This has probably been discussed but i couldn't find it. I recently started lifting weight on the cybex machines in a gym. I was talking today to another woman who started the same time as me (similiar age and size). She is lifting much heavier weights 2 - 3x as much as I was set up to do (same trainer) but can only do about 10. I do 2 sets of 15 (starting) She has lost nearly 20 lbs and I I haven't lost any, actually gained. Should I increase my weights and do less?? Which seems to be the most accepted theory? I also do cardio, treadmill and elliptical, she doesn't. GRRRRRRRRRRRRRR.............

There's not one way to do it -- it can depend on your goals, your current state of fitness, etc. It's also a good idea to change your routine periodically anyway.

Two sets of 15 reps is a pretty standard beginner set up. You could certainly increase your weight and do 1 set of 8 to 12 reps -- that's another well-regarded method. I started my program with 1 set of 15 reps, then increased weight and moved to 1 set of 12, increasing weight when I could easily do more than 12. I now do 2 sets of 12, sometimes doing breakdowns where I lift heavier in the first set than the second.

You might go to www.exrx.net and read up on the many configurations of weight routines. They actually tend to recommend one heavy set over multiple sets. I've also read research that showed that the benefits of doing more than 2 sets don't outweigh the time expenditure, so I personally wouldn't go over 2 sets. Also, talk to the trainer who set you up and ask for a recommendation of where you should progress from here and see what they have to say.

I wouldn't be able to tell for sure, but if this can help, here's what I was doing. A few years ago, when I was living in another town, I had joined a gym for a few months, alternating 3x weight-lifting and 2x cardio-training days during the week, with two days of rest, generally on the week-end. There, they had told me to do 3 series of 20 reps on each machine, and this is the habit I had taken, so when I started working out again in january this year, I went with this routine again. (Still on machines, I plan on doing free weights later on.)

However, it seemed hard to me to progress. I would for instance lift 20 kgs 20 times too easily, but 25 kgs was awfully hard for so many reps. Then, out of curiosity, I once went to a group session in the evening, and there they were proceeding differently: 5 series of 10 reps, but with upping, then lowering the load. I tried it, and for instance, on the same machine as above, I'd do 20/25/30/25/20 kgs. I haven't started this routine for very long (a little over one week, and I couldn't do it during 5 days at Easter because I was in holidays and the gym was closed anyway ), so I really can't say "it's the efficient way to do it!", but I have the feeling that at least in my case, it helps me "see" some progress, because whatever I do, I now "feel" like my muscles are working more (I'm not frightened anymore of upping the load, as I don't have to hold good for 20 reps). I must also say that my goal is to build muscle, it's not a "better exercise a bit than never" attitude, so I'm actually thrilled when I can see that I'm progressing (and not by adding one pound every two months only, I mean).

Not sure if this is a very good way of working out, so I'll also take any better suggestions on this I hope this could help regarding your question, though

I tend to lift as much as I can for my reps, resting in between reps if I must. I do 3 sets of 15 reps each when I work out, and I have my machine set so that I have to struggle a bit to get every set done. I feel pretty beat up and drained when I am done, though usually not to bad the next day. I dunno. I figure if I'm going to spend the time it lift weights, well, dammit, I want to feel like I'm lifting some weight! If I can breeze through all 15 reps quickly, it's time to up the weights.

So far, so good. Been doing this for about 7 weeks now, and have gone from bench pressing 20 pounds to 40 for the first time last night. I dunno if that's good or not, but at least I can see that I am improving, which is very motivating!

Thanks for all the info and the website. I've been doing this 60 days now so am going to increase the weight on the ones that seem too easy. I still have a problem withthe overhead press but am getting better. I should have developed enough to not hurt myself. Any and all info is inhaled in this new venture.

http://www.stumptuous.com/weights_index_revision.html
http://www.fitfaq.com/index.html
http://www.abcbodybuilding.com/

Here are some other great sites for info... I agree that since you are a beginner your workout willl be different than others... Never compare yourself ... After about 6-8 weeks I'd change up if I were you...

More weight, less reps or less weight more reps, yea I agree it can drive you . one is not better than the other, they are different workouts all together that will give you different results...

Personally I much prefer the heavier less reps route because it gets me in and out of the gym much faster!!

Hope this helps... Ask away anytime...