Lifting Question

I want to  buff up a little:  Upper arms, and back. Not just tone; but have real visible muscle.

So;

Do I:

a.  Lift heavier weights w/ less reps and sets?  Like life 5 times for 1 set like my life depended on it and can't go any further?

or....

b.  Lift the same weight amounts that I'm doing now; but increase reps amd sets?

I just don't feel like I'm challenging myself enough.

Stats are 31 years old, 5'1" medium frame, normal build.  Average weight.

Thank you.

I usually do three sets of between ten and fifteen reps. Sometimes twenty reps if I'm feeling ambitious. But nothing more. My general rule is that when I can do three sets of fifteen without too much difficulty I move up to a heavier weight. Just start lighter (say ten or fifteen pounds), see how that works for you, and adjust as needed.

You also need to eat a lot of good quality, healthy food.

Good luck!

I use the 5x5 systems.

Workout A

Squats 5x5

Bench 5x5

Barbell Row 5x5

Pull ups (Monday) Chin Ups (Friday) x failure

Workout B

Squats 5x5

Standing Overhead Press 5x5

Deadlift 1x5

Dips x Failure

I train 3 times per week

Everytime I complete my 5 sets of 5 reps with good technique I increase the load by 2.5kg (5lbs) on the next workout. I increase the deadlift by 5kg (10lbs) every workout. If I can't complete the full sets I don't increase the load.

If you want more info check out www.stronglifts.com

If your nutrition is right, you should be able to grow on this routine.

Original Post by vanessa1031:

b.  Lift the same weight amounts that I'm doing now; but increase reps amd sets?

If you want to "buff up" (and even if you just wanted to "tone"), do not bother doing this.

Maybe not 1 set of 5,  but 3 sets of 8-12, 5x5, etc. are all good rep schemes.

Even better, follow a professionally made routine (eg new rules of lifting for women), which will vary the rep scheme for you.

Look up periodization on the internet--you basically will need a routine that starts out at 16-18 reps for a number weeks, then 14-16, then 12-14, and it will go as low as you want based on your goals. As reps go down, weight goes up.  You do this because your body and strength plateaus if you never vary your rep range.

When you start the "period" again you will notice you can not only lift more weight at the higher rep range, but you will be noticeably more toned/muscular.  Yet, you need to research--arm yourself with knowledge.  There is much more than sets and reps that goes into a routine. Good Luck! 

thanks everyone.  this helps.  My diet is very good, I think.....pretty lo carb w/ lean proteins.  Lots of fish and white meat, raw verggies; high fiber.  some lo carb treats -  i won't lie!

Remember, if you want to build muscle you need to eat a calorie surplus! Lots and lots of protein :]

I reccommend the New Rules of Lifting for Women book. It has some good advice about nutrition, and a great lifting plan that lasts like 6 months.

But in general, I do sets of ten, usually two or three. Sometimes my third set I can't quite get to ten, but hey that just means I'm pushing myself :] I suggest at first you up your weight every set and every day you work out, women tend to really underestimate how much they are capable of lifting. I've been lifting for a while and I still do it... I thought 40 lbs was challenging enough for my squats, then my trainer had me doing them with 60 lbs and I did 2 sets of 20. It was crazy! I would have never thought I could do that until I actually did it.

Original Post by littlesimongeorge:

I use the 5x5 systems.

Workout A

Squats 5x5

Bench 5x5

Barbell Row 5x5

Pull ups (Monday) Chin Ups (Friday) x failure

Workout B

Squats 5x5

Standing Overhead Press 5x5

Deadlift 1x5

Dips x Failure

 

I train 3 times per week

Everytime I complete my 5 sets of 5 reps with good technique I increase the load by 2.5kg (5lbs) on the next workout. I increase the deadlift by 5kg (10lbs) every workout. If I can't complete the full sets I don't increase the load.

If you want more info check out www.stronglifts.com

If your nutrition is right, you should be able to grow on this routine.

I have gotta ask man. How do you do squats three times per week? Don't your legs get sore/tired after an intense squat workout? I know that mine do. Now in all honesty, I have never just done squats when I work legs. Squats is only one of the exercises I do for legs on leg training day. So maybe if I was just doing squats and nothing else, one day of rest might be enough. However, I still doubt it. If I do 5 heavy sets of squats with high intensity, my legs are going to be sore for at least 2-3 days. If I tried to do them three times time per week, the soreness in legs would seriously effect my workout. It would most likely lead to overtraining.

