I just started weight training. Everytime i go to the gym i feel that i could have worked out more intense or harder? but i cannot lift any heavier then what i trained with, without breaking propor form? I need help??
I feel like I'm not Pushing Myself Hard Enough?
- Thread starter NatashaLiana
- Start date
Not enough information. How many sets and reps per exercise? Do you do warm up sets? Just which exercises are you doing?
In Mark Rippetoe's program Starting Strength, people start with just 3 sets of 5 reps on most of the exercises (after warm up sets) with a light weight. The goal isn't to push hard and lift heavy at first, it's just to get technique good. On squats, every time they get all 3x5 with good form in a session, they add another 10lb in the next session, at least at first. So after the first 2 weeks, they should have added 60lb. People very often complain that they're not working hard enough when they do their first session of the program. Wanna guess how many keep complaining that it's too easy 2 weeks later?
Hang in there, make sure you're doing a good, proven exercise program, focus on technique, follow the progression, and you'll get your results.
In Mark Rippetoe's program Starting Strength, people start with just 3 sets of 5 reps on most of the exercises (after warm up sets) with a light weight. The goal isn't to push hard and lift heavy at first, it's just to get technique good. On squats, every time they get all 3x5 with good form in a session, they add another 10lb in the next session, at least at first. So after the first 2 weeks, they should have added 60lb. People very often complain that they're not working hard enough when they do their first session of the program. Wanna guess how many keep complaining that it's too easy 2 weeks later?
Hang in there, make sure you're doing a good, proven exercise program, focus on technique, follow the progression, and you'll get your results.
BenoitT
0
If it is too easy, try to go for more advanced type of exercise. Superset (2 exercises in a row without a rest) is a great way to do it. The number of repetitions isn't that important, you can push yourself on any type of training.
Maybe you're doing the same exercises for too much time. Try to change your routines every month or so.
Maybe you're doing the same exercises for too much time. Try to change your routines every month or so.
Maybe you're using TOO much weight and not working with enough intensity. That's fairly common for new trainees.
Every rep should be a burst of energy of muscle contractions, followed by a slower 'release' of the contraction. Too often I see the reverse...a very slow/difficult contraction that takes 5 seconds to get to the top of the rep, then they practically drop the weight back down. Primary indicator of too much weight on the bar.
Only the last reps of the last sets should be that difficult, due to fatigue.
Every rep should be a burst of energy of muscle contractions, followed by a slower 'release' of the contraction. Too often I see the reverse...a very slow/difficult contraction that takes 5 seconds to get to the top of the rep, then they practically drop the weight back down. Primary indicator of too much weight on the bar.
Only the last reps of the last sets should be that difficult, due to fatigue.