PS: heavy then light, or more moderate?

L

lisaLD

Cathlete
Cathe,

This might apply to any PS workout, but I'm posing this question in particular in regard to the biceps segment of BB&A. If I go as heavy as possible for the bb curls (35 lbs for me right now), I can do 12 lbs for the alternating db curls, 30 for the negative bb curls, but when I get to the concentration curls I drop to 8 lbs, because I'm just exhausted at that point. I know that I get different benefits from the bb exercises vs. the db exercises, so this is my question: Should I continue to go as heavy as possible in the beginning, and just do whatever weight I can for the remainder of the exercises, or should I "even" out the weight, going a little lighter in the beginning so that I can go heavier at the end? Or, maybe the answer is to mix it up, alternating those options. Anyway, your input, or that from anyone else, would be greatly appreciated!

Thanks! BTW, I LOVE the BB series. I've only done L&G and the K&P premix of KPC, but I've previewed everything. You all look beautiful, and the workouts and the premixes are fantastic. I really like the premixes for Step Blast, combining the different combos. I did that on my own to learn Rhythmic Step; it's great to have it as a series of premixes. It's like you read my mind!
:7
 
I'm bumping this, but mainly because I'm surprised that no one has replied. Is this a dumb question, or does no one have an opinion? I though of another option on my own. Instead of always pushing higher on the bb curls, maybe I should just stick with a weight, say 35 lbs, for a while, until I can do heavier weight all the way through, and then increase. I'm just trying to understand what option might be best. Anyone's opinion is welcome!
 
Hi Lisa,
I'm not Cathe but...
You are lifting about the same weight that I am for the PS bicep work and I always have an opinion, even if I don't always 'speak' it.

For this workout, I like to stay as heavy as possible. When I get to the concentration curls, I sometimes will start with 10 then switch to 8, sometimes i 'assist' or cheat and sometimes I do what Cathe suggests; go heavier and slow to a 2/2 count. I am not educated in excercise physiology and I don't have any good scientific reason for this, but my feeling is that the concentration curls may be working a smaller area of the bicep or may be using less assisting muscles and a lighter weight really is effective.

I hope someone else will give their opinion...
-joy
 
Joy and Donna,

Thanks for your replies! I saw that a lot of people had viewed the post, but no one else was posting, so I wasn't sure what to think.

Joy, thank you for your suggestions. Sometimes I can start with 10s also. I guess I had thought that if I did a 2/2 count I'd do less reps, but I guess I could always hit the pause button! Or, if I want to keep the 1/1 count, maybe I'll try going unassisted as long as I can, and using a cheat for the last few counts. Thanks for the ideas!
 
You know Lisa I'm thinking that 1/2 of the reps on the concentration curls might be enough if you are going heavy and doing a slower count.
-joy
 
If you want to do a muscular strength work, then I'd say feel free to put more of a break between the bicep exercises. When I go heavier on weights, I will often take a longer break than is built in to most videos. If you want to work on endurance, then lighten up the weight (to the "moderate" weight) and leave the breaks as they are.
 
Hi Lisa! So happy you are enjoying the BB series! As for your question, you answered it yourself :). If you feel you have maxed out on the challenge of a workout as it is presented then it is time to mix it up some. Each time you do the workout (or after every couple of times) choose a different one of the bicep exercises to go heavier on. So you may want to go to 30 pounds on you bb curls, 15 pounds on your alternating curls, 30 for negatives, and then 8 for concentration.....then another time you may want to go 35 on bb curls, 10 on alt db curls, 35 for negatives, and 8 on concentration. Try varying it in this manor.

But this is actually just one of many things you can do to make the workout challenge you in new ways. You can also slow down the exercises and go heavier on all if you like (pausing for longer breaks in between sets). You can change the order of those exercises. You can lighten up slightly and do 5 more reps per set per each exercise. The variations are endless.

The main thing you want to do is feel challenged with each and every workout. If the variation you selected didn't quite do the trick, make a note of it and make changes. And should that ever be the case, then don't pack up feeling under challenged. Load up that barbell or get a heavier dumbell and do MORE sets of 12 reps at a slow pace until your bicep "screams" with satisfaction. :p

Happy Experimenting!
 
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