Strength Training Question

[suzannaerin]

Hi Cathe---I've been using your tapes for more than a year, and I bought all of them. Love them! I hit each body part using either Slow & Heavy or Pure Strength once a week and do something like Power Hour or Circuit Max/Body Max another day. That way every body part gets strength training twice a week. I've noticed that I've not been able to make real increases in the amt of weight I'm lifting on my heavy days (except for legs!). For example, I find myself unable to handle any more than 15lb dumbbells for Slow Heavy bicep curls. I tried moving up to 20s but uggh, complete muscle failure after two reps. Should I focus entirely on training heavy and knock out the second day of weight work? Or have I hit my maximum in terms of genetics? I really want to get stronger and while I have seen some great results, I would like to progress to a higher level, if that makes sense. HELP. By the way, I do an hour of cardio six days a week (step, kickbox, or hi/lo). Thanks, Suzanne

 

[Cathe Friedrich]

Hi Suzannaerin! There are a couple of things to consider here:

1) Yes, perhaps you only should hit the weights one time per week instead of twice to see more strength increases.

2) Perhaps six day of cardio per week is inhibiting your ability to increase in strength since your muscles may not be getting enough recovery time.

3) Jumping from 15 pounds to 20 pounds (a five pound increase)for smaller muscle groups is a HUGE expectation. Try only increasing by a pound or two.

I suggest only altering one of the three above considerations at a time. This way you can isolate the problem. If after going through each of the three, you still do not see improvements, then try changing all three at once. If after that you still do not see any improvements, take one week to 10 days off of lifting and try again. And finally, if you still do not see any improvements, you may have reached your maximum genetic potential.

Good Luck!

 

[Marlene123]

Suzanne:

I read your post with interest because I had the same problem awhile back. I wanted to increase the poundage I was using with dumbbells but found that the jump to the next size was too much for me. Like you said, you are able to lift 15 pounders but the next size up, 20 pounds, is a great leap.

Here is what worked for me: Plate Mates.

These are really a great idea and will help you bridge the gap between weight sizes so that you can increase your strength gradually (another example of our old friend, Progressive Overload).

Plate Mates are magnetized mini weights that attach to your existing cast iron dumbbells. They are sold in pairs. Two sizes you should consider:

5/8 pounds, which, when used together add 1 1/4 pounds to each of your dumbbells and

1 1/4 pounds, which add 2 1/2 pounds to each of your dumbbells.

For example, you can make your 15 pound dumbbells weigh 16 1/4 pounds. Work with that for awhile until you build your strength. Then start with the heavier ones, making your 15 pound dumbbells each weigh 17 1/2 pounds. This will assist you to eventually train your muscles to accept the 20 pound size.

While the leap from 15 to 20 pounds can be daunting, Plate Mates are great because you can develop more strength slowly.

I have used Plate Mates on all dumbbell sizes with much success.

When 5 pound dumbells became too light, I made them 6 1/4 pounds, and then was able to transition to 8 pounds eventually. The transition from 12 pounders to 15 was much easier too because Plate Mates allow you to do it in smaller pieces.

These puppies are expensive, I warn you, but worth every penny in my opinion. You can find them at www.bodytrends.com/plmmain.htm

I suggest you get two pairs of each size that you want.

And no, I do not own stock in Plate Mates. Wish I did though.

Marlene

 

[suzannaerin]

Thanks

Cathe and Marlene
Many thanks for the suggestions! I would love to knock off a day of cardio but I'm afraid I'd see "results" in the amount of fat deposits on my body! I still haven't worked off all those Christmas cookies yet (doesn't it get harder the closer to 40 you get?). I'll try your other suggestions first and if they don't work, I'll bag one day of cardio. Thanks again, Suzanne

PS--Marlene, I'll get some of those platemates. They sound like a God-send. Can you use them w/hexagonal dumbbells?

 

[suzannaerin]

Thanks

Cathe and Marlene
Many thanks for the suggestions! I would love to knock off a day of cardio but I'm afraid I'd see "results" in the amount of fat deposits on my body! I still haven't worked off all those Christmas cookies yet (doesn't it get harder the closer to 40 you get?). I'll try your other suggestions first and if they don't work, I'll bag one day of cardio. Thanks again, Suzanne

PS--Marlene, I'll get some of those platemates. They sound like a God-send. Can you use them w/hexagonal dumbbells?

 

[DebbieH]

Yes, Suzanne!

They work great with the hexagon dumbbells. They are hexagon shaped themselves. I think there may be two different shapes if I remember right. Also, to let you know, I also add my plate mates to the weight plates on my barbell at times when I need to up my weight a fraction.

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!