let me hear your voice tonight (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
alexseanchai) wrote in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png)
lifting_heavy_things2013-02-08 11:04 pm
alexseanchai) wrote in lifting_heavy_things2013-02-08 11:04 pm
Entry tags:
define 'reasonable goal'
Resistance bands? Apparently not doing it for me. However, my development has a gym attached to the community center, and it has free weights. Yesterday I did a ten-rep set each, with five-pound weights, of bicep curls and overhead presses and half a ten-rep set of lateral raises; given how long it's been since I did any strength training at all, I'm calling that impressive.
The goal I am setting is to be able to do at least that much with thirty-pound weights. Appropriate intermediate goals seem to be each intermediate size of weight, five-pound intervals. However, I do not know how long I should stay with any given size of weight before moving up to the next, how many ten-rep sets I should be aiming for with each weight, and also something about more reps with smaller weights for stamina and fewer reps with bigger weights for strength?
Help me set attainable goals, is my question here.
The goal I am setting is to be able to do at least that much with thirty-pound weights. Appropriate intermediate goals seem to be each intermediate size of weight, five-pound intervals. However, I do not know how long I should stay with any given size of weight before moving up to the next, how many ten-rep sets I should be aiming for with each weight, and also something about more reps with smaller weights for stamina and fewer reps with bigger weights for strength?
Help me set attainable goals, is my question here.
no subject
...is thirty pounds too high a goal? I just, it's the first set of weights on the second row of the rack at this gym, like the five-pounders are the first on the first row, so it seems a good target. And I am so damn sick of being little miss scrawny call-dad-or-brother-to-carry-box.
no subject
I'm doing these side/front lat raises (raise the weights out to the side to shoulder height, bring them to the front, raise them over your head, bring them down to shoulder height in the front, swing them out to the sides, bring them down. That's one rep.) and can do more than ten reps with 5lbs but can't do ten reps with 8.5, which is the smallest increment I can do up from five.) So very different weights for different things -- lat raises use small muscles that don't get used as much so they tend to be harder.
So I second the suggestion to use different weights for the different exercises and if your goals is strength, go heavier and low rep. 8-12 is a good muscle building range if you're eating enough to build muscle -- more than that is good for endurance and 3-5 is good for strength, though I've been told that OHP response well to high rep volume work when you get stuck, probably because it can use the extra muscle you build. Add weight when ever you can complete all of your reps with good form on all of your sets, and 3-5 sets is a good number. Three is pretty standard; if you want more volume or practice, doing extra sets is also good.
no subject
Still going for it, mind.
no subject
no subject
Being able to curl and overhead press 30-pound weights is an awesome and inspiring goal (I'd personally not focus on the lateral raises so much, for reasons explained above). If that's what gets your imaginative juices going, GO FOR IT.
But be aware that it's a big goal, so don't get frustrated or think that you're weak or incapable because it's taking you time to get there. You're not: you've just gone for it and chosen a big and exciting goal.
no subject
no subject
Highest I ever got overhead without worrying about form or dropping it on my head was two dumbbells at 12 kg each, so about 2*26.5 lbs, and it was shaky enough that I did not dare to go up to 14 kg (13.1 lbs) without a spotter or a hard hat *G*.
no subject