Question for you pros

[acatalina]

I am trying to increase weights like on biceps.
Would you say it is better to go to a heavier weight on the 1st set to exhaustion and try to do the 2nd and fail(not make it through) or lighten up on the 2nd set and do them all?
I am really trying to increase upper body strength, mainly shoulders and biceps, my weakness.
I go pretty heavy on legs and increasing them doesn't seem to be the problem.

Also , since this surg, i have had a hard time getting my ab strength back totally.
How often should i work them , and do you think just doing 400 crunches a day will help bring them back.I was making it through all the core max's no prob before. Now i have to rest, i really burn and it infuriates me...

Recomendations appreciated from you strong ones......
Anne

 

[Boybert]

I would do 1st to exhaustion and do as much of second set until you have to lighten. You have to push yourself past your comfort zone to continue making gains, but be very careful regarding physical pain, etc. You do not want to push to the point of injury.


Live with sincerity, love with passion, and dance like you mean it.

Debbie

 

[winsomehill]

Abdominal's should be worked every other day, the same as other muscle groups. Work to exhaustion, and vary the moves. Working lower middle and upper will give a better workout than the same 400 crunches. You'll have a six pack in no time!
Heather

 

[ZT27]

What I would recommend you to do with your biceps is increase your weight every week. Let's say you lift 10 pounds dumbbells with no problem, do 12 pounds next week BUT if you're looking for strength, don't do more than 8-10 reps per set. More than 10-12 reps is considered endurance. Even if you can only lift 15 pounds dumbbells 4-6 reps per set due to it being too heavy, that is great. As long as you feel the burn, you're ok. Don't overdo the burn though. It's an injury waiting to happen. I lift 35 pounds dumbbells but can only do 4-6 reps one set. My arms are looking good since I've been doing it this way. I mainly use 20-30 pounds dumbbells for 8-12 reps per set. I do recommend the pyramid method. Hope this helps.

Lisa

 

[acatalina]

Well the bicep curls like in muscle max. I was making it through at 25 lbs. I want to get it up. I did 30 last night and had to drop it on the 2nd set.Partial reps I started at 12 then had to drop to 10's
on the 2nd set of 4's /\
I am just really weak on the biceps, and the shoulder work i can match cathe till i hit the band . I burn so bad i could die.
What i am saying is should i keep the heavier and do what i can do or drop m on the 2nd or 4rd set.
Pyramids. I can no way do 15's on the biceps!!! I will fall over.
Crying is not the word for it.
I eventually want to.
I am doing gym style this month.
Anne
http://www.picturetrail.com/acatalina

 

[LauraMax]

Hi Anne--my suggestion would be to increase your sets & weights, & lower your reps. What I do to increase strength is go for 2-3 sets of 8-10 reps at my normal weight, & then increase the weight by about 5 lbs & do 2-3 sets of 5-6 reps.

As far as abs go, they should be worked like every other muscle--no more than twice a week, & if you're trying to build strength/definition, always use weights. Along those lines, you don't need to do hundreds of reps. I do abs twice a week, 2 exercises with weights, 4 sets of 15 each.