Re: Question about lifting weights

[Guest guest]

Do you mean you are doing set of 12, resting, upping weight and

doing set of 12, until you can not lift to 12?

I am not sure what you mean by doing it right. If you are asking " is

this the way BFL says to do it " , well, no it isn't. But there are

many programs and work out plans. If you are asking " am I getting a

full work out " then I would be inclined to say yes. If you are

warming up, keeping good form and working to failure then you are

making improvements.

Next-day-soarness is different for all of us, and decreases as we

get used to a specific work out routine. Do you change up what you

are doing from time to time? I mean, if you were doing barbell

curls for biceps for four weeks do you change to hammer curls?

Keeping your system guessing about what comes next is said to be key

to continued improvement.

Hope that helps.

Barbara

>

> Hi,

>

>

>

> I've been questioning my workouts and thought here would be the

best

> place to ask. When I'm doing my upper body workout I increase

weights

> under I can't do a full set of 12. Now my question is am I doing

this

> right. It's not that I'm too sore to do any more but that my

muscles are

> so fatigued I just can't lift the weights. I sometimes feel a

little

> sore the next day but generally not too much. Any advice is

appreciated.

> I am lifting a pretty heavy max weight - compared to the few other

women

> in the gym.

>

>

>

> Libby in Australia

>

>

>

>

[Guest guest]

I am also wondering if you mean you're doing the sets as described in

the book, and if so which set of 12 are you not able to complete. If

it is the last one (level 10 intensity), then how many reps are you

actually getting in? If you're getting 10 or 11, then I'd say you're

probably at an OK weight, as long as your form is not being

sacrificed. If you are only getting a couple of reps in, then perhaps

you need to lower the weight.

Candace

>

> Hi,

>

>

>

> I've been questioning my workouts and thought here would be the best

> place to ask. When I'm doing my upper body workout I increase weights

> under I can't do a full set of 12. Now my question is am I doing this

> right. It's not that I'm too sore to do any more but that my muscles are

> so fatigued I just can't lift the weights. I sometimes feel a little

> sore the next day but generally not too much. Any advice is appreciated.

> I am lifting a pretty heavy max weight - compared to the few other women

> in the gym.

>

>

>

> Libby in Australia

>

>

>

>

[Guest guest]

Hi,

Sorry I didn't clarify exactly what I'm doing. I do the exercises as

described in the book - but don't always change the last exercise. My

main worry was that it wasn't pain that stopped me doing more but pure

muscle fatigue - just can't lift the weights one more time. For my last

set I'm usually getting a min of six but each I challenge myself to do a

bit extra every time and once I get to 12 start with a new higher

starting weight. I believe my form is pretty good.

Libby

________________________________

From:

[mailto: ] On Behalf Of cwcari

Sent: Monday, 8 May 2006 11:26 PM

Subject: Re: Question about lifting weights

I am also wondering if you mean you're doing the sets as described in

the book, and if so which set of 12 are you not able to complete. If

it is the last one (level 10 intensity), then how many reps are you

actually getting in? If you're getting 10 or 11, then I'd say you're

probably at an OK weight, as long as your form is not being

sacrificed. If you are only getting a couple of reps in, then perhaps

you need to lower the weight.

Candace

>

> Hi,

>

>

>

> I've been questioning my workouts and thought here would be the best

> place to ask. When I'm doing my upper body workout I increase weights

> under I can't do a full set of 12. Now my question is am I doing this

> right. It's not that I'm too sore to do any more but that my muscles

are

> so fatigued I just can't lift the weights. I sometimes feel a little

> sore the next day but generally not too much. Any advice is

appreciated.

> I am lifting a pretty heavy max weight - compared to the few other

women

> in the gym.

>

>

>

> Libby in Australia

>

>

>

>

[Guest guest]

That's called " muscle failure " and it's exactly what you want. The

muscle is so fatigued that you can't complete another full rep. On the

other hand, if shooting pain stops you from doing another rep, that's

bad. That tends to mean you're injured. Fatigue good, injury bad.

