How do I know

Einhard

I've recently started doing weights a few times a week. Nothing too intense, just gradually getting into it. I'm mostly using weight machines, although I do bicep curls with the free weights. All very unadventurous I know, but as I get more experience I can branch out.

Anyway, I've done about ten sessions and have settled into a routine. Initially I felt some aches the following day, but nothing beyong a mild discomfort. However, I'm not even feeling that anymore. So, my question is- should I up the amount I'm lifting?

I tried today, and reduced the reps I was doing. It was definitely harder, but doable. Obviously I'll have to wait til tomorrow to see how I'm feeling, but should I feel some level of pain/discomfort the following day? If I feel nothing, does that mean that I'm achieving nothing?

Basically, how do I know when the level I'm at has stopped benefitting me, and to move up accordingly?

Thanks.

Alf Veedersane

do you have any plan or do you just go in and do whatever?

If you're doing 3 sets of 10 with Xkg, and you can complete them without your form going to complete sh*t, then it's time to do more - weight or reps.

You should always be looking to do more the next time. If the jump is too big, e.g. you know you wouldn't get near 3x10 bicep curls with 12.5kg dumbbells after managing it with 10kg dumbbells, then go for more reps the next time. Try doing 10+ on the 3rd set.

For other exercises where you're using more and bigger muscles, you should be able to try the next weight up once you've done 3x10.

If any of that makes sense...

Einhard

Cool, thanks for that. So 3x10 is the magic number so to speak?

Alf Veedersane

Einhard wrote: »

Cool, thanks for that. So 3x10 is the magic number so to speak?

Not necessarily. It depends.

What is your current program like?

Mellor

Einhard wrote: »

Cool, thanks for that. So 3x10 is the magic number so to speak?

No it was just a random example. Some situations call for increasing after 3 reps, others 22 reps.
The point is to increase after you hit your target with good form. Pain the next day is related to achieving more or less.

Einhard

Thanks for the replies.

My current prgramme is:

47x10 on lat pulldown
35x8 on shoulder press
47x10 on pectoral fly
5x10 on free weights (bicep curl)

I'm going to increase the lat pull down to 15 and pectoral to 15.

turbot

Einhard,

You should be experiencing some DOMS (delayed onset muscle soreness) which is a kind of achy feeling in the days that follow.

If you can afford it, you'll triple the value of all your future workouts by booking a set of sessions with a *really good personal trainer* who can show you how to train, or at least watching videos of really good workouts and following them exactly.

In this regard, I thought I knew about training because I'd been to the gym a lot and was in ok shape. Then I hired a personal trainer (Vinny Gough - fantastic!) and discovered just how ignorant I was and learned loads. If you can't afford a personal trainer, then you can watch videos of how to train on YouTube. It's worth having a set of sessions if you can just to have a personal benchmark of what great training is like.

Hint: There is a principle called SAID - Specific Adaptation to Imposed Demands. To get results, you need to (safely) train in a way that is uncomfortably intense, because your body then adapts to that intensity and becomes stronger.

Alf Veedersane

turbot wrote: »

Einhard,

You should be experiencing some DOMS (delayed onset muscle soreness) which is a kind of achy feeling in the days that follow.

If you can afford it, you'll triple the value of all your future workouts by booking a set of sessions with a *really good personal trainer* who can show you how to train, or at least watching videos of really good workouts and following them exactly.

In this regard, I thought I knew about training because I'd been to the gym a lot and was in ok shape. Then I hired a personal trainer (Vinny Gough - fantastic!) and discovered just how ignorant I was and learned loads. If you can't afford a personal trainer, then you can watch videos of how to train on YouTube. It's worth having a set of sessions if you can just to have a personal benchmark of what great training is like.

Hint: There is a principle called SAID - Specific Adaptation to Imposed Demands. To get results, you need to (safely) train in a way that is uncomfortably intense, because your body then adapts to that intensity and becomes stronger.

DOMS aren't indicative of an intense workout. While the OP probably isn't training all that intensely yet, the presence or absence of DOMS isn't an indicator of an intense workout.

deadybai

Hi just reading through the posts there and I am in a similar situation myself. Just wondering, I am able to lift 12.5kg free weights doing 3x10. If you lower the weight say to 8 or 10kg and do say 3x40, which workout are you better off doing? Im talking about bicep curls in this situation but it can apply for anything.

Alf Veedersane

deadybai wrote: »

Hi just reading through the posts there and I am in a similar situation myself. Just wondering, I am able to lift 12.5kg free weights doing 3x10. If you lower the weight say to 8 or 10kg and do say 3x40, which workout are you better off doing? Im talking about bicep curls in this situation but it can apply for anything.

There's no point in doing sets of 40. You don't get much benefit going beyond 15.

Generally, the number of reps you do depends on your goal. But if you can get 3x10, increase the weight and aim for 3x10 at that weight.

Yer Aul One

Alf Veedersane wrote: »

There's no point in doing sets of 40. You don't get much benefit going beyond 15.

Generally, the number of reps you do depends on your goal. But if you can get 3x10, increase the weight and aim for 3x10 at that weight.

If you max out then when you move up a weight, i.e. only able to do 2*6 and 1*4. Should you supplement that with reps on a lower weight or just wait till your next day and try improve rep count?

Moving up the weights I find is the most difficult to judge. Balancing act between wanting to push yourself and lifting what keeps good form...

My gym's dumbbells go up in 2.5kg, which I find is quite a large jump. Upping the reps on the lower weight in the week up to the jump, definitely helps!!

Alf Veedersane

Yer Aul One wrote: »

If you max out then when you move up a weight, i.e. only able to do 2*6 and 1*4. Should you supplement that with reps on a lower weight or just wait till your next day and try improve rep count?

Moving up the weights I find is the most difficult to judge. Balancing act between wanting to push yourself and lifting what keeps good form...

My gym's dumbbells go up in 2.5kg, which I find is quite a large jump. Upping the reps on the lower weight in the week up to the jump, definitely helps!!

Form is king so if you're swinging curls then you're not doing bicep curls.

But yeah, for something like curls, getting 3x10 with decent form and then having to jump 2.5kgs is a tricky one. I tried upping the reps on 3rd set and once I got to 15 on 3rd set, with proper form, I'd move up.

But that's just what I did.