How do I lift more?
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How do I lift more? - 5/30/2006 6:13:34 PM
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Moniker
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It sounds like a stupid question I guess, but I'd like to lift more to get the most out of my work outs. I'm still in my first cutting stage trying to get from 215 down to 180. I'm at 195 right now, almost 2 months in. However I lift weights like a woman. (No offense intended!). I do DB benches of like 60 pounds, Military Presses of 40, Deadlifts of 120, I can't do full dips or pull ups yet..
You see? I'm weak! I want to know the best to go about lifting more. Right now if I tried to bench say.. 80lb for 3 sets of 8, I couldn't do it. Should I do 2 sets of my normal bench then go up to 80 for as many as I can? Or start at 80 and drop down? Just do as many as I can at 80? Same with Military press, and really any other work out. What is the proper way to add weight to my lifting?
Also, what would you say is the best way to do dips and pull ups? I saw a counter-balanced dip/pull up machine at the gym and I will be trying that soon, but right now I just use the gym for cardio equipment on my off days from running. I have to build up the courage to use the machines at the gym as I'm shy and not very confident...
EDIT: DIET UPDATE HERE - http://www.discussbodybuilding.com/m_139422/mpage_1/key_/tm.htm#
Anyways, thanks in advance. :)
< Message edited by Moniker -- 5/30/2006 7:29:27 PM >
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RE: How do I lift more? - 5/30/2006 6:41:43 PM
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johnny_rotten
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All together, how long have you been lifting weights?
If you have only been lifting for 2 months, you just need to give yourself some more time to become stronger. I bet you didnt start with 80lb on the bench press, you had to work up to it over the last 2 months, right? I started with 10lb dumbells 18 months ago. I remember how heavy 90lbs was when I started benching, and I was lifting for like 4 or 5 months at that time!!!!
Just need more time
_____________________________
////*Watch for all "new me" coming in March 2007*////
(in reply to Moniker)
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RE: How do I lift more? - 5/30/2006 6:51:39 PM
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timewithoutplace2112
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it really doesn't matter how much you're bench pressing. as long as you feel that heavy soreness, you're alright. if 60lbs is all your body can take, then it will still grow.
(in reply to Moniker)
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RE: How do I lift more? - 5/30/2006 6:58:53 PM
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Moniker
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Thanks for the posts guys. I know I'm new to it. I'm just unsure about a lot of stuff right now. Sometimes my body doesn't get sore. That's sorta the problem.
Today I lifted a lot and tried adding some weight and I'm pretty sore. For example, I did incline DB bench and I started with 20lb DBs x 10 reps, then I went to 30lb for 8, and finally I did 40lb for only 5 - it is all that I could do. I really feel it in my chest and it feels great.
But I guess it has to do with time, like you said. I just wasn't sure. I'm still learning. :) thanks. Any more input that anyone wants to give is surely welcome.
(in reply to timewithoutplace2112)
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RE: How do I lift more? - 5/30/2006 7:18:59 PM
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cpl
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From: New York City
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How long have you been working out? You didn't answer that really-
And how's your diet? I know you mentioned you're cutting right now, trying to get down to 180- If you're not feeding yourself right, your gains won't come as quickly.
(in reply to Moniker)
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RE: How do I lift more? - 5/30/2006 7:28:44 PM
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Moniker
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Oh I'm sorry.
I'm a week shy of two months. My diet is generally this:
Breakfast:
Bowl of Rasin Bran (I bought it so I'm going to finish it - Going to move on to oatmeal soon)
1 Danon Yogurt
2 table spoons of peanut butter
Glass of Orange or Apple Juice
Banana, Apple, or Grapes
Pre Lunch Snack:
A few grapes
A handful of mixed nuts (unsalted)
Lunch:
Chicken Breast with a veggie, or sometimes a 6" sub from Subway
Pre Dinner Snack:
grapes
mixed nuts again
Dinner:
Chicken Breast
Veggie
Sometimes some white rice. Though I try and avoid carbs.
And for cardio I run for about 25 minutes 3 or 4 times per week. On my off days I do 25 to 30 minutes on an elliptical to give my legs a chance to rest a little.
I've been doing a variation of Big Boy Basics http://www.t-nation.com/readTopic.do?id=459533
Meaning that I add more excersizes than what is called for because I feel that I can do more and my body feels just fine after it (ie, i'm not doing too much).
Is that enough info? thanks again
(in reply to cpl)
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RE: How do I lift more? - 5/30/2006 7:43:37 PM
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cpl
Posts: 4780
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From: New York City
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First off- Sorry. You actually did mention you were two months in on your first post. I'm getting old.
quote:
Though I try and avoid carbs.
There are actually carbs out there that can help you reach your fat loss goals- Whole grain or whole wheat foods are excellent sources of slow burning carbohydrates- Don't forget, carbs are an excellent source of energy, which is essential to getting a good workout.
You should start to see some strength gains any time now- Everyone has a certain amount of muscle, even when they're first starting out. In the beginning, your body is doing a lot of learning- Learning how to use the muscle it already has, which should show up as strength gains without any new muscle being built.
