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2003/09/19, 11:27 AM
All we did was EAT!!! I gained 3 pounds, which isn't too back for all of the eating and sitting that we did, it rained the entire time!!! Anyhow, I am back to exercising and have a question. My trainer, who has been promoted to the manager of the trainers, was explaining to me last night about lifting heavier. I was on the Lat Pulldown machine when he was telling me that (at my age) I should be "lifting" approximately 60-65% of maximum. In other words, he said he thinks I would be capable of "lifting" 100 lbs 1 -- maybe 2 times -- so he has me doing 12-15 reps at 60 lbs on the Lat machine, I am TIRED at the end of set 3. Sounds logical, is he right?
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Gramma
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2003/09/19, 11:45 AM
First off, welcome back! Sounds like you had a great time. Good for you, you did so well you deserved it.
As far as lifting heavier, yes he is right. The more you "tax" the muscle, the more it adapts and grows for the handling of heavier loads. And of course you know, the more lean tissue you acquire, the higher the metabolic rate so the more fat you burn. Always try to increase your strength, this is what intices a muscle to grow.
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Great people never want it easier, they just want to be better!
Ron
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2003/09/19, 12:10 PM
Thanks Ron!!! And the 60-65% for the 12-15 reps, 3 sets is right too (for my age of course)? He has consistently had me going heavier and I am still keeping up! I have gained about 20 pounds in muscle and am still losing body fat (about 15% so far). Just wish I could get rid of the "wings" under my arms. I may have started "too late" to get rid of those.
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Gramma
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2003/09/19, 02:27 PM
Welcome back deby! Those are really hard for us 'girls' to get rid of. Mine are getting smaller, but it's been 2 1/2 years so pretty slow. I noticed my biceps seem to develop really easy and fast, so I started doing only 2 biceps exercises and then throwing in 3 sets of kickbacks, as heavy as I can. Then I do 4 different tri exercises on triceps day. Won't know if it is making a difference til I've done it for a while, but I am hopeful. My lat pulls have really skyrocketed this year, even more after I got my diet right and started eating more. I was doing about 50# when I came back from a surgery and now my sets are 100-110-120 with a wide grip. I can go heavier with a chin up grip. I think our minds set limits and our bodies just follow. I know that is my problem, I see it and think I'll never be able to get 8 reps, then I have to scold myslef and say sure you can! Anyway....
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/09/19, 04:03 PM
It is good to know there may still be hope for my "wings"!! I was doing the wide grip pulldown at 60 lbs., 3 sets, 15 reps. I have only been doing this since March of this year, so I think I have really made a lot of progress. I was on one of the shoulder machines last night and I remember when I first started, I could only do 3 sets of about 8 reps at 10 lbs, and then I thought I would die!!! Now I am doing 3 sets of 15 reps at 25 pounds. Definite progress. I need to try some more of the kick backs to see if they will help. I also develop my biceps easily. I was comparing biceps with my 13 year old grandson, who is athletic, and my biceps are bigger than his!! Watch out for GRAMMA!!!
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Gramma
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