Lifting Weight

[Coakieanos]

Dear Cathe,

I have been lifting weights somewhat consistently for the past three months. I am not sure if I should be increasing my weights because I can do sets without any problems. For example, I am following the second week of the March rotation using the Pure Strengh tapes. I don't feel any burn. I have two questions: If I am doing, say bicep curls, and doing say three sets of twelve, should I be feeling some type of burn after each set or at the end of the completion of each set. I guess I am trying to find out if I am working to exhaustion and should exhaustion occur at the end of each set. My second question is, if i am not feeling any burn and not seeing any major definition, ( I do eat clean), should I increase by weight by 1 lb or 2?

Thanks

I hope your doctor's visit went well.

Coakieanos

 

[mathgeek]

I'm obviously not Cathe but I've been lifting weights pretty consistantly for the past 3 years. You should always feel challenged. When it's easy, that means it's time to up your weights a little. Your goal should be to finish the set but the last few reps should be hard.

Kristy

I solemnly swear that I am up to no good

 

[Lusignan]

I am not Cathe either, but for what it is worth....

I have been lifting weights for over 5 years now and you can tell when you need to increase your weight by listening to your body. If you are not feeling a challenge by the end of the first set then before you start your second set grab a heavier weight. Since you are just know looking to increase take it slow. Lets say you are lifting 5lb weight for your first rep of 12 and feel no burn. Then the second set pick up 8lb weights. You should start to notice a difference by maybe the 4th to 6th rep. By the 3rd set staying with the new increase you will feel that burn while you are doing the set. Be careful to watch your form and don't arch your back though. If you notice that you are starting to arch your back to get the new increase of weight up, then lower the weight back down.

When you increase your weight don't be upset if you can't do all 3 sets of 12 with your new weight. Take it slow. If by the 2nd set you feel like you need to go back down, do so. Make sure you watch your form that is what is very important. After increasing a few times you will notice that your new weight can be done for all 3 sets and you will feel the burn through all 3. Sometimes it does take a little while to adjust to the weight increase. Even though you can do 1 to 2 sets with the increase you might not be able to do the 3rd unless you go back down. Not a big deal, don't let it upset you. You are training your muscle to adjust to the increase.

Hope this helps you!! Don't forget to watch your form everytime you increase the weight on any exercise.

 

[Coakieanos]

Thank you both Kristi and Melanie, you have both given me great advice.

LOL

Yvonne