Ladies-How heavy do YOU lift??

In general, weights lifted using a machine will be higher than those done with free weights, because the machine mechanism is aiding you in part of the lift. That's not to take away the benefit of using the machine, it's just the reality. By example: I do one arm bent over rows with a 35 lb dumbbell; on a Hammerstrength machine I'm 'lifting' 60 lbs an arm. There is NO WAY I can do a bent over row with 60 lbs right now; the machine skews what I can lift.

Also, different muscle groups are engaged in different lifts, so there would (should) be different weights used for different exercises. My squat is 125, my deadlift is 120, my barbell bench is 70, but my dumbbell bench uses 30s. These are 'heavier' than I see other women in the gym doing, but not as heavy as I used to go. My squats were @ 155 until I did something to my hamstring in a non-sport related activity, so I was off lifting for awhile. Same with my bench - I was up to 85, then had some surgery, so I'm starting over.

But now that I'm on the routine again, I can see myself easly achieving my former lifting weights, then rocketing past them.

And no, I don't look like Arnold.

I LOVE lifting! Majority of the time, I'm the only girl in the gym and it empowers me! I love "hanging with the guys." For me, lifting heavy weights is an adrenaline rush. I am on a lifting plan where I do legs on monday, shoulders/abs on tuesday, chest on wednesday, back/abs on thursday, and biceps/triceps on friday. All my lifting uses free weights. Machine's are resistance oriented and to me, you dont get the full affect. The only "machine" I use is the cables and lat pulldown bar. Oh, I also use the pullup and dip machine which is my FAVORITE. It's fun to watch yourself increase weight and see muscles popping out. You are not going to look like a guy, trust me. You'll look like a toned woman. Our bodies wont do that, they cant.

I've heard that ladies won't 'bulk' up as men do since they don't have the testosterone, so how heavy can one girl lift and get fit?

Heavy is a relative term. What is heavy to you? Can you lift the same weight more than 10-12 times? If so you need to add more weight. You will not grow big muscles, just improve your metabolism, increase bone density, burn calories, and look awesome.

This might interest you.

http://www.myfitnesspal.com/topics/show/593973-women-lifters-survey

Does it really make a big difference if it is a circuit machine or free weights?

Free weights include the work of additional stabilizer muscles to keep your balance and form and it does translate more to real world activities. That said, there's nothing to be ashamed of with the weights from machines. Your bicep doesn't know the difference between a dumbbell and a weighted cable. Resistance is resistance.


I use a mix of free weights and machines. Machines are great for helping you keep control and proper form and it's easier to vary the load on machines. Multi use machines like yours are really nice. Use it all you can.

One draw back that I have found in using machines instead of free weights is the weight distribution and effort by individual limbs. For example, when I do bicep curls on the machine, I am using both arms at once. One of my arms is going to perform better than the other, taking on more of the load. When I do the curls with indivdual dumb bells, I know that both arms are working the same and have to lift the same 20 or so pounds.

The only machines that I still use are the leg extension/curl machines. I just do one leg at a time.

I use circuit machines and I don't remember what all of them are called, so this isn't a complete list:

Leg lifts- 80
Leg press- 170
Overhead press/vertical chest/arm stuff- 80
Preacher curl- 50
Abdominal- I think 75?
Calves- 150
Adductors/abductors- 95
Pull-up assistance- 90 (The lower the better, I started at 120)
Chest- 55

I started all of the arm stuff at 30 and all the leg stuff at I think 50. I increase 5 pounds every other day if I can do 12 full reps.

Does it really make a big difference if it is a circuit machine or free weights? You're still pulling the weight youself, and I can also add a resistance band to my machine, but I haven't tried it yet.

Add the resistence if, as other posters said, you're doing 10-12 without reaching failure.

And yes, while resistence is resistence, it DOES make a difference if it's a machine vs. a weight. By design, machines - even the most adjustable ones - are built to a 'common denominator' where physiology is concerned (e.g., where joints of differently sized people will be as compared to machine fulcrums). Because of this, the *mechanics* of lifting will be altered, as you adjust your form to adapt to the machine. For example: leaning too far forward in a pec machine to do rear delts because of seat structure; ams not parallel for optimum form for the pull back.

