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[quote=Anonymous][quote=Anonymous]I’m new to weight training and not sure how to gauge whether I’m lifting heavy enough. I’m rarely sore the next day. Is that an accurate measure that I’m not challenging myself enough to see improvement?

[b]I do three sets of 10 reps and by the 8th rep my form is starting to falter and my face is straining. My muscles feel a little quivery after. I’ve been doing this for 2 months and have moved up some weights but not others. Is this considered heavy lifting?[/b]

I currently lift weights four times a week with 2-3 days rest in between because I alter muscle groups so each group gets 2x a week. But I’d rather do circuit full body workouts 3x a week with 1-2 days rest. Is that enough rest? Which program is better?[/quote]

I’d consider this heavy/you are using a challenging enough weight.  You’ll get stronger in some areas/bigger muscle groups faster than others. For example you will add weight more quickly to squats than you will for shoulder press. Totally normal and expected.

Being sore does not indicate how hard you worked. If you do new moves you’ll usually be sore but turn the next time you do that move you won’t be sore.

I prefer spikes over full body. I currently do 3 lifting days: upper pull, upper push, lower body. In the past I have done 4 lifting days: 2 upper days and 2 lower days. I also did 3 days: upper, lower, full.

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