Thanks for any ideas/input anyone has on these questions. I don’t use heavy weights (20 lb. freeweights are the heaviest I use) and I work out 6 days/week; 3 days upper body, 3 days lower body. I do not want to go to a gym and use machines; I have a bench and work out at home.
-what, exactly, does “training to exhaustion” feel like? How can I tell I did THAT and am not just being lazy and/or tired? I hear Jack La Lanne does that regularly. What, as a woman, could I expect if I did that on a regular basis?
-They don’t make 18 lb. weights. I want to someday do my workouts using only 20 lb. free weights. How does one reasonably make the (from my perspective) HUGE leap from 15 to 20 lbs? Any ideas?
-Is there any difference in effect on the biceps when doing “alternate bicep curls” versus “simultaneous bicep curls”? Just wondering.
That’s really kinda subjective, so it’s hard to give a good answer. Push yourself hard, but don’t model your program too much after Jack’s, cause he’s a freak of nature.
Get yourself some weight plates and some dumbbell handles. Then get some smaller plates.
I haven’t seen them myself, but there is a company that makes magnetic plates. You can stick these onto your dumbbells. They come in fairly light weight increments, so you should be able to get what you need to make a smoother transition from 15 to 20 pounds.
After you train to exhaustion, it hurts to move the muscle at all, even for basic movements. I think doing several tiring sets would be almost as good as going until unable to lift even light weights.
18lbs.
The leap from 15 to 20 is not as dramatic as you think. If you could do five sets of ten reps of 15 lbs., you are probably ready to do three sets of six reps at 20. I think this leap is somewhat psychological. If you don’t have access to a Nautilus machine of that exercise which allows one pound increments, I’d do as ultrafilter suggests. But I’ll bet you could do it – and surprise yourself.
Alternate vs. simultaneous curls
When doing alternate curls, there is a bit of a tendency to move your trunk to balance yourself. This balancing helps you develop more “practical” strength, but might not isolate the muscle quite as well. So it’s a bit of a toss up, and ideally you might consider mixing both types.
I was up to 55 lbs before I quit lifting last year, its back to 20 or 25 now. As a woman thing I liked the most was how tight my waist was getting!
We just moved the bench to a new place in our small house so I should be able to start lifting again! :o I need to so bad!
I’d say lifting to exhaustion was a good way to hurt yourself. But then I AM lazy
My trainer used the term training to failure. I think that might be more accurate. You simply can’t move the weight again.
What happens, physicologically, the muscle being trained, develops tiny tears, which heal over 36-48 hours. At each tear, the end of muscle fiber is split. As it heals, each side of the split becomes more muscle tissue. Thus the muscle tissue expands. As the tissue is damaged, Lactic Acid is released, this probably causes the pain you feel.
More reps lower weight; fewer reps more weight. doesn’t matter. Muscle shape is genetic.
I dont think that 24 hours is enough recovery time, especially if you’re working to failure/exhaustion.
Which is why if you’re training upper body every other day it should be different muscle groups. Arms and shoulders on the first upper body workout day then Chest and Back on the second UBWO day then back to Arms and Shoulders for the Third UBWO day. Switch every other week so that over a 2 week period you’re working each muscle group 3 times in two weeks.
You can do the same thing with the lower body workout so that your workout week would look something like this:
Monday: Arms and Shoulders
Tuesday: Quadriceps and Hamstrings
Wednesday: Chest and Back
Thursday: Gluteals and Calves
Friday: Arms and Shoulders
Saturday: Quads and Hams
Unless you’re on steroids, have exceptional recovery abilities otherwise, or are just not working very hard, lifting three days in a row isn’t such a hot idea.
The other side of the answer is that there’s a tendency, in simultaneous curls, to get the back into it. Try to keep your back straight, working only the arms.
A row is the opposite of a bench press. Deadlifts don’t work the biceps directly, but they do put a lot of stress on them, so there is work being done.
You know, just when I think we all speak the same language, something like that comes along. I’m still trying to get used to the airplane/aeroplane and elevator/lift things.
Actually, you’re absolutely right. This is what happens when I post at two in the morning after a 12 hour work lunch.
Anyway, we call them rows too although always a type like bent over or cable. Rows by itself just didn’t ring any bells. Still, I can’t see how any of the versions I can think of use the biceps muscle as much more than a stabiliser or other secondary role.
