• FreeTrainers.com Forums
• Beginners to Exercise
• No Progress in Lifting

Group: Beginners to Exercise

No Progress in Lifting

jslee21 Posts: 38 Joined: 2006/02/19	2006/04/21, 02:38 PM Hi, I am currently lifting 4-5 days a week and I have been lifting the same weight for about 3 weeks. I lift the same weight for all my sets and increase it a little bit for the last set. I was wondering if I should be making more progress and be able to add more weight at the end of those 3 weeks. My rep range is between 8-16,decreases for each set.
rpacheco Posts: 3,770 Joined: 2001/12/13	2006/04/21, 05:12 PM Maybe you are lifting too frequently. Try a 3 or 4 day split and see if you improve... -------------- **_Robert_** Pain is temporary; glory is forever! E-mail: rpacheco@freetrainers.com
jslee21 Posts: 38 Joined: 2006/02/19	2006/04/27, 01:38 PM Thanks, I'll give that a try. Does it matter if I do not complete the set of one exercise before I move on to the next. For example, I have been doing alternating between sets, doing 1 set Lat Pulldown then 1 set Bench Press. Should I complete all sets for one exercise before I go to the next exercise?
ATIGER Posts: 992 Joined: 2003/02/26	2006/04/27, 02:56 PM Complete all sets of one exercise before going to the next. Example - all sets of benchpress then flyes, etc. I also agree with rpachero on the splits
	2006/04/28, 04:47 AM What types of exercises are you doing....? I would recommend doing freeweight exercises....the bigger the better... Squats Deadlifts Chin Ups Dips Military Presses etc There are very few exceptions where I would suggest machines or cables over the listed exercises...if you're healthy with no medical conditions, then you should definitely choose compound exercises using freeweights...you'll see drastically better results....I would suggest lower reps...5-8 reps....with weight you can do for 6-9 reps...
jslee21 Posts: 38 Joined: 2006/02/19	2006/04/28, 09:10 AM My exercise list currently includes: Lat Pulldowns, Bench Press, Military, Pullups, Dumbell Curls, Hammer Curls, Shoulder Press, Lying Tricep Extension, Upright Row, Lateral and Front Raise, Seated Row, Dumbell Fly, and Squats. I occasionally will do One Arm Row, Pushups, and Crunches. I've been slowly working in squats since my legs have been like jelly and get tired very easily. I will add Deadlifts, should I switch from Pullups to Chin ups? I do not perform all exercises in one day but maybe do 1/3 to 1/2 of the list, not sure which exercises to do on the same day though. Also, I use all freeweights and I am exercising at home. Thanks for the advice everyone.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/04/28, 09:14 AM Do a split like this: Day one chest/Triceps Day two Back/Biceps Day three Legs/Shoulders These days are not neccessarily back to back. I hope that made sense -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
	2006/04/29, 04:42 AM I would skip small exercises like curls, lateral/front raises, flyes, etc...stick to big basic exercises...it's fine to throw these exercises in once in a while for a set or two...but dont make a definite place for them in yor workouts.... Chin Ups/Pull Ups are great at developing both back and arms so there's no real need to do curls... I also would skip tricep extensions...you triceps get plenty of stimulation from bench presses and dips... Also when possible pick the biggest exercises available...bent over rows over sitting rows...etc