Help me figure out heavy lifting!

[Anonymous]

Down side of lifting heavy is the form. Even positioning the weights requires a proper approach. If you are used to lifting with your back vs legs which is subtle then you can injure yourself.

PT or videos on proper form would be good. the PT maybe able to adjust the form better but you get what you pay for.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

Sounds like this me, then. (NP) I'm currently doing 17 lbs with bicep curls. So the next step is....what? 20? more? I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good. Any advice for that? I'm 57.

Why are you doing biceps curls …?

I don’t understand why two people are mystified at doing bicep curls. Why wouldn’t you do them just for overall health and strength? (No, I’m not a guy)

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

Sounds like this me, then. (NP) I'm currently doing 17 lbs with bicep curls. So the next step is....what? 20? more? I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good. Any advice for that? I'm 57.

Why are you doing biceps curls …?

I don’t understand why two people are mystified at doing bicep curls. Why wouldn’t you do them just for overall health and strength? (No, I’m not a guy)

Isolating the biceps isn’t really necessary unless you’re doing it for appearances, and most women aren’t going for big biceps. I’ve been working with trainers for 4 years (4 different ones) and none of them has ever suggested biceps curls. It’s a waste of time. For overall upper body/arm strength it’s much better to do a push/pull exercise that actually replicates a movement you might do in real life, like an overhead press, or something that works more of your body, like a row.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Peloton strength. Rebecca Kennedy has hypertrophy training 5-day, 4-day (unofficial) and 3-day split programs. Absolute gamechanger for me at 43 and many others I know.

Same! 42. I think doing her program brought me consistency and pushed me to lift heavier. And now I have muscles that I've never had before.

DP. I just googled her program and it looks good!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

Sounds like this me, then. (NP) I'm currently doing 17 lbs with bicep curls. So the next step is....what? 20? more? I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good. Any advice for that? I'm 57.

Why are you doing biceps curls …?

I don’t understand why two people are mystified at doing bicep curls. Why wouldn’t you do them just for overall health and strength? (No, I’m not a guy)

Isolating the biceps isn’t really necessary unless you’re doing it for appearances, and most women aren’t going for big biceps. I’ve been working with trainers for 4 years (4 different ones) and none of them has ever suggested biceps curls. It’s a waste of time. For overall upper body/arm strength it’s much better to do a push/pull exercise that actually replicates a movement you might do in real life, like an overhead press, or something that works more of your body, like a row.

Interesting. That makes sense, thanks

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lift heavy means you can only do about 5-8 reps with good form. If you are doing 10-12 reps or more, the weight is too light. The point is to give your muscles a real challenge. You should be straining without letting your form breakdown.

Start with the classics. Bench or dumbbell press, squats of any kind, Romanian deadlift (bar or dumbbells)/deadlift, pullups, dips, hammer curls, shoulder press, bent over rows, any kind of cable work for tris....there are basically an infinite number of websites these days with workout plans figured out you can try.

Personally, I think whole body workouts are bad. I think it is better to target major groups on a day and any complimentary muscles. Example would be back day and do some biceps, chest day with some tris, leg day, then core.

Sounds like this me, then. (NP) I'm currently doing 17 lbs with bicep curls. So the next step is....what? 20? more? I really am not interested in bulking up as it's hard to shed the slight layer of fat and then it doesn't look good. Any advice for that? I'm 57.

Why are you doing biceps curls …?

I don’t understand why two people are mystified at doing bicep curls. Why wouldn’t you do them just for overall health and strength? (No, I’m not a guy)

Isolating the biceps isn’t really necessary unless you’re doing it for appearances, and most women aren’t going for big biceps. I’ve been working with trainers for 4 years (4 different ones) and none of them has ever suggested biceps curls. It’s a waste of time. For overall upper body/arm strength it’s much better to do a push/pull exercise that actually replicates a movement you might do in real life, like an overhead press, or something that works more of your body, like a row.

Interesting. That makes sense, thanks

Biceps curls also put a lot of strain on the elbow. Unless you are Hugh Jackman training to play Wolverine, not necessary.

[Anonymous]

Anonymous wrote:I don't believe that heavy lifting helps you lose weight at any stage of weight loss or maintenance. Just add cardio.

Heavy lifting builds muscle, which burns fat. It also shapes the evolving (i.e., losing weight) physique. There is no downside (and all upside) to heavy lifting as long as you use correct form. Also incorporate compound movements such as squats, deadlifts, and presses.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I don't believe that heavy lifting helps you lose weight at any stage of weight loss or maintenance. Just add cardio.

