The exercises you listed are all concentration exercises (isolation) which is probably why you're having trouble increasing weight past 3-5 lbs. Isolation exercises are more appropriate for fitness models/body builders who are looking to increase definition and build up specific smaller muscles (after already having a good foundation of mass). Nit-picking to achieve a flawless body sculpted from the peaks of Mt. Olympus.
Compound exercises include; deadlifts, squats, lunges, pull ups, bench press, overhead press, rows, etc.
The reason it is easier to lift heavier weights with these exercises is because they use multiple muscle groups which gives you more strength to lift.
I'll give you an example; bicep curls and tricep extentions. For the first, you're mainly using your bicep to lift. For the second, your tricep.
One arm rows. For OARs you're using your bicep, tricep, upper back, forearms in one simple move. Now considering you're using all these muscles to lift which exercise do you think you'd need to lift more weight to really challenge yourself?
You can also use this *one* exercise to work all of the muscles in your arms plus your upper back. Rather than using 4 different isolation exercises to target each muscle. Why bother with tricep extentions, bicep curls, reverse flys and forearm curls (4 different exercises) when you can hit all these muscles with 1 exercise?
Personally, I only do 4 exercises for my upper body and 4 for my lower body. That's it!
Upper- Bench Press, Overhead Press, Rows and a variant exercise.
Lower- Deadlift, Lunge, Squat and a variant exercise.
So although, I can probably only do 6-8 reps at 15-20 lbs for bicep curls. I lift 50 lbs @ 8 reps for rows. I lift 100 lbs @ 6 reps for my bench and 70 lbs @ 5 reps for my OH press. My powerlifting/strength stats have increased from Novice level to bordering on Advanced in as little 3 months.
If you follow this program. You should double your strength in the next few months. You *must* make sure to eat enough. It's vital to building more muscle mass + strength. Don't be afraid to gain a little weight. Muscle gain, look far more fab than fat gain. I've gained 13 lbs in the last 4 months and still wear the same size 1 I wore before the gain. I'm in the middle of my healthy BMI but still wear the same sized clothes as most girls my height bordering on being underweight. Plus after you gain some muscle mass (and yes, a little fat will come with the gain too) you can do recomp work to achieve a fit body fat % without having to become underweight. With the cut I'm doing now, I should be able to achieve 18% at 110-115 lbs, rather than the 105 lbs it took me to achieve it before.
Edited by: JENNILACEY at: 8/18/2013 (09:35)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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