I have reached the heaviest that I can possiby go on upper body work. Since I can't challenge myself with heavier weights cos I have reached my limit, does this mean that I will just maintain what I have, or, do I need to start going lighter and then working my way back up again?
TRICKY QUESTION ON WEIGHTS
- Thread starter annie2867
- Start date
kathryn
Cathlete
I'm curious as to how you know you have reached "the heaviest [you] could possibly go?" You may be just at a plateau and need to change things up. You might need to get some smaller weight increments (like Platemates, to add 2.5# to a dumbbell instead of 5#).
Also, different rep schemes (different workouts) take different weights. If you do an 8-rep max workout, you'll use a heavier weight than with a 12-rep max workout. So a weight that seems "moderately heavy" in one workout (8-rep max) would seem heavier in another workout (the 12-rep max). For this reason, make sure you mix up the types of workouts you do.
I wouldn't DECREASE weights in a workout. You should always work toward having the last 2 reps be difficult, and being unable to do another rep in good form, for the best results.
If you keep the same weights, and the final rep is the last one you could do with good form, then perhaps you have reached your strength limit and won't be able to increase. Then, using the same weights will result in maintenance.
Also, different rep schemes (different workouts) take different weights. If you do an 8-rep max workout, you'll use a heavier weight than with a 12-rep max workout. So a weight that seems "moderately heavy" in one workout (8-rep max) would seem heavier in another workout (the 12-rep max). For this reason, make sure you mix up the types of workouts you do.
I wouldn't DECREASE weights in a workout. You should always work toward having the last 2 reps be difficult, and being unable to do another rep in good form, for the best results.
If you keep the same weights, and the final rep is the last one you could do with good form, then perhaps you have reached your strength limit and won't be able to increase. Then, using the same weights will result in maintenance.
naughtoj
Cathlete
I think I know what you are saying. You must mean for CATHE workouts you have reached the heaviest weight you can lift. I find that this is the same for me these days, meaning....I rarely find nowadays that I ever reach for heavier weights. Not at the rep speeds in which Cathe goes.
Like for Power Hour. I always seem to grab the same wt. and then when I TRY to go up, I end up failing and dropping back down. Same goes for many of her other workouts. I STILL drop all weight in PH after starting with 20lb. dumbells for lunges!!!
After you have been doing Cathe tapes for a long time I do feel that at some point you find that your strength plateus. Even with S&H! Yeah, I can be really strong for S&H but as soon as I go back to Power Hour, I am still doing no more than 15lbs for chest flies, which usually ends up dropping to the same ol' 12lbs!! There is no HUGE increase in strength after S&H for me. Does that make sense??
I really do think that every now and then it is essential to break away from Cathe workouts, or maybe even video workouts and really work with your own designed strength training routine. I think, for me, this is exactly why my real bench press has not ever increased. Because with Cathe workouts I barely ever load more than 45lbs on my barbell, but if I were to do 3 sets of 10 in the gym, I could probably handle 75lbs. easily. So, if you routinely stick with the same 45lbs., how do you ever expect the 75lbs you do in the gym to go up??
I have the same feelings in regards to pull ups and push ups. I SUCK at them and the reason why is because I NEVER do pull ups in a Cathe workout AND I always do a set number of push ups. I really think different training is required if you really expect to hoist your body weight. Lots of endurance work just won't cut it if you expect to exceed your personal best on these exercises. That is why you see posts here from frustrated push-upers saying they can't do them. And what is the usual response? Not "just keep doing Cathe and you will get there", but usually a more specific routine of WHAT TO DO ON YOUR OWN to acheive push up success. Cathe might help you do 5-10, but I don't know about much more.
I spend alot of my time these days frustrated with mediocre strength gains and really should break away from the videos. I find it hard though. Even though I know much about fitness and could easily design my own program, it is almost like I lose all focus when I have to do it myself. I get like this with weight training but can easily do cardio on my own. I think if I had a training partner that was as dedicated as I it would be perfect. But we all know how hard those are to come by.
As far as truly answering your question.....I would never go lighter and work back up. I think your dilemma simply means that possibly you have grown out of your current vids and need to break away to a different style right now. I think push ups and pull ups are great for increasing upper body strength but you will probably need an assisted pull up machine or someone to help you up. Or, design your own program at a slightly slower speed than Cathe and grab heavier weights. You may find that you have not "topped out" at all, but that, as Kathyrn said, you just need to enlist different rep speeds....
Good Luck and keep us posted!!
Janice
Like for Power Hour. I always seem to grab the same wt. and then when I TRY to go up, I end up failing and dropping back down. Same goes for many of her other workouts. I STILL drop all weight in PH after starting with 20lb. dumbells for lunges!!!