I took a look at the routine you linked to- Looks interesting. Care to tell us exactly what your week looks like, workout wise? They have a couple of different setups there, and I'd like to hear about everything you're doing- Warmup, number of sets, number of reps, which exercises for each muscle group- Everything. Perhaps there's something going on there we can help out with.
(in reply to Moniker)
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RE: How do I lift more? - 5/31/2006 4:31:29 AM
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Moniker
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Well lets see... Here's my schedule for now:
Day 1:
Barbell Bench Press (30lb each, usually)
3 sets of 8, Seated rows 3 x 8 (~80lb)
pull ups 10 negatives. i can't do full on pull ups
Standing DB shoulder press 3 x 8 (20lb each).
25 minutes of cardio. Usually running
Day 2:
Barbell Squats (80lb) 3 x 8
Leg Raises (on my dip stand)
Situps (3 x 8 for both Leg Raises and Sit ups)
Standing Calf Raises (with a 25 lb weight in my hands) 3 x 8.
25 minutes of cardio. Usually running
Day 3: 30 minutes of cardio. Usually an elliptical.
Day 4: 45 degree incline DB Bench (30lb) 3 x 8
Bent over DB rows 3 x 8
standing barbell curls (with EZ Bar) 50lb for 3 sets of 8-10, usually with cheating on the last 4 or 5 reps of the last set.
Skull Crushers (30lb) 3 sets of 8
I'm not sure what it's called but I do a behind the back forearm excersize with 10lb in each hand.
I try and do assisted dips with a chair. at 3 sets of 8.. It's really hard and I usually only accomplish 2 sets of 8 and a maybe a few more.
25 minutes of cardio. Running generally
Day 5:
30 minutes of running, or 15 of running and 15 of an elliptical
Day 6:
Hack Squats (80-90lb, cant remember exactly) 3 x 8
Lying Leg Curls (about 75 lb) 3 x 8
Seated Calf Raises (90lb) 3 x 8
Weighted Sitting Calf Raises (25lb) 3 x 9
25 minutes of cardio. Usually an elliptical around today to give my legs rest.
Day 7: 20-30 minutes of running or elliptical work.
I also do things like cleans and sometimes power cleans with 50lb. I feel them all over my body so I try and throw them in somewhere... As well as the military press, behind the head barbell raises for triceps, and a few other excersizes. I'm off to work so sorry this is so short!
(in reply to cpl)
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RE: How do I lift more? - 6/1/2006 4:16:41 PM
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AznR6
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Take a look at this post, it helped me out in organizing my workouts.
http://www.discussbodybuilding.com/BULKING_%21%21%21__-_A_beginner%27s_guide/m_5557/tm.htm
topic is bulking and it sounds like your trying to lose weight but, the routine section of the post should still apply to you, except that you'd be doing LOTS of cardio.
I understand about feeling less than confident, I'm starting out as well...couple of things I'm finding out...
1) don't be self concious about going lite. trust me if your in the right gym, no one's going to laugh at you about how much weight you're doing (especially as a beginner), but they'll be all over you on your form if your trying to push weights way too heavy 4 u. U got to start off somewhere.
2) forget the machines and go free weights where ever you can. Do real squats instead of the Hacks.
3) The last thing was kind of a lucky find for me...pick the right gym. I'm like a lifetime member at 24hr fitness, big mistake cuz I don't like the equip, too many people, and you can't get much help from the staff unless you pay them. Now I go to this old school gym. Love it!! The equipments a little older but it's everything I need and I can ask the staff any stupid question I want and they actually spend time to help me. Plus I've gotten to meet people that have been lifting for decades and have trained with some pretty well known bodybuilders!
Good Luck.
_____________________________
5'8"
150lbs
35yo
(in reply to Moniker)
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RE: How do I lift more? - 6/1/2006 4:51:31 PM
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gzinkl
Posts: 2098
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From: Chicago, IL
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I echo Azn. Don't fret going light. You must learn good form, so (1) you target the muscles that you intend to target and (2) you don't hurt yourself.
You're at the gym for YOUR improvement, not for the edification of others. If they care how light you're going, farck them. I've seen HUGE muscular guys lifting weights that seem light in comparison to their mass, but they obviously are doing a LOT right. I'm not going to debate them, and neither should you!
If you aren't sure about exercises, it really does help to have an experienced lifter working with you occasionally, a friend, or even a per$onal trainer. In my experience, I have two objectives when I lift: (1) to improve mass (and strength, but only as a corollary), and (2) not to injure myself.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to AznR6)
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RE: How do I lift more? - 6/1/2006 5:53:49 PM
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Moniker
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Well the reason I asked is because of this thread: http://www.discussbodybuilding.com/Stop_fking_around_and_lift_like_you_mean_it/m_127347/tm.htm I've been lifting light, but I feel a strain when I'm done. A good strain. Like I've been using the muscle correctly.. This is right?
