Newbie Question

Hi There!

I'm new to this group and working out with weights. Confession - I previously thought I hated weightlifting right up until I started a light all-around work out program in conjunction with running 4 mi. a day. I used to poop out after 3 mi on the tread mill, but get nicely winded after four now, and feel like I could run more than four miles since I started working with weights.

My question -(thanks in advance for the assistance) - I worked my way up to 5lbs. a day which I was doing every other day for the past two weeks. The program I'm using said to increase 3 lbs to 8 lbs., and I just can't do it! It KILLS! So my question is, do I continue at 5lbs another week and try 8 next, go to just 6, or something else.

A little about me, I'm 46 (eeps!) yo, was 172, now down to 146.5 and hopefully working my way down to somewhere around 120.

Thanks again for your help!

:)

Caffy

Hi Caffy,

I try to up my weights every time I lift (I separate body groups and do 3 lifting days a week; so basically upping the weights every week). I cannot always do this though, and that's just something I have to accept. I would say to do what you can without injury. So while bumping up 3-5 lbs is great, if you cannot do it without some serious strain then don't. Do not stay at the same weight if you can do a little more; try the 6lb. 

One good piece of advice I have heard is to pyramid your lifting (it has worked well for me). For example: 1 set of 10 reps at 5lbs, 1 set of 8 reps at 6lbs, 1 set of 7lbs at 4 reps. Make sense? That way you're still doing your 3 sets but at the same time you are prepping yourself for  a higher weight. Another thing: I have heard that if you can do three sets of 5lbs without any strain then it's too easy. By my 3rd set I am giving either a grunt or a deep breaths. Although we are not all the same ;).

G'luck!

Thanks malynda!

I get it, I'll try it, and I'll let you know how it works for me.

Thanks!

C

for many lifts, you simply can't increase weight at every workout bec weights aren't incremental enough.  even if you're stronger the second time you bench press, you're not necessarily strong enough to lift 5lbs more.  there are many ways to increase your work load (you can increase reps or sets or change tempo or decrease rest between sets, for example).

this article, originally brought to my attention by group member yeeha, is extremely helpful for figuring out when and how to increase your workload (which you must do for continued results!) w/o injury. 

my third point is pretty obvious, but 5lbs isn't an appropriate weight for all exercises.  everyone has stronger lifts and weaker lifts (usually leg lifts, back lifts are stronger than arm/shoulder lifts, for example--squats are heavier than military press).

Caffy,

5 lbs can be a huge jump depending on body part! (e.g. bicepts vs legs) There are several ways to break past where you are stuck. As one member suggested pyramiding up (start light & work up to heavy) or down (start heavy then go lighter) is one method. You can also "cheat" that is don't have a perfect form or just do a partial set at first- just make sure you dont hurt yourself if you do this! Better yet, if there is another person available, aka a "spot," have them assist you past your sticking point. Lastly, if you have the weights, go up by 1 lb instead of 5. Sometimes you can sneak in extra weight and your body doesn't even realize it. There are many good website out there that can give you some great tips too (about.com, bodybuilders.com are some older ones. I know there are tons more out there now). Less overwhelming that the internet are books. The publishers Human Kinetics  (I like Tudor Bompa's books - a formor USSR olympic trainer) and Men's health put out some great books too.