After you have been doing Cathe tapes for a long time I do feel that at some point you find that your strength plateus. Even with S&H! Yeah, I can be really strong for S&H but as soon as I go back to Power Hour, I am still doing no more than 15lbs for chest flies, which usually ends up dropping to the same ol' 12lbs!! There is no HUGE increase in strength after S&H for me. Does that make sense??
I really do think that every now and then it is essential to break away from Cathe workouts, or maybe even video workouts and really work with your own designed strength training routine. I think, for me, this is exactly why my real bench press has not ever increased. Because with Cathe workouts I barely ever load more than 45lbs on my barbell, but if I were to do 3 sets of 10 in the gym, I could probably handle 75lbs. easily. So, if you routinely stick with the same 45lbs., how do you ever expect the 75lbs you do in the gym to go up??
I have the same feelings in regards to pull ups and push ups. I SUCK at them and the reason why is because I NEVER do pull ups in a Cathe workout AND I always do a set number of push ups. I really think different training is required if you really expect to hoist your body weight. Lots of endurance work just won't cut it if you expect to exceed your personal best on these exercises. That is why you see posts here from frustrated push-upers saying they can't do them. And what is the usual response? Not "just keep doing Cathe and you will get there", but usually a more specific routine of WHAT TO DO ON YOUR OWN to acheive push up success. Cathe might help you do 5-10, but I don't know about much more.
I spend alot of my time these days frustrated with mediocre strength gains and really should break away from the videos. I find it hard though. Even though I know much about fitness and could easily design my own program, it is almost like I lose all focus when I have to do it myself. I get like this with weight training but can easily do cardio on my own. I think if I had a training partner that was as dedicated as I it would be perfect. But we all know how hard those are to come by.
As far as truly answering your question.....I would never go lighter and work back up. I think your dilemma simply means that possibly you have grown out of your current vids and need to break away to a different style right now. I think push ups and pull ups are great for increasing upper body strength but you will probably need an assisted pull up machine or someone to help you up. Or, design your own program at a slightly slower speed than Cathe and grab heavier weights. You may find that you have not "topped out" at all, but that, as Kathyrn said, you just need to enlist different rep speeds....
Good Luck and keep us posted!!
Janice
T
trevor
Guest
You can try negatives to get beyond a plateau. Have someone help you raise weight that is normally too heavy for you and then resist the weight as you bring it back to the resting position. Do this 8 times for 3 sets. It has worked for me but you gotta make sure you have a good spotter as this can be dangerous since the weight you are lifting is beyond your max.
Just a suggestion.
Just a suggestion.
I am no expert but all the literature I have read about weight training discusses the value of taking breaks and changing it up. When I take time off from a workout (at least a week) I notice a change in my form and ability. I used to take rests but I am a big believer in them now.
Good Luck,
Debra
Good Luck,
Debra
Janice is absolutely correct in her answer to you that you must develop YOUR OWN ROUTINE & break away from Cathe's tapes. She gives you the foundation as well as the exercises now its up to you. After I read the book "BodyRX" & incorporating Dr. Connelly's routine I've seen remarkable results; now I don't want you to think I look like Sherry I don't but I have a lot of muscle in my upper body. I too became frustrated after doing Cathe's tapes for years & never getting past 15#s. Cathe's pace is too fast for me. I too didn't know how to incorporate my own routine until I read this book. This is the routine that I developed:
1st 6 weeks: Slow & Heavy tapes to gain more muscle do 3 exercises per muscle doing 3 sets of only 6-8 reps lifting as heavy as you can.
2nd 6 weeks: Pure Strength tapes take Cathe's exercises but do 4 sets of 10 reps for large muscles (chest & back) & do 5 sets of 10 reps for small muscles (shoulders, biceps & triceps)
3rd 6 weeks: CTX tapes do 5 sets of 10-12 reps for large muscles & then 6 sets of 10 reps for small muscles. This work is exhausting you'll sleep like a baby too!
As you can see from this routine when I went back to doing Cathe's tapes I could well surpass her weights as well as keep up w/no problem whatsoever. I don't know if Sherry has chimed in on this thread to help you out also; she's very cut & has gorgeous arms!!! HTH, Kathy
1st 6 weeks: Slow & Heavy tapes to gain more muscle do 3 exercises per muscle doing 3 sets of only 6-8 reps lifting as heavy as you can.
2nd 6 weeks: Pure Strength tapes take Cathe's exercises but do 4 sets of 10 reps for large muscles (chest & back) & do 5 sets of 10 reps for small muscles (shoulders, biceps & triceps)
3rd 6 weeks: CTX tapes do 5 sets of 10-12 reps for large muscles & then 6 sets of 10 reps for small muscles. This work is exhausting you'll sleep like a baby too!
As you can see from this routine when I went back to doing Cathe's tapes I could well surpass her weights as well as keep up w/no problem whatsoever. I don't know if Sherry has chimed in on this thread to help you out also; she's very cut & has gorgeous arms!!! HTH, Kathy