There are some exceptions to the pain thing. For me, exercises like

leg extensions and tricep kickbacks do burn, but in a good

feel-the-burn kind of way, not in an " ouch, my tendon just ripped

loose " way. And even on those, it's not the burn that stops the set,

it's when the muscle is too fatigued to do another one.

> My main worry was that it wasn't pain that stopped me doing more

> but pure muscle fatigue - just can't lift the weights one more time.

[Guest guest]

Thanks . So pleased to learn I'm doing weights the right way :-).

There aren't many women lifting weights in my gym so I basically do my

own thing based on reading BFL and other fitness mags.

Libby

________________________________

From:

[mailto: ] On Behalf Of Skwigg

Sent: Tuesday, 9 May 2006 3:06 PM

Subject: Re: Re: Question about lifting

weights

That's called " muscle failure " and it's exactly what you want. The

muscle is so fatigued that you can't complete another full rep. On the

other hand, if shooting pain stops you from doing another rep, that's

bad. That tends to mean you're injured. Fatigue good, injury bad.

There are some exceptions to the pain thing. For me, exercises like

leg extensions and tricep kickbacks do burn, but in a good

feel-the-burn kind of way, not in an " ouch, my tendon just ripped

loose " way. And even on those, it's not the burn that stops the set,

it's when the muscle is too fatigued to do another one.

________________________________

[Guest guest]

Hi Barbara,

Thanks for the advice. Sounds like I am doing things right. I did have

the same program for over 6 months but since I recently found BFL I plan

to change my program every month.

Libby

________________________________

From:

[mailto: ] On Behalf Of alysd38

Sent: Monday, 8 May 2006 9:48 PM

Subject: Re: Question about lifting weights

Do you mean you are doing set of 12, resting, upping weight and

doing set of 12, until you can not lift to 12?

I am not sure what you mean by doing it right. If you are asking " is

this the way BFL says to do it " , well, no it isn't. But there are

many programs and work out plans. If you are asking " am I getting a

full work out " then I would be inclined to say yes. If you are

warming up, keeping good form and working to failure then you are

making improvements.

Next-day-soarness is different for all of us, and decreases as we

get used to a specific work out routine. Do you change up what you

are doing from time to time? I mean, if you were doing barbell

curls for biceps for four weeks do you change to hammer curls?

Keeping your system guessing about what comes next is said to be key

to continued improvement.

Hope that helps.

Barbara

________________________________

[Guest guest]

Pain should not be what tells you to stop, it should be muscle

fatigue. You are not looking to rip your muscles, just make them

work harder and harder each time.

Barbara

> >

> > Hi,

> >

> >

> >

> > I've been questioning my workouts and thought here would be the

best

> > place to ask. When I'm doing my upper body workout I increase

weights

> > under I can't do a full set of 12. Now my question is am I doing

this

> > right. It's not that I'm too sore to do any more but that my

muscles

> are

> > so fatigued I just can't lift the weights. I sometimes feel a

little

> > sore the next day but generally not too much. Any advice is

> appreciated.

> > I am lifting a pretty heavy max weight - compared to the few

other

> women

> > in the gym.

> >

> >

> >

> > Libby in Australia

> >

> >

> >

> >

[Guest guest]

To take the whole failure concept a bit further, you can usually do

a couple more reps past your perceived failure point. If you can do

them in good form you will feel the endorphin rush like Arnold talks

about in his video " Pumping Iron. " No drug from street or pharmacy

will make you feel the way this will. So keep lifting ladies and let

your muscles know you are serious!

Stasia

> > >

> > > Hi,

> > >

> > >

> > >

> > > I've been questioning my workouts and thought here would be

the

> best

> > > place to ask. When I'm doing my upper body workout I increase

> weights

> > > under I can't do a full set of 12. Now my question is am I

doing

> this

> > > right. It's not that I'm too sore to do any more but that my

> muscles

> > are

> > > so fatigued I just can't lift the weights. I sometimes feel a

> little

> > > sore the next day but generally not too much. Any advice is

> > appreciated.

> > > I am lifting a pretty heavy max weight - compared to the few

> other

> > women

> > > in the gym.

> > >

> > >

> > >

> > > Libby in Australia

> > >

> > >

> > >

> > >