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Group: General Fitness & Exercise

weight lifting

breastne Posts: 1 Joined: 2004/01/12	2004/03/07, 05:05 PM How can you correctly gauge how weight you should use when lifting?
big_j_scf Posts: 308 Joined: 2003/11/08	2004/03/07, 05:57 PM you just need to experiment to see where your at. you need to know your goals, so that you can get a rep reange, then you have to find out through experience what you can do ,with good form, the necesarry number of times.
Carivan Posts: 8,542 Joined: 2002/01/20	2004/03/07, 07:13 PM In addition to the good info from Big j, the last 3 reps should be difficult but do-able. Good luck and welcome to freetrainers. -------------- \"A will finds a way, failure is not an option\" Ivan carivan@freetrainers.com Montreal Canada
Hellscream Posts: 272 Joined: 2004/02/25	2004/03/08, 03:56 PM I have a prob with how I do my weights. Its like if I need to do 4 sets, starting from 10,10,9,8 and increasing each time. However once I do the 2 10's I seem to be tired and cant increase anymore weight to be able to do 9. The only way I could get round the prob is if I make the first two 10's easier to lift so I have more power left for the next sets. However if I have to make the first 2 sets easy in order to perform the last 2 set right, isnt that gonna be a waste of first 2 sets? -------------- Willing is not enough, we must do. Success is the journey...not the destination.--- Bruce Lee
	2004/03/08, 04:08 PM I always make my first set a warm-up type set. Maybe do 80% of my max. You don't just want to jump in and start off heavy. Not good for your muscles and ligaments. Try lightening up the first set a little.
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/03/08, 04:20 PM Hellscream use this as an example: bench press: warm up 135x10, first set 185x10, second set 205x10 third set 225x9 fourth set 235x8. Of course the actualy amount you use in terms of weight may be less ro may be more. The fact is warm up is not usualy counted as a set per se. The 4 working sets on a classic pyramid scheme (which a 10 10 10 9 8 ) is you start lighter witha weight you can get 10 with then add a little for each set so you can reach the desired amount of reps. One word of caution, while hitting the goal reps is important, I find a lot of people worry way to long and hard about that. If you get to the point you do not reach at least within one rep of you goal( ie 9is goal you hit 8 or if 9 is goal you hit 6) if you fail to get to the 8 rep. Stop going heavier and lower it for the next sets or so. Try that and see what the gains are.:dumbbell::dumbbell: -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
Hellscream Posts: 272 Joined: 2004/02/25	2004/03/08, 06:38 PM ah, ok thx. Will be taking that advice for my next workout day. BTW do you guys do any form of exercise on your off days? I use to do my ab work but since going profesional, FT has merged my ab works on same days I work out the other muscles - also causing my workout to be longer. My average workout with warmup/stretches is 1 1/2 hour, is that alright? -------------- Willing is not enough, we must do. Success is the journey...not the destination.--- Bruce Lee