Author: Sorting Last Post on Top ↓ Message:
NANCYANNE55's Photo NANCYANNE55 SparkPoints: (98,233)
Fitness Minutes: (98,564)
Posts: 5,179
11/25/11 9:16 P

My SparkPage
Send Private Message
Reply
I always warm the muscle group up with a two sets at a light weight and 15-20 reps. Whenever I do leg day I do a couple of sets of 20 reps with 40 lbs on the extension machine to warm up my knees, then a warm up with the squats, lunges, or presses, which I usually start with.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
odybuilders


 current weight: 172.2 
 
197
186
175
164
153
EDWARDSC393's Photo EDWARDSC393 Posts: 1,764
11/25/11 11:47 A

My SparkPage
Send Private Message
Reply
Hi, My first set, which a lot of people don,t do, is a warm up set at a light weight with more reps, to get the area your working on loosened up. I found that works for me, then I can go higher weight, with graduating decreased reps. Especially my shoulders! Leg presses were easier after warming them up. Have a good day! Cherie

I,m Cherie, Been with sparker for 3 yrs, I like that I'm losing it slowly! Its a lifestyle!


 current weight: 190.0 
 
209
199.25
189.5
179.75
170
MSFITBODY SparkPoints: (0)
Fitness Minutes: (264)
Posts: 22
11/24/11 9:23 P

Send Private Message
Reply
Thank you. I am going to try it your way by increasing weights and decreasing reps.

 November Minutes: 0
 
0
90
180
270
360
NANCYANNE55's Photo NANCYANNE55 SparkPoints: (98,233)
Fitness Minutes: (98,564)
Posts: 5,179
11/24/11 8:38 P

My SparkPage
Send Private Message
Reply
That combines two different methods into one, what I feel isn't very effective, or safe, way of lifting weights. Normally, and for safety's sake on the joints, either weight is increased while reps are decreased (this is what I usually do- gives ample opportunity to warm up the muscles about to be worked), OR the other way around (weights decreased while reps are increased), but this should be reserved for only very advanced lifters who are in excellent touch with their bodies and know what their threshold is for starting out at a higher weight. I personally have never done this- It's just too high a risk for injury for my taste- and I have been lifting for 25+ years.

With lifting, I am a personal believer that one should always err on the side of safety. In my opinion, the method you are using is risky. Injured joints will, at least, set you back until you are healed and, at most, knock you out of the running for lifting for that body part permanently.

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
odybuilders


 current weight: 172.2 
 
197
186
175
164
153
MSFITBODY SparkPoints: (0)
Fitness Minutes: (264)
Posts: 22
11/24/11 8:13 P

Send Private Message
Reply
Has anyone ever heard of increasing your weights with each consecutive set?

During my last session at the gym I increased weights and reps. For example, on the leg press machine, I did 8 reps at 40lbs, 10 reps at 65lbs, and 12 reps at 70lbs. Then I moved on to seated rows, chest presses, and lat pull downs following the same formula. Increase reps by 2 with each new set and weights by 15lbs.

It burned a little on the third set in most cases and a couple of times I could not finish the whole set without stopping to rest before continuing but I'm not sure that this is the most effective way to gain muscle because my muscles burned while I was working out but I didn't feel super stiff or sore the next day.

Edited by: MSFITBODY at: 11/24/2011 (20:13)
 November Minutes: 0
 
0
90
180
270
360
LORENVER's Photo LORENVER Posts: 5,151
11/9/11 5:13 P

My SparkPage
Send Private Message
Reply
Thank you for asking the question (and for the answers). I've had trouble reaching true failure and was wondering if I was just wasting my time.



Indianapolis IN - Eastern Time Zone.

Did my first Sprint Triathlon September 14th 2014.

Ran my first Marathon, Indianapolis Indiana October 16th 2010.

Your stomach shouldn't be a waist basket.
~Author Unknown

I miss you Dad (I know you'd be proud of me).
~Loren



NANCYANNE55's Photo NANCYANNE55 SparkPoints: (98,233)
Fitness Minutes: (98,564)
Posts: 5,179
11/8/11 2:37 P

My SparkPage
Send Private Message
Reply
It depends on your goals. For building, complete rest (2 minutes or more) between sets is normal. That's how the big, muscle bound guys usually do it. For fat burning. keeping the rest short (about 25 seconds) is recommended. You won't be able to lift as much the next set, but it keeps the muscles stimulated and the heart rate high to help with fat burning.

I usually go somewhere between. I do a lot of supersets, and between them I'll reset about a minute or a minute and a half. This is more because it is what I am comfortable with than for any scientific reason.

Lifting to failure is not for everyone, and as a trainer I never advise anyone do it for every set. The last set of an exercise, at most. Usually I'll just go to failure on the last set of the last exercise for a muscle group. Muscles don't need to go to failure to grow. They just need to be stimulated past what they are used to.

And no, you are not doing it wrong if you aren't completely burnt out. As your body adapts your "burn out" rate goes up, so it's harder to do. As long as you know you gave it your best effort, you've done good enough.

I hope this helps!

Nancy Anne

My blog, about my personal experience and opinions of fitness related stuff: itallmakesadifference.blogspot.com/

My "Recipes For Bodybuilders (And People Who Just Want To Eat Healthier)" facebook page. I have videos here of my cooking yummy stuff! https://www.facebook.com/RecipesForB
odybuilders


 current weight: 172.2 
 
197
186
175
164
153
EDWARDSC393's Photo EDWARDSC393 Posts: 1,764
11/8/11 1:36 P

My SparkPage
Send Private Message
Reply
Try going slower, its harder. Work your way up the weight, then take them off and go to failure. Supset, Push-pull. Every month , I change it. Scott Garan is a sparkie, but a great trainer on line. He has me hurting. But we keep it mixed up. I was sore last nite! oooweee. Theres a lot of info out there that keeps you confused. Cherie

I,m Cherie, Been with sparker for 3 yrs, I like that I'm losing it slowly! Its a lifestyle!


 current weight: 190.0 
 
209
199.25
189.5
179.75
170
DENISEUTAH's Photo DENISEUTAH Posts: 588
11/8/11 1:10 P

My SparkPage
Send Private Message
Reply
You don't need to be completely burnt (sometimes that takes a while) but you should be tired
30 seconds between sets is pretty standard - but you can cut that down to keep up your heart rate if you want.

When I lift to failure I like to do drop sets - start heavy and get lighter and lighter until you can't do any more.
I am sure there are a lot of other ways to go to failure but that is my favorite!

the important thing is just to keep going!


 current weight: 214.0 
 
220
207.5
195
182.5
170
THE_COUNTESS's Photo THE_COUNTESS Posts: 351
11/8/11 12:50 P

My SparkPage
Send Private Message
Reply
How should I lift to musle failure?

How long should I rest between sets?

If I'm not completely burnt after a weight session, am I doing it wrong?

-

I need some major pointers and advice.

On The Way Back To Myself


848 Days since:  Days Since Last Binge
 
0
212
425
637
850
Page: 1 of (1)  

Report Innappropriate Post

Other Iron Maidens Nutrition Posts

Topics: Last Post:
Fruit/veggie count 8/7/2014 12:08:49 PM
Non-sweet protein powder recipes? 6/15/2014 8:03:18 AM
Maple Walnut Protein Bars 11/25/2014 11:01:46 AM
BCAAs vs SAAs??? 11/16/2013 11:49:48 PM
Share Your Food Journal 11/17/2013 7:33:08 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=2685x1285x44981976

Review our Community Guidelines