build some definitions to your body. If you feel you could do much in your reps, than it is possible your lifting too light. Ppl reps depends on them. Some do 15 a set, 30, or 25. It really depends on the individual. Now a general rule for everyone is button half: legs, thighs, hips, and half you intend you go heavier than your upper half. That is chest, arms, shoulders, and back. You have to think which is your strongest area. For me it is my legs. So I go about 24-30 on my legs with Dumbbells and I fell within the first rep. That is my heaviest weights. My upper body is the my weakest, so I go which 8-10 pounds. Now if you can't go too heavy or haven't invested in heavier weights that is appropriate for you than you really need to learn to think about the moves your trying to do and go slower while doing it. Also think about flexing the movement so you can feel it more. Usually by going slow you will feel the burn.

    I hope I helped.
  • marthaglz910
    marthaglz910 Posts: 13 Member
    jemhh wrote: »
    "Enough" is dependent on the number of reps and sets that you are doing. Your aim should be to complete your reps/sets with good form. If you're doing 15 reps, you're going to use less weight than somebody aiming for 5 reps. This is why having a program to follow, rather than winging it, is usually helpful for beginners. Here are a few beginner programs that are specific as to when to add weight and helpful in figuring out how much weight to start with:

    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    * Starting Strength & Practical Programming Novice - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    * Stronglifts - http://stronglifts.com/

    Off topic but your posts are my favorite, you're always so helpful :)
  • sanfromny
    sanfromny Posts: 770 Member
    @quiksylver296 , I'll have what you're having! lol. Your profile pic is great!.. I did see that link that jemhh included. So maybe I'll try that one.
  • jemhh
    jemhh Posts: 14,261 Member
    edited May 2016
    sanfromny wrote: »
    @jemhh Thank you for the links! The Starting Strength & Practical Programming Novice didn't work tho :frowning: but I'm gonna take some time to read through them and see which is best for me because they all seem quite different.

    Aha. It looks like the Wiki has been taken down. I'll update my links. Those are books, though, if you are interested in either program.
  • TR0berts
    TR0berts Posts: 7,739 Member
    This may help:

    http://web.archive.org/web/20160119081741/http://startingstrength.wikia.com/wiki/FAQ:The_Program#Three_Flavors_of_Starting_Strength

    The formatting is messed up, and I can't seem to find certain things I've seen there before.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    sanfromny wrote: »
    @quiksylver296 , I'll have what you're having! lol. Your profile pic is great!.. I did see that link that jemhh included. So maybe I'll try that one.

    @sanfromny I'm biased, because I love it so much! I want everyone (especially women) to try Stronglifts! LOL :D Give it at least six months. It seems that some people give up on it too quickly. I didn't start seeing the awesome results until 4-6 months in.

    I love that it only takes about 45 minutes per session, three times per week. I can easily fit that into my life, even working full-time, being a wife and mom, etc. You can download the app at the website, too. That allows you to track your progress at the gym.

    I'm currently squatting 200 lbs, benching 128.5 lbs (I bought fractional plates when I couldn't move up by 5 pounds anymore), and deadlifting 245 lbs.
  • sanfromny
    sanfromny Posts: 770 Member
    You are my hero right now @quiksylver296 ! I'm patient so I'm very okay with seeing results by the end of the year. That would bring me into birthday #40 and that would be awesome!!! :star:
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    quiksylver296 wrote: »
    sanfromny wrote: »
    @quiksylver296 , I'll have what you're having! lol. Your profile pic is great!.. I did see that link that jemhh included. So maybe I'll try that one.

    @sanfromny I'm biased, because I love it so much! I want everyone (especially women) to try Stronglifts! LOL :D Give it at least six months. It seems that some people give up on it too quickly. I didn't start seeing the awesome results until 4-6 months in.

    I love that it only takes about 45 minutes per session, three times per week. I can easily fit that into my life, even working full-time, being a wife and mom, etc. You can download the app at the website, too. That allows you to track your progress at the gym.

    I'm currently squatting 200 lbs, benching 128.5 lbs (I bought fractional plates when I couldn't move up by 5 pounds anymore), and deadlifting 245 lbs.

    Fractional plates have been a godsend for me, especially with OHP
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    singingflutelady wrote: »
    quiksylver296 wrote: »
    sanfromny wrote: »
    @quiksylver296 , I'll have what you're having! lol. Your profile pic is great!.. I did see that link that jemhh included. So maybe I'll try that one.

    @sanfromny I'm biased, because I love it so much! I want everyone (especially women) to try Stronglifts! LOL :D Give it at least six months. It seems that some people give up on it too quickly. I didn't start seeing the awesome results until 4-6 months in.

    I love that it only takes about 45 minutes per session, three times per week. I can easily fit that into my life, even working full-time, being a wife and mom, etc. You can download the app at the website, too. That allows you to track your progress at the gym.

    I'm currently squatting 200 lbs, benching 128.5 lbs (I bought fractional plates when I couldn't move up by 5 pounds anymore), and deadlifting 245 lbs.

    Fractional plates have been a godsend for me, especially with OHP

    That what I actually bought them for. There was no way I was jumping from 80 to 85. I'm currently at 82.5 on that. I started using them for bench, too, when I couldn't make the jump from 125 to 130.

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