Finding correct weight to lift

[Southpaw535]

I have finally got myslef a dumbell with more than 2kg on it and a barbell so I'm trying to start getting into a weight routine however i dont know how much I should be lifting. I was told by Fish of Doom I should be aiming for about 10 reps to build power now I have the weights to do this in about a 5 x 10 routine but after doing it it doesnt feel like I've worked out.

I know its working and its more strenuos than what I'm used to doing but after bodyweight exercises I'm used to feeling a certain burn in my arms, abs or whatever that I dont get lifting these heavier weights it just feels like hard work.

So how do I find out how much weight I'm supposed to lift?

Also second question: How long a break do you put between sets?

[Ranzan]

Not really any specific way of finding a weight. Something that you can rep out but still pushes yourself. I have 30 second break between all sets doesn't matter the workout.

[Southpaw535]

Cheers, should I expect a different feeling from BW exercises or shoul it all be the same?

[simon s]

So how do I find out how much weight I'm supposed to lift?

Also second question: How long a break do you put between sets?

First if you are aiming for the 10 rep range it is simply a case of lifting until you can only pump out no more than 12 reps on the first set and maybe 6 reps on the final set. If at the moment you can do more, then that is the signal to add more weight. Intensity is the key. Get the weight correct and go for it.

Secondly (and this fits in with intensity), the rest periods taken between sets varies, some take up to a minute. When I was lifting I went for a max of about 30 seconds, just enough to regain my breath and composure.

[Llamageddon]

Some people say things like 70% of your 1 rep max. But of course you'd need to find your 1RM first!

To be honest, I just go for something that is comfortable to lift but not too easy, and work up, so I'll start on an easyish weight an increase it by 5 to 10kg each set, and then stick with the one which seems to feel the best for me.

[Southpaw535]

cheers llama the 1rp might be doable if thats the "proper way"

I'm guessing sets is also the better choice over working till exhaustion?

[simon s]

I'm guessing sets is also the better choice over working till exhaustion?

Definately. Remember many of the muscle groups are only small (bicep, tricep) for example and are easily overworked. It is all to easy to not feel the burn on the day and two days later have massive DOMS.

I suggest that 5 sets is too much, 3-4 sets only. Remember that word - intensity- get in the gym, lift and get out, none of that 2 hours in the gym rubbish. 1-1.5 hours max.

[Southpaw535]

Cheers Simon. I'm going to have to postpone it for today I went upstairs to try this 1 rep thing and just chinned myself with the dumbell :bang:

[simon s]

Cheers Simon. I'm going to have to postpone it for today I went upstairs to try this 1 rep thing and just chinned myself with the dumbell :bang:

Blame Llama.:eek:

[Fish Of Doom]

you should have filmed it for the workout thread

[Llamageddon]

Blame Llama.:eek:

It was all part of my devious plan! :D

Speaking of DOMS:

3 sets of squats (5 front, 5 back each set) only going up to 50kg while I work on my form, then 170 odd kg on the leg press (3 sets) followed by a plyometric set with 100kg = Llama having issues walking properly today :D woop!

[Kuma]

I always say start light and work up to it. It's better to learn form now when the weight's light rather than try to slam a bunch of plates on and hurt something. Weight training is a marathon, not a sprint, so you'll have plenty of time to build up. If you lift 135 for the reps you need, even if it felt super easy try 140 next time. Over the years those weights add up.

[muaythai-mate]

Good Advice Kuma
But if your training for power i would use lower reps with a higher weight.
That way you can focus on your technique alot better.
Remember compound exercises work best

[icefield]

there is lots of info out there about weight lifting, if you are new to it then dont worry about maximum strength, or endurance or anyting like that just keep it simple. A warm up set them 3 sets of 10 reps on all major exercises is a good start, it will work both strength and endurance and its worked for decades for new lifters, it allows you to work on your form as well. theres no need to really test your 1 rep max when you start out

[muaythai-mate]

Ice field i agree with what your saying but i wasnt suggesting any 1 rep exercises. A rep range for power should be from around 3-5 reps max.
Remember strength is strength no matter how many reps you do

[righty]

Don't worry about finding your 1 rep max empirically right now. You admit you are only starting a weight routine. Your focus right now should be making sure you technique is spot on before really pushing out the heavy stuff.

You can have a look here if you want an estimate without busting your gut. But it does rely on you lifting a certain weight a number of times to failure (of form).
http://www.exrx.net/Calculators/OneRepMax.html

If you don't feel like you've worked out after 5 sets of 10, then you could most likely go heavier. Different people feel different things when approaching the max. Some people feel a burn some don't. But you should at least feel tired. It's generally not recommended to add more than 10% of weight on each time you increase. As you get closer to your limit this number will keep decreasing.

[icefield]

Ice field i agree with what your saying but i wasnt suggesting any 1 rep exercises. A rep range for power should be from around 3-5 reps max.
Remember strength is strength no matter how many reps you do

beginners can make changes to strength levels working in a higher rep range and its safer, if you are adding weight on a 3 by 10rep range then why change it (until you stall), i agree you build maximum strength in the 3-5 rep range but if you make gains at a higher rep range and get to work on technique more doesnt it make sense to do that? and move to a lower rep range when you stall out?

IF you start out on a three by 10 and switch to a 5 x 5 when you stall then you will make great gains, if you work in the 5 rep range straight away and then stall where to you go from there?

you should always use the least amount of weight and the least volume you can get away with to make gains, then if you stall you have somewhere to go, if you start out with an intermediate or advanced rotine and then stall where do you go from there?