Heavy lifting builds muscle, which burns fat. It also shapes the evolving (i.e., losing weight) physique. There is no downside (and all upside) to heavy lifting as long as you use correct form. Also incorporate compound movements such as squats, deadlifts, and presses.

There is a downside. Heavy lifting is hard on joints and muscles and can cause severe health issues. Not only can it cause muscle injury, but it can damage your spine. It even negatively affects your heart if done consistently. It can even damage our kidneys. But, sure, go on and lift a cow every day.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Peloton strength. Rebecca Kennedy has hypertrophy training 5-day, 4-day (unofficial) and 3-day split programs. Absolute gamechanger for me at 43 and many others I know.

Same! 42. I think doing her program brought me consistency and pushed me to lift heavier. And now I have muscles that I've never had before.

Thanks for this receommendation! I just started Peloton strength with Ben Aldi's Stronger You program. It's easy and doable for me, so I like it right now. But I can see how I will need more once I have made strength training a habit. I'll check out Rebecca when I'm ready!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I don't believe that heavy lifting helps you lose weight at any stage of weight loss or maintenance. Just add cardio.

Heavy lifting builds muscle, which burns fat. It also shapes the evolving (i.e., losing weight) physique. There is no downside (and all upside) to heavy lifting as long as you use correct form. Also incorporate compound movements such as squats, deadlifts, and presses.

There is a downside. Heavy lifting is hard on joints and muscles and can cause severe health issues. Not only can it cause muscle injury, but it can damage your spine. It even negatively affects your heart if done consistently. It can even damage our kidneys. But, sure, go on and lift a cow every day.

Lifting heavy doesn’t mean heavy every day, rather you’re lifting with more intention to increase your maximums over time. 6-12 week programming is common.

Like any physical exercise, you still have to listen to your body and properly warm up and cool down. Especially as joints get older.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Peloton strength. Rebecca Kennedy has hypertrophy training 5-day, 4-day (unofficial) and 3-day split programs. Absolute gamechanger for me at 43 and many others I know.

Same! 42. I think doing her program brought me consistency and pushed me to lift heavier. And now I have muscles that I've never had before.

Thanks for this receommendation! I just started Peloton strength with Ben Aldi's Stronger You program. It's easy and doable for me, so I like it right now. But I can see how I will need more once I have made strength training a habit. I'll check out Rebecca when I'm ready!

Awesome! Good for you, PP, and that's a solid plan. I had a strong lifting history under my belt before jumping into Rebecca's split programs so you're very smart to start this way. Please come back and keep us posted on how it's going!

[Anonymous]

Check out Caroline Girvan on YouTube. She has beginner lifting programs and is amazing. You can do them at the gym or home. You won’t bulk up lifting heavy. If you have enough fat on top of your muscle, of course you might think you’re looking bulkier - but it’s not the muscle. The muscle takes up less space than fat and will help with the more toned look. CG is a tiny lady and lifts heavy and she def does not look bulky - she looks ripped.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I don't believe that heavy lifting helps you lose weight at any stage of weight loss or maintenance. Just add cardio.

Heavy lifting builds muscle, which burns fat. It also shapes the evolving (i.e., losing weight) physique. There is no downside (and all upside) to heavy lifting as long as you use correct form. Also incorporate compound movements such as squats, deadlifts, and presses.

There is a downside. Heavy lifting is hard on joints and muscles and can cause severe health issues. Not only can it cause muscle injury, but it can damage your spine. It even negatively affects your heart if done consistently. It can even damage our kidneys. But, sure, go on and lift a cow every day.

Nobody here is remotely close to inducing rhabdomyolysis. A 20-lb bicep curl is not "lifting heavy," nor is it close to lifting "a cow."

Receipts needed on "hard on joints" (of course it's at least temporarily hard on muscles--that is the point) and "damaging your spine."

OP, have you tried anything with a barbell?

[Anonymous]

Do you have access to a gym with Les Mills Body Pump classes?

[Anonymous]

I follow fiftyfitnessjourney on Instagram and really like/respect her. She recently created an app with lifting programs for beginners and beyond, gym or home. She gives workouts for each day and includes short videos of each exercise showing proper form. She will release new workouts every four weeks in the app. So far I really like it and love that I don’t have to think about what to do each day. You can get the app on rebellionmethodapp.com I think - not available in the App Store. I think it is $20 a month.