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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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3/28/13 9:51 P

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Birgit- Just keep at it- You might be surprised!

Nancy Anne

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


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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3/28/13 9:49 P

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You can get the bird back! Really! The bonus is that it will be older and wiser. :-) It will take time, but you can put muscle in your shoulders for the nice, round delt cap you are after, and in your back for the lat pull-downs.

Edited by: NANCYANNE55 at: 3/28/2013 (21:50)
Nancy Anne

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


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
3/28/13 9:47 P

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I just tried some lateral and front raises with 5 lb weights and was able to do 10-12 reps. I guess it will take a while until I can increase that, LOL.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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MZZCHIEF's Photo MZZCHIEF Posts: 9,053
3/28/13 6:34 P

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Thx for the clarification.
I have like ZERO muscle over that joint... at least on the top behind the deltoid... there's only bone underneath my skin there. I will stick with lots of lighter weights. The way it stands now, I can't do anything over 10 pounds per hand free weights x 8-12 reps, even if I wanted to. LOL

Its funny because when I was younger I used to pull down 130 pounds on the lat pull down machine no problem... now I'm doing 55. The sweet bird of youth has obviously flown, but left its "wings" hanging from my upper arm... thankfully making some progress there!

: )
Mzzchief


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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3/28/13 6:16 P

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Ah... I see! You had mentioned building endurance, not bulk, so that's why I was defending heavy lifting. :-)

Delts are a typical weak area for women. They are the weakest area of my body, comparatively. Having said that, I don't like seeing someone do low reps/high weight on delts, unless they have extremely thick muscle to protect the joint. Because the shoulder is a synovial joint (moves in all directions), it is particularly prone to injury. I think it's much safer for that particular muscle group to stick with reps of 10 and above. It takes a little longer to build this way, but it keeps you from being out of the gym entirely for months on end with an injury (that's happened to me).

Nancy Anne

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


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MZZCHIEF's Photo MZZCHIEF Posts: 9,053
3/28/13 3:12 P

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Hey Nancy!

I have no fear of ever becoming a well muscled female, my genetics preclude it! To top it off I had some blood work done a few years ago and discovered my free testosterone is less than zero. Which makes sense considering how disparate my muscle size is relative to the amount of time and effort put in at the gym.

Deltoids, yes, that's the area I'd love to see bulked up... able to pull their weight in Team Upper Body. Right now they're the weak link in this chain... both in performance and appearance.

As for your photos, you've got an excellent physique and clearly know what it takes to maintain it.
Thx for your help
: )
Mzzchief

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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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3/27/13 10:30 P

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So glad I could help you! I have a very active board on Facebook called Better Body. If you would like to look into it, Email me and I will send you a link to join. It's free, of course. I created it to help people with a community of like-minded individuals. I think you might enjoy it.

I have mentioned in my blogs several times about my naturally bowling pin shaped body, and how widening my shoulders and back, along with lowering body fat, has helped to convert me to an hourglass. You can check my pictures to see what I am talking about.

I lift pretty heavy for a female. 27+ years of lifting my fanny off, and what is in the above pictures is all I've got to show for it. Without aid of steroids, bulky just ain't happening. (I've blogged about this, too. :-) ) itallmakesadifference.blogspot.com/s
ea
rch?q=hulk+woman


Yeah- I think not only will it be safer to use free weights for medial delts (the part that makes you wider), but you will also see better progress. You can also do shoulder moves wider to emphasize the width. But don't cut out working the rest of the shoulder! You want to work everything at least a little for skeletal balance and safety.

Nancy Anne

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


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MZZCHIEF's Photo MZZCHIEF Posts: 9,053
3/27/13 9:04 P

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hey Nancy
Thx for your replies.

My goals for weight lifting is to tone my arms, shoulders and back.
I've been doing free weights in a fitness class situation which emphasizes all these muscle groups with high reps with low weights to build endurance, not bulk.

Skeletally speaking, my shoulders are narrow proportionate to my hips... I was aiming to balance my form by trying to build the muscle on top of my shoulder (build in my own shoulder pads) and add some definition to my middle aged arms by using the machines.

I concur with your observation on lateral raises... that the machine does not allow natural movement.. which in turn compromises how much weight one can lift. For example, when I use dumbbells I can comfortably do a raise with a ten pound dumbbell in each hand, but on the machine the 10 pound level (which I assume means 10 pounds split in two, for five each arm) I have problems past the 8th rep. It sounds like the sensible thing to do is to quit that machine and use dumbbells for lats.

Thx for the confirmation on the triceps progression.

What you said made sense about back exercises. That's what I thought, but being a newbie, I want to make sure what I'm thinking isn't simply a notion.

As for long answers, that's what it usually takes to answer questions in any depth.
I appreciate the time you put into your reply.

Have a fun evening...
: )
Mzzchief

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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
3/26/13 2:07 P

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NancyAnne, great, thanks for the answers. In the gym where I work out everyone (who seems to know what they are doing) is wearing head phones all the time, LOL.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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3/26/13 1:06 P

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Oh, and I don't mind if someone asks questions, as long as they don't ask when I am hot and heavy into my workout. Ear phones are a universal "go away" signal. Catch them after their workout or between sets if they seem to be resting, and I'll bet they'll be happy to answer you.