And, as I said before, the machines will, in some measure assist you in lifting, misrepresenting the amount of weight you can lift. \

As I set up to do my 'baby' deadlift from the floor, I watched a bunch of guys do 'deadlifts' in a Smith machine. They had about 270lbs plated up on that thing. And they were 'lifting' it alright - horrible form to adapt to the machine (yanking from their back, unable to get low enough). And, because the Smith put the deadlift on a rail, they were able to pull against it, using the assist from the mechanism to help their glide upward.

I found myself wondering if - with proper form - they would even be able to lift the 120 I had off the floor. I suspect not.

For reference DB is for dumbbells and BB is for barbells.

3x12
DB bench row - 30 lbs
DB shoulder press - 25 lbs
BB shoulder press - 50-60 lbs
BB Step Ups - 40 lbs
BB Skull Crushers - 35 lbs
BB Front Raise 20-25 lbs
BB Bicep Curls - 35 lbs
DB Lateral Raises - 12.5 (Less reps I can do 15-17.5)
Lat Pull Down - 60-70 lbs (depends on machine)
Read Delts (cable) - 25 lbs
Cable tricep pull downs - 35 lbs
Seated Cable Row - 60 lbs
Leg Press - 250 lbs
DB or BB Walking Lunges - 40 lbs (total)
Squats - 115 lbs
Leg Extensions - 80 lbs
Prone Leg Curl - 60 lbs

I was bench pressing about 80 lbs and I've maxed out at 100 lbs. I haven't benched in awhile so I don't know if I can do that same weight or not.

This is all I can think of for now.

Holy crap that's impressive. I'm on my 5th week of a program that I worked with a trainer on.

Dumbell circuit - 2, 12 pound dumbells - 8 reps, 5 rounds, once a week
Deadlifts
Hammer Curls
Squats
Shoulder Press
Squat+Press combo
Whatever Ab work I'm in the mood for

Barbell circuit - 30 pounds - 8 reps, 5 rounds, once a week
Upright Row
Squats
Shoulder Press
Good Mornings
Lunges
Pushups

One more week and I think I'm ready to take the dumbbells up to 15, and the barbell up to 35!

marking

I'm like....the weakest one here yet.... lol

1 reps:

Bench: 105
DL: 180
Leg press: 420
Squat: 125

I have gained more muscle with going to failure with a medium weight, decreasing then going to failure, decreasing and going to failure one last time......I do heavy the first half of my workout, then do giant sets to finish the muscle I am working on.

The "bulking up" idea....well that takes a lot longer then I would like. It has taken me since March to get where I am. And isn't even noticeable unless I am flexing...and right after a good workout. i wish I had more visible muscle when I am at rest.

In answer to the question in your title, here is what I now lift after 5 months of heavy lifting:

Squats - 102.5 kg (225.5 lbs)
Bench Press - 65 kg (143 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 42.5 kg (93.5 lbs)
Deadlifts - 102.5 kg (225.5 lbs)

I also one arm row with 25 kg (55 lb) dumbells, bicep curl with 12.5 kg (27.5 lb) dumbells....

If you are progressively adding weight then you are getting stronger and hopefully, if you are eating the right macros and enough calories, building lean mass.

Oh my goodness, I bow to you. Those are some impressive numbers!

I'm still just a beginner with heavy weights. These are my current stats:
BB squats - 55 lbs.
DB squats - 70 lbs.
DB lunges - 40 lbs.
BB row - 35 lbs.
Overhead press - 35 lbs.
Deadlifts - 55 lbs.
DB bicep curls - 12.5 lbs.
DB tricep extensions - 8 lbs. (my triceps are so flimsy...)

I also like to do weighted kickboxing drills. I hold dumbbells for punching and strap on ankle weights for kicking. Feels great to take them off after an intense workout; I feel so fast!