Weight Lifters/trainers: Getting to the next level...

[lindrusso]

Though I have not seen much reduction on the scale yet, I have noticed an increase in strength, so I guess I'm doing something right! However, I find it quite difficult to get to the next weight level, so I was wondering how you all handle this?

Especially with the upper body where I'm fairly weak. I am finding that 10-pound weights are finally becoming fairly easy for things like biceps, so after I do my regular set with the 10-pounders, I do as many as I can with the 15-pounders - which is only about 5 or 6 at this point! Is this a good way to go about getting the the next level?

What I really hate are the machines that go up by 10 pounds - that leap is very hard to make!!!

Also - shoulders are my worst. I'm using 5 pounds now (I've always had problems with rotator cuff - go figure - it's not like I was ever an athlete!), and the next weight they offer is 10! Ack! So, I guess I'll have to beg them to bring some 8-pound weights (or even 7!).

TIA!

[lindrusso]

I too see many people that appear to do no warm-up or cool down. I only do that if I'm REALLY pressed for time. I like to warm up my muscles with some sort of aerobic activity first, then do weights, and then stretch out. I'm one of the few that I see regularly stretch out (except in aerobics class, of course).

I think it's important to warm up in order to avoid injuries - and it just feels better to me. At the very least, it certainly can't hurt! Any other thoughts on this?

[emilycat]

Kerri,
I've also heard that warming up and cooling down after a workout is best, I've just never done it, because since I run every day, I can't say I ever feel like doing any more cardio when I go to lift weights. The idea is to warm up your muscles so that you don't pull anything, I believe. I've never had a problem with not warming up, though...it may not be the smartest thing, but that's what I do.

Alysha,

First off, I was glad to chat with you last night! I'm really enjoying it...what a wonderful idea you had.
Anyway, about the weight increments...does your gym not have 7.5 and 12.5, etc. weights? I often use those (well, not the 12.5 yet, because I have skinny little arms); the 7.5's have helped me graduate to 10 pound weights on shoulder raises and stuff.

I know what you mean about the 10 pound-only gradations on the machines. But what comes in really handy, if the machines you use have them, are those little 2.5, I think weights that you can slip on top of the weight to make the transition easier. They're usually hanging on a little peg sort of thing on the machine somewhere. If your gym's machines don't have those, though, I would suggest that you just do as many repetitions as you can with the heavier weight with good form, and just keep working up. You won't challenge your muscles enough with the lighter weights, even if you do more repetitions. That can help with toning, but not with strength.

Hope this helps, and happy lifting! I have to go today, so wish me strength! http://www.cookinglight.com/bbs/wink.gif

Em

[Laura]

I don't usually warm up in the summer, but in winter months I will usually jump on the treadmill for about 5 minutes just to make sure my muscles are warm and ready to work.

Alsyha- I think Emily had some great ideas for increasing your weights. I do the reverse of what you do however. I lift the heavier weight first, and then go back down to the lighter weight. I think it is a psychological thing for me. I know I will have the strength if I do the heavy stuff first and not wimp out. If I am lifting heavier weights at the end, I like to have a spotter there (for things like bench press) so I don't sacrifice form for strength. A spotter will allow to continue to lift the heavier weights with less chance of injury. Isn't great to see the improvment though?
That is one thing I really love about weight lifting.

[Kerri]

Hello, I don't really like weigh lifting, but I do it because everyone says I should! I have a question though. I go to the gym twice a week and use their weight machines. I ride the excercise bike for 15 minutes before using the machines and afterwards do the elliptical training for 15 minutes. I also do the stairclimber and run sometimes. Is this what you do? I was told you need some kind of warm up and cool down, but it seems like some people walk in, lift, and then leave. I am just wondering what is best! Thanks!

[kwormann]

I just wanted to say a word about rotater cuff...I also have major problems with mine.

I had a trainer for 3 months and he had me use the bands for my cuffs instead of weights.

You might want to try this until they becone strong.

Kim

[SusieO]

I like to get on the stationary bike for about five minutes before lifting weights. While there, I spend about two minutes stretching neck, arms, shoulder, back and chest (the exercises you usually do at the beginning of an aerobics class). I think this makes the lifting easier.

[lindrusso]

Thanks Sandy and everyone else for your advice. My husband disagreed with starting with the heavier weights first. He says that to build muscle, you need to start with the lighter weights to warm up the muscles and then pyramid to heavier weights - and you can go back down again if you choose. I know I've read a lot about pyramiding before and wondered if anyone out there used this method?

Also, on the subject of weight traning, are there any good magazines out there? I used to subscribe to Shape, but haven't looked at it in years. Also, I'm not looking to be a body builder, so that sort of magazine probably wouldn't interest me.

[Sandy1]

Many eons ago (more than I care to admit) I worked as a Certified Fitness Appraiser, Aerobics and Body Building Instructor. And altho some theories have changed, the basics seem to remain the same.
So my advice would be to start with the heavier weight, doing as many reps as you can (even if only 3 or 4) and then move down to the lower weights. Heavier wts. are normally thought of as strength building whereas lesser wt. is used for toning. This is why prior to competition body builders use only light weights to accentuate and tone those huge muscles built thru heavy training.
And I cannot stress enough the importance of a warm up and cool down stretch. Flexibility is equally as important as strength and will help you to avoid injury.
I know firsthand that a lot of people see this as a waste of time; and these are usually the same people who complain about pulled, sore muscles, etc.
Even five minutes will suffice if you're pressed for time.
And if you're weight training I'd lose the weigh scale; it's not going to give you a true indication of how you're progressing. Muscle weighs a lot more than fat. Just judge yourself by how your clothes fit! I had a friend who was a competing bodybuilder, looked as if she weighed all of 98 pds in her clothes, but was in fact 130 pounds.
Anyway, this is just my 2 cents worth:-)
Keep up the good work....it all has to start somewhere!

[Vbrown]

I warm up for 15 min on stationary bike while lifting 5 lb dumbells. that way everything is warm. In fact, some days that is enough. I use a pulse monitor. You can do curls, presses, lifts in alot of positions. I use 5 lb dumbells. I would not do this with heavy weights, but light ones work nicely for a warm up.
I work out at home & have a weight machine. You can buy a little "U" shaped 2.5 or 5 lb weight to add to the weight stack to make the increments less than 10 lbs.