General weight-lifting question for more experience Cathe users

[medieval7]

Hi everyone. I'm fairly new to Cathe and I'd like some assistance with something that's puzzled me for a long time, since when I started with the Firm.

Is it more important to keep up with all the reps (which sometimes necessitates using lighter weight) or use heavier weights and not be able to finish the reps? I struggle with this issue, especially with overhead lifting, which is harder for me. I'm healthy, fairly fit, not technically overweight, and 49.

Anything anyone could advise would honestly be appreciated!

Susan G

 

[Maximus]

First of all, safety is key--always use proper form & make sure you aren't lifting too heavy.

As for the rest, I think it depends on your goals. Heavier weights/lower reps will build muscle (I hesitate to say "muscle bulk" b/c women really aren't physiologically capable of getting huge muscles, but it will give you more size), lighter weights/higher reps will build endurance and give you a leaner look.

 

[Boybert]

I second Maximus. It's all about your goals...and of course safe lifting!

"you miss 100% of the shots you never take"

Debbie

 

[hippahips]

I use weight that's challenging enough, so that I can do a set of 10 reps. Sometimes, by the second or third set, I'm tired and can only do 8 or even 6. I stop there and don't risk injury by forcing myself to do more. This is when I'm working towards muscle building.

When doing endurance, and especially when I'm following Cathe's endless reps, I try to keep up with all the reps. If I find myself fatiguing somewhere in between, I switch to a much lower weight. OR I do what I can with the weight I'm using and rest earlier. It depends on my mood.

Pinky

 

[medieval7]

RE: General weight-lifting question for more experienced Cathe users

Thanks for your quick replies! I guess it all comes down to monitoring your body response and lifting heavier when the reps get "easier" (as if!).

Susan G

 

[kathryn]

Whatever weight you use, your goal, for the most effective workout, should be that the last 2 reps be difficult to do, and that you couldn't do another rep with good form. That could either mean doing all of Cathe's reps with a lighter weight, or using a heavy weight that allows you to do fewer reps. When staring out, it's safer to use a lighter weight and higher reps, always concentrating on good form, as others have mentioned. Then, if you want, increase the weight so that you can only do fewer reps.

When one trains in a gym, the typical way of training is to choose a range of reps (4-6 for strength, 8-12 for strength, 15-20 for endurance, for example), then start with a weight that allows you to complete the lowest number of reps (in an 8-12 protocol, 8). Stick with the same weight until you can do 12 reps with it (some sources recommend until you can do the upper level of reps for at least two workouts), then increase the weights and decrease the reps again, working up to 12 again.

 

[midnight]

The only thing I would add to Kathryn's post is that bringing the muscle to fatigue is what creates additional muscle mass and therefore allows you to progress with your resistance. Also, I can't underscore that the most important thing is good form. Without it you put yourself at risk of injury and you also will not be getting the full benefit of the exercise, which is a drag because if you're putting in the effort, you should get maximum results in return.

There is one other technique that you can do which involves exercising the muscle to fatigue, then immediately switching to a lighter weight to complete two or three more post-fatigue repetitions. It's not always comfortable to do, but it will allow you to fatigue even more muscle fibers during an exercise set. Maybe something to try a little further on in your program.



--Lois


"If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning" - Mahatma Ghandi