How to progress?
 

Hi,

I've been strength training for a year and started by doing 3 sets of 12 reps on machines and progressed to 3 sets of 20 reps on the advice of an instructor. This sounds way more reps than most people do - so am wondering if this was correct advice firstly? Secondly, I have been doing this workout for months now and don't really know how to challenge myself - I have been upping the weights I use and now mainly use freeweights (10lb for most, 12lbs for some exercises) but still do the same amount of reps and sets. Can anyone offer me advice about training and how to challenge myself further?

Any help appreciated!

EM

Basically, there are three rep ranges- 12+ with lighter weights for endurance, 8-12 with medium weights for mass, and 1-8 with heavy weights for strength. Although, that's a generalization, because every individual reacts differently.

I try to work in all three ranges- light, medium, heavy and rotate the workouts. In the heavy range, that's when I really struggle, starting with being able to complete 1-3 reps and working up to 6-8. It's a process, so it doesn't happen even within a few weeks (for me anyways). Generally, I do 1-2 warmup sets, then 2-3 working sets, depending on how I feel and how much time I have.

One of the best feelings in the world is the one after you have squeezed one more rep out of a heavy weight.

To add variety, you could switch up the weights and reps from session to session. Also, do the exercises in different orders. I start with the large muscles first, but will switch around starting with chest or upper back for example. Or switch starting with legs or upper body.

Don't worry about putting on bulk. That doesn't happen with females unless you are in a strict training regime for a competition and that's your goal.

Hope this helps...

Hi Northern Belle,

That really does help I appreciate it! I shall try using different weights - sounds like a good approach. I'm seeing a trainer tomorrow night so shall pick his brains about it!

EM

Great advise Belle, I always like reading your posts...

I would also suggests if you are doing a full body workout to go to a 4 or 5 day split where you work only legs one day, chest and triceps the next, back and biceps, shoulders and abs ... this is what I do... On some weight days I will do cardio afterwards or alternate weights one day and cardio the next... It's just a nice change from the usual UBWO and LBWO routine...

Hope this helps and keep us posted on your progress...

Hi Ilene,

Thanks for your help too. I have been experimenting with splitting my workouts of late - I have lots of ideas now to be working on - thanks!

Originally Posted by Ilene:
I would also suggests if you are doing a full body workout to go to a 4 or 5 day split where you work only legs one day, chest and triceps the next, back and biceps, shoulders and abs ...

Is it ok to do splits this way? I've always heard that you should always work opposing muscle groups together - i.e. biceps & triceps same day. Is that just a load of hooey, or is there s/th to it/

There are many types of splits- upper/lower, torso/legs, antagonistic, agonistic, movement based, muscle group based. A two day split divides the body into two parts and works one each day. A 3 day split divides the body into 3 sections. and so on. The more the workout is split, then the more you can focus on the muscle of the day and really work it. You then have a longer recovery time before you get back to that muscle.

You don't necessarily have to work antagonistic muscles. That's just one way to do it. You could try out each split for a few weeks to see which one you like the best. My favourite is the push/pull split. Go to exrx.net for more information about splits and setting up workouts.

Hope this helps...

Originally Posted by Su-Bee:
Is it ok to do splits this way? I've always heard that you should always work opposing muscle groups together - i.e. biceps & triceps same day. Is that just a load of hooey, or is there s/th to it/

No it's not a load of hooey :lol:, it's just another way of working out. There are so many different types of routines when working out with weights that you should rarely reach a plateau. The reason you work biceps with back is because when doing back exercises you incorporate alot of the biceps muscles same when working out chest and triceps, the tricep muscles are used alot. I sometimes, will work biceps and triceps on the same day, but next time I work back I will not work biceps because then you could overtrain or injure the bicep muscles. Does this make sense :?: ?

Ooops, I just saw NorthernBelles perfect explanation...