How much weight is enough to get results?

[Victoria79]

I am trying to get more serious about my weight training and am not sure how much weight I should be using to get results. How should I feel at the end of a workout?

I read somewhere that you should lift enough weight so that you can just eek out the last rep. But when I've gone a little heavy, I always have a hard time with my workout the next day due to soreness. Is it something I just need to work through, or is there another way to gauge how much weight is right for me?

Thanks in advance for any insight,
Victoria

 

[Sekcy_Gymnast]

Hi Victoria,
You should pick a weight where you can do the number of reps you want, but have the last few feel alittle more difficult but not painful, just like you said. My advice to you is just expiriment with different weights and decide what works best for you. Thats what Cathe says alot.

HTH,
~Adri~
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[megadoo]

I agree that you need to fatigue the muscle, so the last few reps should be REALLY hard. Also, you willl most likely be sore the next day, but you shouldn't work the same muscle 2 days in a row, especially if you are trying to build. Just try to do extra stretching after your WO's to help with the DOMS. Good luck!


Maeghan AKA megadoo

New pics added in July 25 2006 and Fitness album!!!!

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[kathryn]

>I read somewhere that you should lift enough weight so that
>you can just eek out the last rep.

That's a good guideline. The last 2-3 reps should be hard, and you should be unable to do another rep with good form. That's the ideal 'failure' for at-home exercisers (you don't want to reach actual failure, where you can't complete a rep and have to stop, at least on most moves, since it can lead to injury from dropping the weight (maybe on yourself!).

>But when I've gone a
>little heavy, I always have a hard time with my workout the
>next day due to soreness.

As Maeghan stated, you shouldn't be working the same muscle group two days in a row, so I don't understand how the soreness could affect your workout so much. If you do cardio the next day, the movement will help reduce soreness (one you get past the initial stages).

You will be more sore in the beginning, but once your body gets used to that level of intensity, you won't be as sore. To help reduce soreness, make sure to stretch after the workout; refuel within 30 minutes with something that has about 350 calories and 4 parts carbs to 1 part protein (which will help get the repair process started)--a smoothie works well, as it is more easily digested; you can also soak in Epsom salts if it's really bad; get a massage; make sure your antioxidant intake (from fruits and veggies) is high; eat high alkaline foods to help counteract the acids built up by intense trainig (alakaline foods are greens and fruits; most nuts are acidifying, except almonds, as are most grains, with the exception of buckwheat, millet and quinoa, and animal products are acififying, as are coffee and soft drinks).

 

[Victoria79]

Thanks, everyone, for your input!

I should have been more clear regarding the statement "I always have a hard time with my workout the next day due to soreness." I know better than to work the same muscle group two days in a row. I was referring specifically to leg soreness (particularly glute and hamstring) after a lower body workout and meant that I felt that I really had to fight to get through a step or other cardio workout when my legs were especially sore. I tend to let myself off easy on the lower body work when I have step scheduled for the next day so that one workout doesn't sabotage the next.

But it sounds like something that will get better with time and I should just keep trucking . . .

Thanks again,
Victoria

 

[divagirl]

I get the same way a lot. I understand. Soreness the next day in my legs has prevented me from doing my kickboxing or step that I planned the next day. I always lowered the weights for legs for a little if that happened to me. Also, try taking L-glutamine everyday (after workout with weights or anytime on empty stomach the other days) ...it helps alot with the doms after a weight workout. I've haven't had the problem at all like I used too.

 

[aschendell]

I try to schedule my lower body workouts the day before my rest day so that any soreness will hopefully be better by the next time I work out ....And I am ALWAYS sore after a Cathe lower body workout!

Debra