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2003/09/08, 04:17 PM
Hi everyone,
Is there a good indicator as to what weight you should start out with when beginning an exercise program? For example, I started and exercise program today. I started out lifting 70lbs for the machine press. Here's what I did (if it helps):
20 Reps at 70lbs
12 Reps at 70lbs
10 Reps at 70lbs
9 reps at 60lbs
Then I did standing Lateral Raises:
18 Reps at 15 lbs
10 Reps at 15 lbs
15 Reps at 10 lbs
14 Reps at 10 lbs
My arms were "killing" me after i was done. After that I thought I needed to start with lower weights. But what weight? 5 lbs?
Any help would be appreciated.
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2003/09/08, 04:22 PM
I forgot to mention that I am using the FT Weight Loss & Definition Training program for 5 days per week.
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2003/09/08, 05:11 PM
It depends on your goal. For hypertrophy, you want to do 10-15 reps. For your Lateral Raises, try 10 reps at 20 pounds, or 25, if you can manage it, whatever feels comfortable. Give yourself a 1 minute, or minute and a half rest. That's all your muscles need...
For the second set, do as many as you can, trying to reach 10 also.... if you can't, dont worry about it. The third time, do the same thing... if you can't reach 10, dont worry. AND YOU'RE DONE. 3 sets... over with...
It'll probably go something like this:
10 reps at 20 lbs
8 reps at 20 lbs
4 reps at 20 lbs
Then next week, it'll be something more like this:
10 reps at 20 lbs
10 reps at 20 lbs
8 reps at 20 lbs
And the week after...
10 reps at 20 lbs
10 reps at 20 lbs
10 reps at 20 lbs
TIME TO UP THE WEIGHT! It might take longer, or less time, depending. But my advice is to keep your sets to about 3 fo rnow.
Good luck with it.
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2003/09/08, 09:09 PM
Thanks for the reply and the info. I appreciate it.
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2003/09/09, 03:04 AM
Well for weight loss, muscle does help burn fat. For the machine press (it works out the chest right) you're going to want to increase the weight. Try something like
16 reps at 70
12 reps at 80
10 reps 1t 85
7 reps at 90
I generally work up in weight with the first set or 2 as a warm up. For weight loss, a healthy diet is extremely important.
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2003/09/09, 11:30 AM
I've just started lifting a couple months ago. #1 keep a log. That way you can look back at the week before and see if you need to up or lower the weight. #2 I have found that you need to pay attention to when you do the excersize and with what weight. Like when I do triceps, say you usually do cable pushdowns first or I do tricep extensions first on different days. Then one day I have both so I have to back the weight down a little for which ever one ends up being the second excersize. Not a lot, just enough to fail on the last couple of reps of the last set.
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2003/09/09, 03:58 PM
I agree with timbaland, I wouldn't go down in weight as I go up in reps, I would go up. Lateral raises with free weights are a hard exercise. I don't know anyone who goes really heavy on those, at least not with decent form. If your third set isn't kicking your butt, then you can probably go heavier the next time. You said "My arms were "killing" me after i was done. After that I thought I needed to start with lower weights." That doesn't mean you need to go lighter, it means you are really working them out. My husband is always after me for thinking like that. If I can't get the last couple of reps of my last set, I want to start lighter the next time and he says I just need to keep trying til I get it. NEVER GO LIGHTER seems to be his motto these days. I won't complain much though as it is working. Last week the trainer told me that there are only a couple of other women who are lifting as heavy as me. Woohoo!
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/09/09, 05:25 PM
Thanks for all the replys. My reps are based on FT Weight Loss & Definition Training program. I'm at the beginner level with a 5 day workout. I'm keeping a log (2 days so far) of reps and weight lifted.
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