First day at the gym, yay me! Did 3 sets of 10 reps each on machines (I know, I know, but I haven't ever used free weights and I want to see what I can do without hurting myself) and today I feel like I haven't really done anything. Did some chest presses, some rows, some lat pulldowns, some lower back raises, etc. I was not shaking and unable to control the movement, which is good, but I'm not really sure if I was working to my potential or not. And today I'm not the slightest bit sore.
I enter free weights with caution too, so I think for a first workout your instincts were good. You SHOULD be focusing first on form, then on poundage.
However, now that you have a feel for it, increase the weight. At the very least, you should do reps to the point of fatigue, not just to reach a certain number. If my muscles aren't giving out with my last rep on the third set I make a note to myself to increase the weight the next time which usually means I back down on the reps and work up again. When I lift heavy I lift 6-12 reps and once I hit 12, I increase the weight and return to 6, but do more if I can.
Maybe the weights of the machine was too low, increase it by 10 pounds, if you do your first set and when you reach 8 move and it stars being difficult it means the weight setting is correct. After a few days it becomes easier you need to increase again. You might have machines with higher weights and éthers much lower. Do not forget to rest 30 seconds between each rep.
It is not about sweating buckets or feeling badly sore but to feel that you need to push yourself to complete set.
To give you an idea I do leg press at 165 pounds and upper chest at 20 but I have chronic tendonitis and it is why there is such a difference between m'y muscle groups. I am sore only when I change type of machines and work a new group of muscle, once my body get use to it, the pain goes away.
Thanks ya'll! I was mainly concerned with form, so I don't injure myself being dumb, and after the 1st set(s) when I noticed it was too easy, I was increasing the weight. To give you an idea, on the chest press I started at 30 pounds and worked up to 70 for my last set. I concentrated to really feel the movement in my chest (not so much the arms because they are already pretty strong!) so I'm sure I was doing it "right." Anyway, today is lower body, then Thursday back to upper body, and I'll increase weight some more while still being able to control the movement.
Eliana, when you say you lift heavy, just what weight are we talking about? I'm already pretty strong from toting all this fat around my whole life, but I wonder if I'm thinking you're an olympic athlete or something! Could I walk around as a beginner with the ability to "bench 250" or some other such manly comment. . . Is 70 pounds too little, since it's too easy? LOL I'm so clueless, and I promise to stop asking dumb questions sometime this millineum.
One thing to be careful about machines is that sometimes they can actually put you in the wrong position and in danger of hurting yourself. One reason I encourage people to learn how to do free weights.
I lift heavy too although I don't do bench presses, I do pushups. An example is my highest weight deadlift so far is 213 lbs although in a workout yesterday, I used 153 lbs. Lifting heavy of course varies by individual. If you can do 10 reps and can easily keep going, then you are lifting too light. If you reach 10 and can maybe eek out a couple more in good form (body straight, core tight), then you are lifting a decent amount.
Eliana, when you say you lift heavy, just what weight are we talking about? I'm already pretty strong from toting all this fat around my whole life, but I wonder if I'm thinking you're an olympic athlete or something! Could I walk around as a beginner with the ability to "bench 250" or some other such manly comment. . . Is 70 pounds too little, since it's too easy? LOL I'm so clueless, and I promise to stop asking dumb questions sometime this millineum.
LOL! "Heavy" is a relative term. I lift heavy for me. I lift heavier than any other woman I know at the gym, but on this message board, I'm pitiful. Most of the women are doing the 5, 10 and 12 pound dumbbells. I did bicep curls today with 25 pounds in each hand. Bench press is hard to say. I think the bar weighs 45 pounds and I add forty pounds to that, so I guess I'm lifting 85 pounds. Same with deadlifts.
Yes, that's exactly what I mean. I won't be the one using the pink neoprene covered weights, but I don't want to start off too heavy and hurt myself.
As far as form, my one major goal is to improve my posture, I have a swayback as well as shoulders that pull together in front leaving me with a humpback. So it's possible that I'll never be able to use good form with free weights because my back physically won't straighten. That's why the physical therapist recommended I work on chest presses, rows, and lat pulldowns, to strengthen those upper back/chest muscles to make good posture more possible. The lower back raises should improve the swayback.
I haven't been advised to see a PT, but this gym is part of our Rehabilitation department, so all the staff there are physical therapists working with disabled individuals. She demonstrated the machines, as in showing me which buttons to push and how to sit, but did not offer any advice on amounts of weight or numbers of reps, etc. Thanks Nelie!
No DOMS = inefficient workout?
At the very least, you should do reps to the point of fatigue, not just to reach a certain number. If my muscles aren't giving out with my last rep on the third set I make a note to myself to increase the weight the next time which usually means I back down on the reps and work up again. When I lift heavy I lift 6-12 reps and once I hit 12, I increase the weight and return to 6, but do more if I can.
Could I walk around as a beginner with the ability to "bench 250" or some other such manly comment. . . Is 70 pounds too little, since it's too easy? LOL I'm so clueless, and I promise to stop asking dumb questions sometime this millineum.
Most of the women are doing the 5, 10 and 12 pound dumbbells. I did bicep curls today with 25 pounds in each hand. Bench press is hard to say. I think the bar weighs 45 pounds and I add forty pounds to that, so I guess I'm lifting 85 pounds. Same with deadlifts. 
