Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Having problem increasing weight !

  • 03-04-2008 11:05am
    #1
    lindak
    Closed Accounts Posts: 510 ✭✭✭


    Hi Guys Im full of questions today :):)!!
    At the moment I have noticed that my lat pull down , and pull seated row are not progressing as in I am finding it hard to increase the weight im pulling on both! Any suggestions ?


Comments

  • #2
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭justsomebloke


    lindak wrote: »
    Hi Guys Im full of questions today :):)!!
    At the moment I have noticed that my lat pull down , and pull seated row are not progressing as in I am finding it hard to increase the weight im pulling on both! Any suggestions ?

    what rep range are you using on them


  • #3
    lindak
    Closed Accounts Posts: 510 ✭✭✭lindak


    3 sets of 10 / 12. But when I do try pull heavier I feel like im using my arm and not my back . And my form suffers so then drop the weight back down.


  • #4
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭justsomebloke


    at what point in the set are you starting to lose form when you increase the weight. Is is from the first rep or is it only after a few. Just remember that when you increase the weight you aren't going to be able to get the same amount of reps so you will have to drop the amount you do and slowly build it back up.


  • #5
    lindak
    Closed Accounts Posts: 510 ✭✭✭lindak


    Ok well maybe half way through . So maybe I will do as many was I can with good form. and try and build up from there.


  • #6
    davyjose
    Closed Accounts Posts: 9,287 ✭✭✭davyjose


    lindak wrote: »
    3 sets of 10 / 12. But when I do try pull heavier I feel like im using my arm and not my back . And my form suffers so then drop the weight back down.

    My advice would be to do this: http://www.boards.ie/vbulletin/showthread.php?p=55112536

    Basically you want to up the intensity, which you can't do if you're lifting to failure on each set. If you lower the reps, and increase the sets, over time, you should see increases.


  • Advertisement
  • #7
    ali.c
    Registered Users, Registered Users 2 Posts: 1,022 ✭✭✭ali.c


    davyjose wrote: »
    My advice would be to do this: http://www.boards.ie/vbulletin/showthread.php?p=55112536

    Basically you want to up the intensity, which you can't do if you're lifting to failure on each set. If you lower the reps, and increase the sets, over time, you should see increases.

    I thought the idea behind the grease the grove method is that it happens outside the gym? You take an excercise take the max number of reps you can do and split it in 1/2 and then do randomn sets throughout the day. So handy for stuff like press up and pull ups but not exactly that practical for stuff like lat pull downs etc unless the OP has a home gym.

    Personally I find if i am not upping the weight i vary the reps and sets up a bit. So I usually do the same number of reps and split them across different sets. So if you increase the weight and can only get 5/6 good reps then just do an extra set. Also you can look at where about in the session you are doing those excercises. If i push-press before deadlifting the amount i can deadlift decreases a good bit and the DOMS the next day is totally different!

    Also bear in mind that if you are eating a calorie deficit then your strength gains will be lower.


  • #8
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭justsomebloke


    I don't think greasing the groove is really appropriate for someone looking to improve machine based lifting as chances are you aren't going to be in the gym multiple times everyday to achieve your goals.

    I would just drop the rep range you are doing maybe try sets of 5 at a higher weight to try and build up some strength or rather then just doing full sets of 10 try and use the pyramid method where you increase the weights and decrease the reps as you go through your sets


  • #9
    Saabdub
    Closed Accounts Posts: 228 ✭✭Saabdub


    Lindak, if you want to inrease your strength you need to work out your 1 rep max and work to between 80-90% of it, which usually translates to 5-6 reps of a weight. So if your 1 rep max on the pulldown is 50kg you might work at 5 reps of 44kg or 6 reps 42Kg, aiming to reach failure on the last rep of the last set. Then you raise the weight in the next session, again aiming to reach failure on your last set. The amount you raise depends on how well your mind/body copes. Some people can go 1% a week, some more and some less:). After a while your 1 rep max will increase and when you do sets of 8, 10 or 12 you'll be able to deal with more weight.

    Saabdub


  • #10
    lindak
    Closed Accounts Posts: 510 ✭✭✭lindak


    Great thanks for all the advice !


Advertisement