Am I lifting Heavy?

modernmom70
modernmom70 Posts: 373 Member
in Fitness and Exercise
I am currently doing this every second day. I am female 5'4" 140lbs size 6 with quite a bit of muscle mass. I am using 15lb dumbells in each hand unless noted. There are 3 circuits done twice 14 reps each time.

Circuit 1
Overhead dumbbell squat
Pushup
Dumbbell bulgarian split squat
Incline dumbbell bench press
Hanging leg raise

Circuit 2
Goblet Squat 25lb dumbbell
Dumbbell bench press
Dumbell Lunge
Dumbell Chest Fly
V-up with 10lb plate

Circuit 3(ab focused)
Lat Pulldown 45lb
Swiss ball hip raise and leg curl
Cable Row 45lb
Bosu ball legs up medicine ball twist 20lb
Static squat til fail about 60 sec
Plank twists
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Replies

  • modernmom70
    modernmom70 Posts: 373 Member
    Just want to make sure I am fueling my body properly.
  • addisondisease2
    addisondisease2 Posts: 348 Member
    Am I lifting Heavy?

    14 reps? not heavy enough.

    Lift so heavy you can only get to 10, without breaking proper form
  • JennieAL
    JennieAL Posts: 1,726 Member
    Are you increasing the weight? Or are you staying at the same 15 lbs?

    You'll need to increase the weight so that it's "heavy" when you lift between 1-5 reps of that weight...

    What is your goal? Is it to get stronger? If so, you'll need to lift heavier. And incremental increases are the key. Lifting heavy involves your central nervous system, not just muscle fibers... and you don't tap into the same fibers and signals needed when you don't lift heavy. You simply won't accomplish much at all... just a negligible calorie burn.
  • modernmom70
    modernmom70 Posts: 373 Member
    So I should be heavier doing less reps?
  • JennieAL
    JennieAL Posts: 1,726 Member
    Just want to make sure I am fueling my body properly.

    Fueling your body is done through your diet.
  • sarafil
    sarafil Posts: 506 Member
    I am not saying this to be discouraging, because it looks like a great work out, but to answer your question...imo that is not lifting heavy.
  • modernmom70
    modernmom70 Posts: 373 Member
    Are you increasing the weight? Or are you staying at the same 15 lbs?

    You'll need to increase the weight so that it's "heavy" when you lift between 1-5 reps of that weight...

    What is your goal? Is it to get stronger? If so, you'll need to lift heavier. And incremental increases are the key. Lifting heavy involves your central nervous system, not just muscle fibers... and you don't tap into the same fibers and signals needed when you don't lift heavy. You simply won't accomplish much at all... just a negligible calorie burn.

    I started at 12lbs so yes I am increasing, but I also increased the reps from 12 to 14 recently, should I have increased the wieght more? And I am sure based on my heart rate during the circuit that my calorie burn is pretty good. I am not trying to lose weight really.
  • addisondisease2
    addisondisease2 Posts: 348 Member
    Just want to make sure I am fueling my body properly.
    You fuel your body with food.
    So I should be heavier doing less reps?
    Less reps and same weight would be easier. Go so heavy that 10 reps is barely possible.
  • sarafil
    sarafil Posts: 506 Member
    If you are doing 14 reps, you are not lifting heavy.
  • addisondisease2
    addisondisease2 Posts: 348 Member
    Lifting heavy is an anaerobic exercise, your heart rate shouldn't/doesn't matter.
  • modernmom70
    modernmom70 Posts: 373 Member
    Just want to make sure I am fueling my body properly.

    Fueling your body is done through your diet.

    Yes I understand that I am a clean eater, I just want to make sure I am getting enough calories and macros, I have quite a muscle mass. I am a size 6 and 140lbs and only 5'4" not much body fat.
  • addisondisease2
    addisondisease2 Posts: 348 Member
    Just want to make sure I am fueling my body properly.

    Fueling your body is done through your diet.

    Yes I understand that I am a clean eater, I just want to make sure I am getting enough calories and macros, I have quite a muscle mass. I am a size 6 and 140lbs and only 5'4" not much body fat.

    Then make your food journal public, because you've told us nothing about what you eat.
  • JennieAL
    JennieAL Posts: 1,726 Member
    LOL... are you asking about heavy lifting or are you talking food? Oh dear... I'm going back to mind my own business now. The forum is a f'ing time suck.
  • modernmom70
    modernmom70 Posts: 373 Member
    Just want to make sure I am fueling my body properly.

    Fueling your body is done through your diet.

    Yes I understand that I am a clean eater, I just want to make sure I am getting enough calories and macros, I have quite a muscle mass. I am a size 6 and 140lbs and only 5'4" not much body fat.

    Then make your food journal public, because you've told us nothing about what you eat.

    will do...you'll have to go back to the last few days as haven't had time too log yet today
  • lisao62
    lisao62 Posts: 80 Member
    bump
  • thecrossfitter
    thecrossfitter Posts: 424 Member
    I'm NOT saying what you're doing isn't beneficial by any means, but I would say if you're getting that many reps it probably isn't heavy for you. Heavy is relative of course :) When I think of lifting heavy, I'm thinking a 3 or 5 rep max typically. When I first started, a heavy strict shoulder press was 40lbs or 45lbs, but now it would be 75lbs or 80lbs. A heavy back squat used to be 90lbs for me, but now it's 155lbs or so.

    So it's tough to say what constitutes heavy for someone else, because it's different for everyone. But think more about approaching (and increasing of course) your maxes :) There are many different programs and schools of thought, and I don't think there is a magic number. I'm pretty sure another number I often hear floating around is 8 reps. But typically I'd say it would be in the single digits.

