Lifting question from total newb

Howdy, shoot for 8-12 reps. If you get to 12 and it's easy then weight is too low if you can't get to 8 then it's too high.

OP: You don't even mention what kind of arm/shoulder lifting you're doing.

There are all kinds of lifts you "could" do for upper body work and how many reps to do isn't the 1st thing you need to consider.

The best suggestion I can give you is to discuss your goals with a trainer at your gym, who can help you design a program that best meets those goals as well as make you aware of other things you can or should be doing instead.

Morriganmum wrote: »

49ersKurt wrote: »

Howdy, shoot for 8-12 reps. If you get to 12 and it's easy then weight is too low if you can't get to 8 then it's too high.

8-12 reps, just one set of those? Or multiple sets?

Always multiple. Do 3-5, last set should be difficult but still doable.

The most effective programs are going to focus on compound lifts (OHP, Bench, Squat and Deadlift). If you are looking to get maximize your results, get on a program like the ones found in the below link. Compound lifts will engage the maximum amount of muscles with the least amount of time spent in a gym. As noted above, linear progression will force you to get stronger, which gives you a better opportunity to gain muscle as you gain weight.


http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Morriganmum - I've been lifting on and off for 30 years, and turn 60 this weekend. Let me give you some different/additional suggestions to what I'm seeing here from others. First, if you are truly middle-aged, you need to take into consideration the increased risk of hurting yourself. Whatever you do, get a couple sets of warm ups in. I start with a very light weight, 10 or 15 pounds, just to get my joints and tendons working. A second warm up set with about half the normal weight follows. I also do some stretching for certain exercises - especially shoulders as I have one that is a bit balky with some rotator cuff damage that doesn't like the strain of pull-ups.

Second, if you're just getting started, I suggest not going super heavy. Work up to it. The old 8-12 reps rule leans towards the higher side when you're starting out, especially as we age. Spend the first few weeks more in the 12 or 12-15 rep range to get started. See how your body reacts as you see how many days a week you want to do this.

Third, if you really want to build some muscles, you gotta eat protein. The science is very clear on this. If you want to get stronger and add muscle, really focus on protein. In heavy lifting cycles, I usually eat 3-4 eggs after working out in the morning. Have several glasses of milk during the day, and focus on higher-protein percentage lunches and dinners. Get rid of the wasted carb calories such as breads, white rice, potatoes, etc. And, as celebrity trainer Harley Pasternak likes to say, "all the vegetables you can eat". If you're middle aged and your metabolism has slowed down, I don't recommend any of the powders or mixes. While they have great protein, they're usually too many calories. Those are made for 20-year-old guys who are trying to get bigger.

Fourth, certain exercises will have greater impact on your overall physique. For example, pull-ups will have a tremendous impact on your body shape. If you want to look athletic, it's my #1 recommendation. They will broaden your shoulders and give you more of that athletic V-shape that makes men and women both look more attractive. But many people don't, as they're hard to do - especially for women or people who have never really done much before. You can use a pull-down machine at the gym, or some have assisted pull-up machines. Thirdly, you can always ask some cute guy to cup your ankle while you push off a bit to help you pull-up on the bar. Also, as we age and sit at our desks all day, I find that many people's lower backs have become weak. Partially bent rows are great for getting your back and abs stronger. Beyond that, you should look to lift weights with all the major muscle groups of your body, alternating days and resting or mixing in other activities on those off days. I cycle and hike to get exercise on the off-lifting days.

My final bit of advice is to read. Get a subscription to one or two of the bodybuilding magazines such as Flex. It's over the top for what you want, but in just a few months' issues will teach you a lot - including different exercises and nutrition to add muscle. I would recommend Flex over other pubs such as Shape and Womens' Health, which really don't focus on weight lifting.

Get started, but take it easy. You don't need a trainer, but you do need to 'listen' to your body. It will tell you what's too much or when to take a break.

Morriganmum wrote: »

Morriganmum wrote: »

sgt1372 wrote: »

OP: You don't even mention what kind of arm/shoulder lifting you're doing.

There are all kinds of lifts you "could" do for upper body work and how many reps to do isn't the 1st thing you need to consider.

The best suggestion I can give you is to discuss your goals with a trainer at your gym, who can help you design a program that best meets those goals as well as make you aware of other things you can or should be doing instead.

Ha! I have no idea what they are called. I'll try to look them up. Meanwhile, no trainer at gym, it is just the weight room available to me.

No, actually, I won't look them up, because what movements I'm making isn't the question, the question is basically the best way to build muscle. No matter where, no matter which movements.

The best way to build muscle is to do a variety of exercises that work different muscle groups, with adequate rest/recovery time in between. The number of reps/sets you do for one exercise doesn't matter as much as the overall picture of the routine. If you've been on MFP for awhile you may have heard people talk about the overall diet being more important than any one food choice, and it's the same for exercise. Just like eating one serving of kale per day won't make you healthy, focusing on one shoulder exercise won't make you strong.

In your OP, you asked about whether you should do such a heavy weight that you can barely move it, and you asked about whether you should be so sore afterward that you can't move. For the sake of your joints I hope you're trolling, but I'm going to assume that you're not. Those are both TERRIBLE ideas (unless you're trying to hurt yourself, in which case carry on). Pain and extreme fatigue are signals that you should stop what you're doing, especially when you're new and aren't quite sure where the line between soreness and injury is. As a beginner, you should be aiming for weights that are slightly challenging but that you can move with good form on every rep. It's okay to have more difficulty toward the end of the set than at the beginning, but you should still be able to move the weight comfortably. If you feel DOMS, it should be relatively mild to moderate, and it feel better with movement. (So it's okay if you feel sore in the morning or after sitting for awhile but feel better as the day goes on or as you move more).

The good news is that there are TONS of beginner lifting programs that will take all of the guesswork out of this for you. You should find one and follow it; you'll get all the benefits of working with an expert and will be much more likely to reach your goals without hurting yourself.