Other than the fact that you squat in every workout, it actually is a pretty good system. If you look at every other exercise included in the program, they are done every other workout. So you are getting at least three days rest in between bench, barbell row, overhead press, etc.. This is enough recovery time to avoid overtraining. However, doing squats three times a week is a bit much. At least it would be for me. At the most, I would be able to do them twice a week, and not with only one day of rest in between. 

I've done stronglifts and squatted 3 days a week, Mark Ripptoe advocates a similar approach in Starting Strength (Stronglifts is basically a version of starting strength).  It's not too bad, especailly if you take a break every now and then.  Under-recovering is a lot more likely than over training.

Original Post by floggingsully:

I've done stronglifts and squatted 3 days a week, Mark Ripptoe advocates a similar approach in Starting Strength (Stronglifts is basically a version of starting strength).  It's not too bad, especailly if you take a break every now and then.  Under-recovering is a lot more likely than over training.

 That's cool man. Like I said, I have never just done squats. On leg day, I will do several exercises including squats. So maybe the DOMS I feel is from the whole routine. Maybe if I only did squats and nothing else, I would be able to pull it off. Still though, if I am doing 5 heavy sets of squats, one day's rest just doesn't seem like it is enough.

I guess recovery time differs from person to person.

I hear what your saying Vyper, when you hear 75 (deep) squats per week it sounds crazy! I haven't had any problems so far. 

Like you said I'm guessing it's doable because the program doesn't involve any additional leg work.

I used to do body splits when I was younger and packed on a lot of size, (pic: http://www.facebook.com/photo.php?pid=140251& amp;l=1f3108268f&id=592379727) didn't have a clue what I was doing really, but I used to keep my rep range low. I never used to perform more than 6 reps on any movement and always kept it to 3 sets.

Original Post by littlesimongeorge:

Like you said I'm guessing it's doable because the program doesn't involve any additional leg work.

Except deadlifts.

I never remember - where do dips fall with push/pull vert/horiz?

horizontal push

Thanks.

Just returned from my 5x5 session and feeling good! lol

Floggingsully - How did you get on with your stronglifts?

I thought it was pretty good, it lacked heavy pulling so I switched in 5x5 barbell rows for the 3xf inverted situp (I think the previous versions of stronglifts had 5x5 rows).

The results were good, weight went up pretty consistently.  I never really got to the point where I felt like I wasn't recoverying or where I was missing lifts consistently (I probably should have stayed on it longer to get to that point, but my sports season was starting and I wanted to start cutting).

Original Post by floggingsully:

I thought it was pretty good, it lacked heavy pulling so I switched in 5x5 barbell rows for the 3xf inverted situp (I think the previous versions of stronglifts had 5x5 rows).

The results were good, weight went up pretty consistently.  I never really got to the point where I felt like I wasn't recoverying or where I was missing lifts consistently (I probably should have stayed on it longer to get to that point, but my sports season was starting and I wanted to start cutting).

 Yeah I know what you mean mate, I use barbell rows and replaced the push ups with dips.

On the 5x5 program, you do absolutely no isolation work of any kind right? So no exercises like bicep curls, skullcrushers, etc.. However, what about an exercise like close grip bench press that works the inner chest and triceps, or other compound exercises like incline bench press? Do you ever suppliment the exercises listed for other ones, or is it only those particular exercises?

Also, with all the leg work you do on this program, how well does HIIT mix in with it? We have covered how it is possible to do squats three times a week. However, doing three days a week of leg training combined with three HIIT sessions a week, is kind of taxing on the legs. Is it recommended to stay away from HIIT, if you are doing this type of weight training program?

Personally I stick to the program because it works well with my genetics and the amount of time I can spend in the gym.

Some guys on the stronglifts forum decide to add isolation stuff, but they're usually met with the auto response "Don't mess with the program" lol

I don't see any harm in someone adding inclines or close grip stuff to the workout to be honest, it's a personal choice.

On this particular 5x5 program they suggest sticking with it until you can squat 1.5 bodyweight then move on to 5x5 advanced or 3x5.

They take the view that despite training for years some people are actually still beginners and should stick to a basic strength program before adding supplementary exercises.  It's an interesting point of view.

That's cool.

I was curious though. How do you handle cardio in relation to the program? Since HIIT tends to be hard on the legs, does it conflict with all of the leg training the program has you do? Do you do HIIT on the same day to try and give extra recovery time?

I'm not doing HIIT at the moment, may start it up again this month.  I'm not sure how I'll fit it in though, maybe I'd have to drop to 2 days weight training and bring in 2 days of HIIT per week.