    That said, during my actual workout - the metcon part - (following the strength training) I tend to lift around 50%-60% of my max doing multiple reps, and throwing in other things like box jumps, push ups or burpees or sprints. In other words, if I put deadlifts into a work out, I'll usually have it around 105-115lbs, but during the strength training part I might find a heavy 5 (175lbs) or a one rep max (190lbs). I'll I've certainly found benefit from this as well. I think I've seen good results from spending time doing both! Best of luck!

    Edit: I am 5' 5" and 145lbs-ish and size 4 for reference
  • Justforthebacon
    Justforthebacon Posts: 61 Member
    Just want to make sure I am fueling my body properly.

    Fueling your body is done through your diet.

    Yes I understand that I am a clean eater, I just want to make sure I am getting enough calories and macros, I have quite a muscle mass. I am a size 6 and 140lbs and only 5'4" not much body fat.

    I am the same height and weight as you. I am sure I have more body fat though. For a comparison, I lift 3 times a week. I squat 155lbs, dead lift 165lbs & bench 80 lbs (all 5-6 reps). If you want to lift heavy reduce the reps and add more weight. It will take time just go slow and continue to add weight.
  • ash190489
    ash190489 Posts: 587 Member
    Lift heavier weights and aim for 8-10 reps at the max. If you can keep going after 10 the weight is not heavy enough. :smile: Good luck.
  • usmcmp
    usmcmp Posts: 21,219 Member
    Generally if you reach 10 reps you aren't lifting heavy enough. Often on my third set I may only reach 5.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    I'd personally say that 6-8 reps is all you want to consider it heavy, strength-oriented lifting.

    and honestly, you don't need to do all that different stuff. I mean, if you like it, go for it, but I'd do more compound lifts and less isolation.
  • modernmom70
    modernmom70 Posts: 373 Member
    Diary public now.
  • modernmom70
    modernmom70 Posts: 373 Member
    Also note that I may not have all my veggies logged. Keep forgetting old ww habit.
  • modernmom70
    modernmom70 Posts: 373 Member
    I'd personally say that 6-8 reps is all you want to consider it heavy, strength-oriented lifting.

    and honestly, you don't need to do all that different stuff. I mean, if you like it, go for it, but I'd do more compound lifts and less isolation.

    I like the variety also doing it in a circuit with no rest helps me with my cardio I absolutely hate the hamster wheels.
  • Saffyra
    Saffyra Posts: 607 Member
    Well, if you are looking for some kind of comparison, I just started lifting weights in January. I do it three times a week using Chalean Extreme DVDs so I'm not in the gym but I have dumbells in increments from 5lbs up to 53lbs.

    I am 5'1 and weigh 125. I don't have a lot of muscle but I'm working on it.

    I do chest flys with 12.5lbs and I'm barely making 12 with that. I do squats with 25lbs in each hand, same for lunges. I do bench press with 15lbs in each hand but will be moving to 17.5 next week. If I can do ten of those, I'll be thrilled.

    I really try to move up in weight each week. Triceps are my downfall. Five pounds is killer still for me. /sigh

    Anyway, just posting as a comparison for you. I havent been doing this long, I'm still about ten pounds overweight, and I'm still eating at a deficit.

    Good luck! It's fun lifting weights isn't it?! I never thought I'd say that :)
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    LOL... are you asking about heavy lifting or are you talking food? Oh dear...

    Yea this is getting confusing.

    No you are not lifting heavy to answer your question. And I agree with compound lifts. Do cardio separate if you want to actually lift heavy.
  • modernmom70
    modernmom70 Posts: 373 Member
    Good luck! It's fun lifting weights isn't it?! I never thought I'd say that :)
    [/quote]

    Yes it is I love it and look forward to it! I hate the "hamster wheels". I like feeling strong! I am doing the 100 pushup challenge with some co-workers and I can already do 60! 1 year ago I was lucky to do 3!
  • modernmom70
    modernmom70 Posts: 373 Member
    LOL... are you asking about heavy lifting or are you talking food? Oh dear...

    Yea this is getting confusing.

    No you are not lifting heavy to answer your question. And I agree with compound lifts. Do cardio separate if you want to actually lift heavy.

    It was just out of curiosity because I have read so many people doing it. I am quite happy with what I am doing my body looks amazing and I have lots of great muscle definition. Just wasn't sure what defined it. And if I was in fact doing it was I eating enough of the right things.
  • addisondisease2
    addisondisease2 Posts: 348 Member
    I'd personally say that 6-8 reps is all you want to consider it heavy, strength-oriented lifting.

    and honestly, you don't need to do all that different stuff. I mean, if you like it, go for it, but I'd do more compound lifts and less isolation.

    I like the variety also doing it in a circuit with no rest helps me with my cardio I absolutely hate the hamster wheels.

    Using lifting in a circuit or met-con system is a great way to do cardio. But focus on one for the day, don't try and mix your cardio and your heavy lifting.
  • littlebigsteve
    littlebigsteve Posts: 75 Member
    heavy isnt necessarily the weight your using ..i used 15lbs dumbbells today and i have a 605lbs deadlift ... if what your doing is hard and by your second and third set you wish you weren't doing it ..then your working out
  • addisondisease2
    addisondisease2 Posts: 348 Member
    heavy isnt necessarily the weight your using ..i used 15lbs dumbbells today and i have a 605lbs deadlift ... if what your doing is hard and by your second and third set you wish you weren't doing it ..then your working out

    A 605 dead-lift is very impressive! .... unless its that rack pull you are doing in your picture /:

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