Nancy Anne

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


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NANCYANNE55's Photo NANCYANNE55 SparkPoints: (84,135)
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3/26/13 1:04 P

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I'll keep this as brief as I can, but there's a lot to the answers:

1. What you are doing is fine for someone just starting. Generally speaking, you want at least your last set of whatever exercise you are doing to be maxed out in your target weight range, but for a beginner this isn't a good strategy, as the body simply isn't used to the load and it can cause injury (readers digest version, anyhow).

As an aside, what are your goals with lifting? Strength? Size? Endurance? Different rep ranges will cater to these different things.

Also might be worth pointing out that you may want to consider changing your tactic, depending on how long you have been doing it. Muscles adapt very quickly if you stick with the same routine. Changing it up elicits muscle changes quicker.

2. It's very normal to be weaker in the shoulder area- Especially exercises that target a particular area of the shoulders, like lat raises do. Don't be discouraged by your progress.

However, I don't do lateral raises on the machine. They seem to hold my arm in a position that is awkward and makes me more prone to injury. I do mine with dumbbells. I can work within my own natural range of motion that way.

Triceps, on the other hand (along with calves) tend to be stronger than other muscle groups and able to withstand a bigger load faster. So what you are experiencing with them is normal, too. They're usually strong little suckers.

3. It depends on their goals and where they are in their workout. I will often do a couple of sets of 20 reps on the lat pull-down machine to warm up on back day, since it's a great all-encompassing back exercise. Conversely, sometimes people will do a set of two of higher reps with lower weight at the end of a workout to kinda use as a finishing move and really burn the muscle group out. This is almost always done with a move that uses the entire muscle group targeted, such as lat pull-downs.

And the last reason for this could be that they are going more for endurance, so they are sticking with sets of 15, 20, or higher.

I hope this helps! And sorry the answer is so long!

Nancy Anne

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


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
3/26/13 12:14 P

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I have done tiny lateral raises, about 25-30% of the weight I use for chest press. I think with shoulder muscles it is very important to use all the muscles around the shoulder joint in proportion to each other or the joint will not be held together tightly and you can get arthritis. If in doubt I would talk to a physical therapist. I do at least 8 different shoulder exercises using flexible rubber tubing.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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KRISTA-GIRL's Photo KRISTA-GIRL Posts: 4,370
3/26/13 12:02 P

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I definitely get sore, but this is just my personal experience here, nothing special. ;-)

I don't do lateral raises - they are too risky, imho. I know they can do wonders for protecting your rotater cuff (well, at least that's what I've read), but I think form is incredibly important (more so than most other exercises). Just not worth it to me - I can't lift more than 7 without pain.

I lift much heavier on alternating workouts and only go to 5 reps - if I can. (Once a week I go 8 to 12 lighter, once a week 5 much heavier).

I do consecutive sets of the same exercise and end with a superset of a complementary exercise.

hth!

(edited to say: There are much more experienced people here who can answer you question, this is just what has worked very well for me. Hopefully they will pop in for you! :-)

Edited by: KRISTA-GIRL at: 3/26/2013 (12:04)
- Krista

Nothing can hurt unless you give it the power to - A Course in Miracles

No-one can make you feel inferior
without your consent. - Eleanor Roosevelt


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,954
3/25/13 10:58 P

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I'm at a similar point as you are so can't give advice but am also curious about the answers. I have heard that it may not be the number of reps that matter but to maximize the number of reps you can do with good form. I also don't get more than very slightly sore. I have used fewer machines and more free weights to work more smaller muscles along with the bigger ones.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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MZZCHIEF's Photo MZZCHIEF Posts: 9,053
3/25/13 7:20 P

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Had three newbie questions to ask here...

I've recently added weight machines to my routine, specifically for my arms and shoulders.
What I've done, is
1. choose a weight that I can lift for 8 reps in good form, that's fairly difficult for me to do.
I generally do 3 nonconsecutive sets, alternating with one or two other machines that work a related but different muscle group... allowing all muscle groups several minutes of recovery time.
2. When I can lift it for 8 reps more easily, I add four more reps to get 12 per set
3. Once I can master the 12, I up my weight another 5 pounds and repeat step 1 & 2.

I lift every other day.

Is this appropriate, or is there a better way of going about this?
Reason I ask is that I don't ever seem to get sore with this routine, which makes me wonder if I am somehow not maximizing my workout... as I know you have to micro-tear muscle to build it. I do drink whey with leucine, fish oil and chlorella afterwards, so this might offset some inflammation.
*******
My second dilemma is that I am finding it next to impossible to lift any more than 10 -15 pounds on the lateral raise machine, despite gains on other machines. I can get the 8, but any more than that, and its FAIL. Fail like in I think if I do number 9, my arm is going to shear off at the shoulder! LOL

In contrast, within the same time period I've gone from pushing down 30 lbs on the triceps push down machine to 80lbs.

So any ideas what's up with that nonsense?
*******

My third question....I do see people at my gym doing stuff like 20+ pull downs instead of 8 or 12, on the lat pulldown machine ... high reps with like 30 -50 pounds. I've seen a lot of people doing this, so it makes me wonder if perhaps is lots of reps with a relatively light weight whats appropriate for backs?

Or is there some other objective they are trying to accomplish?
I'd ask directly, but I've learned that most people don't appreciate being questioned on the "whys and wherefores" at the gym.

Ideas and suggestions welcome on any of these queries.

Thx in advance.
: )
Mzzchief



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