I am feeling unsure about how to next/further progress with weights. I thought about seeing a trainer again and still might do it, but thought I'd come here first.
My questions are mostly about my upper body workout. I have 2 different workouts targeting upper body. Do I need to vary it more- to have more workouts? I am not feeling fatigued at the end of a set with the amount of weight I am using any longer, but I just upped my weight a couple weeks ago. Can I up it again so soon? For example, I am using a 10 pound weight for bicep curls and can do a few more after my set of 8 is up-- I guess I could go up to 10-12 reps. This is generally how it is with most of the lifts. I do three sets of 8 reps for each exercise. I have also wondered if I should go up to 10-12 reps and then increase at a later time.
This comes up for me because I recently read an article stating that if you are not well fatigued at the end of a set, you are liekly not lifting enough.
quote:Originally posted by Sandy: I have 2 different workouts targeting upper body. Do I need to vary it more- to have more workouts?
I can't effectively answer your question because I don't know what is included in your "two different workouts." How much of a variety of movements does each of the two workouts consist of? Are all back/shoulder/arm muscle groups covered within the two workouts?
You've heard me say this a million times before, but I really like the Tamilee Webb "I Want That Body!" DVD and, when I am working out upper body at home, I use either her beginning or advanced arms workout from that DVD and find them very good workouts. I don't have to think about what movements to do or whether my form is correct because she is leading me through the workout and I can check her form to be sure mine is right. They also include a warmup/stretch and cooldown/stretch. Just a thought!
Posts: 7212 | Location: Rehoboth Beach, DE | Registered: March 12, 2004
Sandy You are absolutely correct that if your muscles aren't fatigued at the end of the set, you are not lifting enough weight.
However, I generally try to aim for 12 - 15 reps/set. If you just increased your weight, you may want to increase your reps first before upping the weight again.
I don't think there is a hard and fast rule though as to when to up your weights. If yout muscles aren't getting to failure, it's time to increase your weights by 5% regardless of when you did it last.
As to the number of workouts you are doing - I think the important thing is to hit each major muscle group. Varying your workout does help as you can isolate slightly different areas and it can keep you from getting bored. In generally I alternate between 2 - 3 different free weight workouts. I recently read an article suggesting that you should change up your workout after 8 - 12 weeks.
Let me know if you need ideas as to different free weight exercises.
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