Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 In a message dated 10/6/2006 2:20:52 P.M. Eastern Daylight Time, nerdgirlofthefuture@... writes: I'm curious as to why you use the same amount of weight for each body part. I was having a hard time with shoulders too. I was doing lateral raises and could barely lift anything then I switched to the dumbbell press and I had more success. But too your question, I guess it's kinda based on the exercises I do. For example doing a tricep extension I can't really hold anymore same with dumbbell flyes. But maybe it's totally in my head. I think that it is quite possible that I'm not pushing myself enough. I'll let you know next week. My free day is tomorrow! Yea! Kim P.s. Don't think you're being difficult at all. The feedback is great! By all means keep it coming, I probably need a good kick in the butt...lol Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Because the BFL for Women book is a rinky-dink marketing gimmick where everything has been dumbed down and painted pink for the little ladies. Wouldn't want to scare them away with that sound nutrition and those complicated routines that actually work. It makes me crazy. LOL I'd stick to the original plan as much as possible. All of those fabulous transformation photos on the inside cover are from women who followed the original program. I'm sure BFL for Women helpful for someone just starting out or someone who needs to ease into it, but I've never talked to anybody who made a jaw-dropping transformation following the women's version. I feel like if you're going to put forth the effort to lose weight, it's better to be doing something that's really going to deliver on the results. > > Also, why is the workout different from the original BFL, BFL for > Women= 3 sets & 2 exercises for each muscle grp vs 5 sets and # 12 > reps with second exercise? > Thanks, > Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Am I crazy? I just go down one increment for the last 12-- for instance, 6x20, then 12 @ 15? I was sure that that was the pattern.. Going back down to the lowest weight wouldn't do anything for me, I don't think. Best Regards, beth Re: Re: Weights In a message dated 10/6/2006 1:47:17 P.M. Eastern Daylight Time, kkchristensen2001@ yahoo.com writes: I will sometimes go down in weight on my high intensity 12 repetition You're doing it correctly. After your highest weight, you go back down to your lowest/beginning weight for 12 reps then 12 more at the same weight but doing a different exercise for that body part. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Yes, ma'am. I was blown away when I measured yesterday, since I haven't lost any weight since the second week (ok 1 lb.) I'm going to be a 175 lb woman wearing size 8 it appears. : ) Best Regards, beth Re: Weights Wow, beth! 5 inches from your waist??? Super! Ok, now I'm feeling wimpy about my free weights. I had better bump it up to at least 15lbs. Secretly, I've been thinking that I should bump the weight up for my biceps anyway... Kim p.s. Thanks for the push...I want 5 inches gone too... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 The instructions just say to reduce the weight; they don't say how much. It would depend on how wiped out you are. You still want that set of 12 to be a challenge though. On the sample workouts in the book, he drops it back to what he had used for the set of 8. > Am I crazy? I just go down one increment for the last 12-- for instance, 6x20, then 12 @ 15? I was sure that that was the pattern.. Going back down to the lowest weight wouldn't do anything for me, I don't think. > > Best Regards, > beth Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 That's how I do it too. And I know I'm doing it right when I can't even finish all 12. > > Am I crazy? I just go down one increment for the last 12-- for instance, > 6x20, then 12 @ 15? I was sure that that was the pattern.. Going back down > to the lowest weight wouldn't do anything for me, I don't think. > > Best Regards, > beth > > > Re: Re: Weights > > In a message dated 10/6/2006 1:47:17 P.M. Eastern Daylight Time, > kkchristensen2001@ yahoo.com writes: > > I will sometimes go down in weight > on my high intensity 12 repetition > > You're doing it correctly. After your highest weight, you go back down to > your lowest/beginning weight for 12 reps then 12 more at the same weight > but > doing a different exercise for that body part. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 6, 2006 Report Share Posted October 6, 2006 Yep, that's what I do. It works for me--when I use, for instance, the 15 for 8 but then the 20 for 6, when I go back to the 15 for 12 it's almost easier than the 8. Not sure why. Best Regards, beth Re: Re: Weights The instructions just say to reduce the weight; they don't say how much. It would depend on how wiped out you are. You still want that set of 12 to be a challenge though. On the sample workouts in the book, he drops it back to what he had used for the set of 8. On 10/6/06, beth Dimopoulos <emommy3sbcglobal (DOT) net> wrote: > Am I crazy? I just go down one increment for the last 12-- for instance, 6x20, then 12 @ 15? I was sure that that was the pattern.. Going back down to the lowest weight wouldn't do anything for me, I don't think. > > Best Regards, > beth Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 Thanks for all the feedback re: the wts. A question for the person who uses 40 lb weights- are those free weights? I did a BFL challenge 4 yrs ago & lost 30 lbs, build