Reply to If you are a fairly small woman, what does "lift heavy" mean to you?

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[quote=Anonymous][quote=Anonymous]TBH, for most, lifting heavy will mean using a barbell, not a DB.

Deadlift.  Find a 12 or 16 week program to deadlift.  See if you can work your way up to 185 or 225 over the next year (the good news is that you'll still be getting "newbie gains" despite  the fact that you're already fit.

Back squat.  You'll probably start off light.  65lbs (thats the barbell + a 10lb plate on each side). week 1 5x5.  week 2 5x3. week 3 5x1  then go up in weight.  Do this on leg day.

Same for hip thrusts.

Then bench press (or DB press here, I suppose), OH press.  Then mix in upper body accessory pushing work.  Also, be sure to mix in pulling work.

In short, those DBs you have won't do much.  You'll need a lot heavier ones, if you want to stick to DB.  But generally, "lifting heavy" means you need a barbell  [/quote]

The advantage of dumbbells for someone new is they are cheap and easy to store at home, which increases the likelihood they will actually pick them up.

Go ahead and buy some heavier dumbbells and keep working to max. If you mac out on those, you might be motivated to find a gym and shift to these higher weights. But if right now you are motivated at home and like DBs, just get heavier DBs and see where it goes. You do not need to jump from 10lb DBs to 100+ lb deadlifts.[/quote]

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