Cathe, would dearly love your expert advice about

medieval7

medieval7

Cathlete
strength gains. x( It seems I'm unable to move up in weights and that a certain poundage never gets "easier." It was only this year I was able to do a pushup on my toes after working out for 5 years prior!

I'm currently at two 12.5s for "heavy" upper body work and two 15s for straight leg press. Is there ANYthing you could suggest that might help me progress? I'm not overweight, am fit, and work out three times a week. Maybe I need to add more workouts?

Anything you could reply would be tremendously appreciated!

Susan
 
Respectfully hoping for an answer, if not from Cathe herself, someone?

It seems I'm unable to move up in weights and that a certain poundage never gets "easier." It was only this year I was able to do a pushup on my toes after working out for 5 years prior!

I'm currently at two 12.5s for "heavy" upper body work and two 15s for straight leg press. Is there ANYthing you could suggest that might help me progress? I'm not overweight, am fit, and work out three times a week. Maybe I need to add more workouts?

Anything you could reply would be tremendously appreciated!


Susan G
 
Hi Susan! Try applying the pyramid approach to your workouts. I don't know if you have our Pyramid Upper and Pyramid Lower Body workouts but in any case, you can apply this training to any exercise per body part.

For each set you perform, you increase the weight and decrease the number of repetitions, completing a total of four or five sets for each exercise. The idea is to increase intensity slowly and exhaust the muscles involved. It may take some experimentation to find the proper weight at which to work. Remember to chose a weight amount that is challenging but not so great that you cannot complete your set. This technique is great for increasing strength, while at the same time avoiding injury, because it allows you to warm up gradually before attempting to lift near-maximum weights.

There is no exact number to follow. You can choose the amount of sets or reps per set. Here is a suggestion: Perform a light warm-up set for 12 to 16 repetitions; followed by a slightly heavier set for 10 to 12 reps, then even heavier for 8 to 10 reps; an even heavier set for 6 to 8 reps; and finish with still a heavier set for 4 to 6 reps.

Good Luck!
 
Cathe, MANY thanks for your response! I posted this same question on the other forum and had several helpful answers, yet it feels great to get some input from you and I'm so grateful. I do have PUB/PLB and will definitely follow through on your suggestions.


Susan G
 
Susan,

I had great strength gains using both the Pyramid series and the Slow and Heavy series. I would include PUB/PLB in my 3-4 week rotation then I would use Slow & Heavy for the next month. Then, I would suggest the Hard Core series. You will be amazed how quickly you can up those weights! I know I did; especially for triceps and chest!

Lorrayne
 
Lorrayne:
Thanks for those inspiring words! I have PUB/PLB and plan on adding S&H soon. Now I also feel I should get the HC series because you're so enthused.
I guess if people get results, I just have to "get over myself" and keep on trying!

Susan G
 
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