a lot of muscle, but I never could lift 40 lbs in free weights for my upper body- how did you build up to that amount? I could always go higher on the machines, than free weights, but the heaviest weight I could lift was 30 lbs on my last set on the chest presses. I'm wondering if I was doing something incorrectly, to not be able to lift any more than that. I remember Bill saying he'd warm up with 40 lbs, but being an older (52 yr)female, I don't think I could ever get to that point. Thanks, Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 I know you answered privately, but no, it was machine flyes. I can't lift more than 20 lbs now, and I'm shooting for 25 because that's what Sqwigg does and she has purty arms. : ) I think I'll be there by the end of the challenge, but bear in mind PTs have always said I'm very strong for a 40+ woman. Best Regards, beth Weights Thanks for all the feedback re: the wts. A question for the person who uses 40 lb weights- are those free weights? I did a BFL challenge 4 yrs ago & lost 30 lbs, build a lot of muscle, but I never could lift 40 lbs in free weights for my upper body- how did you build up to that amount? I could always go higher on the machines, than free weights, but the heaviest weight I could lift was 30 lbs on my last set on the chest presses. I'm wondering if I was doing something incorrectly, to not be able to lift any more than that. I remember Bill saying he'd warm up with 40 lbs, but being an older (52 yr)female, I don't think I could ever get to that point. Thanks, Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 I wasn't your original person, but I do use as much as 40-45lb dumbbells for chest presses. I found that the hardest part of that is getting the weights in place and lying back without rupturing anything or toppling off the bench. If I don't have a spotter to hand them to me, I sit on the end of the bench, feet on the floor, and rest the dumbbells upright on each knee (hammer curl position), and then when I lie back I give the weights a little boost with my knees. If all goes well, that creates a smooth arc and I land with them directly over my chest, ready to press. When I'm done, I either hug them to my chest or drop them (carefully onto a mat) to sit up. As far as how to increase weights once you feel like you've topped out, it helps to have a spotter who can assist you past the sticking point of the lift. Once you've done it with help a few times, it becomes easier to get it yourself. It also helps to have plate mates, those little weight magnet thingies so you can increase by 1-2 pound increments. Sometimes 5-10 lbs is too big of a jump to do in one shot. I don't think age is the barrier. It's more of a mental thing. You can't do it if you don't think it's possible for someone your size (age, gender, fill in the blank). Early on, I was all smug and pleased with myself doing 20 lb shoulder presses. That was until I saw a tan, fit, totally ripped 60+ year old woman sit down and do a set of Arnold presses with 35lb dumbbells. Suddenly, I was right back to being the weenie with the girly weights. LOL It's all relative. I still have my original 3lb green vinyl dumbbells around here somewhere... > Thanks for all the feedback re: the wts. A question for the person who > uses 40 lb weights- are those free weights? I did a BFL challenge 4 yrs > ago & lost 30 lbs, build a lot of muscle, but I never could lift 40 lbs > in free weights for my upper body- how did you build up to that amount? > I could always go higher on the machines, than free weights, but the > heaviest weight I could lift was 30 lbs on my last set on the chest > presses. I'm wondering if I was doing something incorrectly, to not be > able to lift any more than that. I remember Bill saying he'd > warm up with 40 lbs, but being an older (52 yr)female, I don't think I > could ever get to that point. > Thanks, > Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2006 Report Share Posted October 7, 2006 Hi Kathy, Free weights come in various types; Dumbbells (for smart people haha) http://en.wikipedia.org/wiki/Dumbbell Barbells (not to be used while drinking) http://en.wikipedia.org/wiki/Barbell and Kettlebells (which I have never seen) http://en.wikipedia.org/wiki/Kettlebell Probably the heavy medicine ball is considered a free weight too. Using the plates on a barbell, 40 pounds is definitely doable. We'll get to our goals one step at a time. M. age 52 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 10, 2006 Report Share Posted October 10, 2006 Thanks for all the feedback re:wts! Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 10, 2006 Report Share Posted October 10, 2006 As long as it's a movement and rep range that you're totally used to, the soreness won't be that noticeable from just going up in weight. If you were to switch exercises, switch types of resistance (dumbbell, barbell, pulley, lever, body weight), change angles (hammer curl, preacher curl, concentration curl) or totally change the sets/reps/order, that will give you more of a challenge and much more soreness than just adding a few pounds to the normal routine. > > (competitive spirit kicking in) 25?! OK, that's it. I'm going up in > weight next week. I used 20's yesterday and am not sore at all > today. Question for the experienced: My soreness is almost nothing > now, does it lessen the stronger you get? > > Best Regards, > beth > Quote Link to comment Share on other sites More sharing options...
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