The main question I meant to ask is how do I steadly increase weight that I lift? I surely can't just throw weight on one day and go from there? I have to ease into it? How do you successfully go up in weight (when it's time to do so)?
(in reply to gzinkl)
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RE: How do I lift more? - 6/1/2006 6:10:11 PM
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BIGRED
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Mate, there is plenty of good advice on this page from all of the guys. However i noticed that in your diet that there was vertually no carbs. I dont care what anyone says, carbs are not the enemy. They are your bodys fuel, you need them to function and to think and help keep your focus. I have only been training three years and still consider myself new to bodybuilding and if there is anything i have learned its don't lift to impress, like these guys have said you don't have to lift big but you do have to do your excercises true to form that is how you will build, plus if you go to heavy from the start you are only looking at getting an injury and keeping yourself out of the gym and putting yourself back a few weeks.give your muscle time to properly attach itself to your bone before breaking any records. Man you should be happy with yourself, you have atleast taken the first step and gone to the gym. But if you cant keep the weight on, give up the running and cardio for now...if you work hard enough in the gym you will burn plenty of calories and still look good. Remember, you need weight to push weight.
Good luck, train hard...........
(in reply to Moniker)
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RE: How do I lift more? - 6/1/2006 6:22:00 PM
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gzinkl
Posts: 2098
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Moniker
Well the reason I asked is because of this thread: http://www.discussbodybuilding.com/Stop_fking_around_and_lift_like_you_mean_it/m_127347/tm.htm I've been lifting light, but I feel a strain when I'm done. A good strain. Like I've been using the muscle correctly.. This is right?
The main question I meant to ask is how do I steadly increase weight that I lift? I surely can't just throw weight on one day and go from there? I have to ease into it? How do you successfully go up in weight (when it's time to do so)?
Sometimes, you just have to try. If it's too much, put the weight down, and go back down in weight. Try again next week.
Some days, you're going to feel stronger than others. It's not a totally linear experience. Don't I wish! Some days I'm ready to take on the world and all the weights in the weight room.
Usually, you can add 1-5% more weight weekly, but as you progress, your ability to add more weight diminishes. Don't forget you're looking for the number of reps. If you can't do a new weight for what ever maximum of reps you have scheduled, you have to keep working with that weigh. It might take awhile--just try to improve by a rep, or even a 1/2 rep, each time.
Baby steps. But you do need to challenge yourself. You always need to be stepping just a tad out of your comfort zone.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Moniker)
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RE: How do I lift more? - 6/1/2006 6:22:29 PM
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cpl
Posts: 4780
Joined: 5/26/2003
From: New York City
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quote:
carbs are not the enemy.
Very true.
(in reply to BIGRED)
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RE: How do I lift more? - 6/1/2006 6:34:55 PM
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Moniker
Posts: 13
Joined: 5/30/2006
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quote:
ORIGINAL: cpl
quote:
carbs are not the enemy.
Very true.
Yeah, I read the grocery list in the nutrition forum and I plan on getting some wheat pitas and things like that. Then I can add some into my diet.. The right kind, as well.
quote:
Sometimes, you just have to try. If it's too much, put the weight down, and go back down in weight. Try again next week.
Some days, you're going to feel stronger than others. It's not a totally linear experience. Don't I wish! Some days I'm ready to take on the world and all the weights in the weight room.
Usually, you can add 1-5% more weight weekly, but as you progress, your ability to add more weight diminishes. Don't forget you're looking for the number of reps. If you can't do a new weight for what ever maximum of reps you have scheduled, you have to keep working with that weigh. It might take awhile--just try to improve by a rep, or even a 1/2 rep, each time.
Baby steps. But you do need to challenge yourself. You always need to be stepping just a tad out of your comfort zone.
That's more what I was looking for.
The other day I was doing a DB Bench and I got a lot more weight up than I usually do and for quite a few reps. It was nice. I just wasn't sure what to do from there. Heh.
Great advice in this thread though. Thanks a ton to all of you that have answered. I'm trying to take it slow but seeing the minimal gains that I have seen so far makes me want to go even harder and further than I ever have in the past because I know what I'm doing right now is working!
Well I have to get in the shower (Just got back from a run), and then hop into bed and watch some TV and sleep! (I have to get my 8 hours!)
Again, thanks a ton. :) Feel free to add any more advice in my direction. I'd be happy to read anything that you guys have to say!
(in reply to cpl)
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RE: How do I lift more? - 6/4/2006 2:25:00 PM
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AznR6
Posts: 19
Joined: 5/26/2006
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quote:
ORIGINAL: cpl
quote:
carbs are not the enemy.
Very true.
Just wanted to chime in on the carbs...
In my first 2 weeks maintaining a solid diet, I was eating an equal amount of carbs as protein (40/40/20) and have to say my energy level was pretty low once I was at the gym. After talking to a few fellas and doing some more research I've upped the carbs a bit, especially in the mornings. Now I shoot for 45/35/20 (c/p/f). Small tweek but it really seems to make a difference...at least for me.
_____________________________
5'8"
150lbs
35yo
(in reply to cpl)
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