Lift heavy?

partsRheavy · 01-11-2009, 02:32 AM

At my gym, I notice that I'm often the only woman lifting weights close to failure. The other women are usually taking classes, doing cardio, doing mat-type flexibility exercises, lifting light weights, and sometimes using exercise balls. There are a couple others who lift heavy, but I see them rarely (different time), whereas I recognize a number of the guys who lift regularly.

So, I decided to do a poll relevant to this theme. How many women here "go heavy or go home," at least during the part of the year when you aren't cutting bodyfat? Also, how many train using a logbook where you record the weight lifted as well as the number of sets/reps? The key way that I monitor my progress is with a logbook. Since I've been lifting a while, I don't aim for new PR's every workout, but more like every few workouts.

What is your philosophy of training?

CarolAnn1 · 01-11-2009, 07:52 AM

Lift heavy, definitely!
A log book is a must have!

heidismommy · 01-11-2009, 07:58 AM

Don't use a logbook and train in the 8-12 rep range. I don't need a logbook because I workout from home and it's easy for me to remember exactly what I've done (amount lifted, sets, reps, etc). But my main goal is to work my muscles to near failure and I usually stick in the 8-12 rep range for that. If I were at a gym I'd go even heavier for some workouts with even fewer reps, but safety is a huge issue for me (I have only basic equipment like barbel set, plates, and dumbbells). So I lift heavy (for me) and aim for failure, but not necessarily to set PR's. I move up in weight whenever 12 reps because too easy.

black2white · 01-11-2009, 08:10 AM

right now cutting. but allways did heavy weights before and will be doing after the cut

Lulu1 · 01-11-2009, 08:21 AM

I am with you. I look little but am strong. I have a very different approach from other women at my gym. Lift heavy, low reps. Always use log book. LOVE it that way.

NightSprite · 01-11-2009, 08:27 AM

I don't use a logbook, but I train to near failure in the 8-12 rep range

deawalsh · 01-11-2009, 08:35 AM

Quote:

Originally Posted by CarolAnn1

Lift heavy, definitely!
A log book is a must have!

X2!!...cant live without my log book!!...its also really motivating cause you can look at all the progress you're doing over the weeks!!

Emoore · 01-11-2009, 09:16 AM

I used to live heavy, but when I started boxing I found the heavy lifting wasn't conducive to the kind of quick, explosive power I wanted; it also interfered with my recovery. Now I do mostly bodyweight, kettlebell, and plyometric workouts. These help develop the power and speed I need without adding muscle weight.

I do keep a log.

nicoledominique · 01-11-2009, 09:36 AM

I ALWAYS log my workouts. Its way too easy to forget where you left off which will wind up being counter-productive to gains.

Oh, and lift heavy always.

jsmircich · 01-11-2009, 10:34 AM

I always lift heavy and I keep a log

Beefcupcake · 01-11-2009, 10:53 AM

Yeap! I use a log book and always lift heavy in the ranges of 6 to 10 reps (depending on the workout)

SophieM · 01-11-2009, 04:04 PM

I lift heavy (4-6 or 8-10) range on push/pull days, depending on the day) but not as heavy on legs (10-12 range). I always have kept a log.

do1more · 01-12-2009, 07:24 AM

Love my log books. They provide me a tangible record of improvement that is motivating to look back on.

I lift mostly in the 4 to 6 rep range currently, but I have tried other rep ranges. My log books helped me see what my body responded to best.

I always wonder how others can train properly with out a record- how DO you remember all your different weights and exercises? How do you tell if you are making any progress?

Interesting thread.

cfaith · 01-12-2009, 07:42 AM

Lift heavy, use a log and set PRs every week (either up the reps or the weight). The Bodyminder is an awesome log book!

heidismommy · 01-12-2009, 08:30 AM

Quote:

Originally Posted by do1more

Love my log books. They provide me a tangible record of improvement that is motivating to look back on.

I lift mostly in the 4 to 6 rep range currently, but I have tried other rep ranges. My log books helped me see what my body responded to best.

I always wonder how others can train properly with out a record- how DO you remember all your different weights and exercises? How do you tell if you are making any progress?

Interesting thread.

I DO think it's possible to train properly without a log book. I do and I've made tremendous progress. I remember all the exercises I do (rep ranges, sets, weight), but then again I work out from home and I'm limited in the equipment I use so it is actually quite easy for me to remember everything. I can tell I'm making progress by progress pictures, mirror, etc. I used to be obsessed with numbers, record-keeping, etc, so it's working better for me to get away from all of that. For some log books are great, but they are definitely not necessary for everyone.

MusclestotheMax · 01-12-2009, 08:38 AM

Lifting heavy is a passion.....I shoudl use a log book but, I get bored easily with writing and never know how to keep it...what to write.

~Maxine

SpittfireDA · 01-12-2009, 09:13 AM

Quote:

Originally Posted by heidismommy

I DO think it's possible to train properly without a log book. I do and I've made tremendous progress. I remember all the exercises I do (rep ranges, sets, weight), but then again I work out from home and I'm limited in the equipment I use so it is actually quite easy for me to remember everything. I can tell I'm making progress by progress pictures, mirror, etc. I used to be obsessed with numbers, record-keeping, etc, so it's working better for me to get away from all of that. For some log books are great, but they are definitely not necessary for everyone.

Wow, me too; less with recording workouts than with food macros, body stats, etc. It's been a tough time moving away from when I had sheets and sheets of paper filled with food calculations, macro breakdowns, just obsessive stuff. I looked like one of those deranged mathematicians lol! I'm much less stressed now that I don't do that anymore.

I don't have a tough time remembering what I lifted from week to week either, and while sometimes I'll write / type up a workout, I try not to obsess over it.

rainlips · 01-12-2009, 09:20 AM

If anyone is interested I log my work out at freetrainer.com
You can add your own workouts or have them put a workout together for you.

Generalissima · 01-12-2009, 09:30 AM

Ive never used a logbook but maybe I should..How do you keep yours? What do you write down?

nicoledominique · 01-12-2009, 09:41 AM

Date and bodyparts worked at the top of the page - Then exercises, sets and reps. Any other notes I may have, for example like how the workout felt, etc.

I don't always need to go back and see what I did previously, but when you're carb-depleted and can't really think straight it sure helps to be able to flip back to your previous workout and see what you lifted last. It is also kind of neat to look back on books from years ago and see the progress you've made.

heidismommy · 01-12-2009, 10:01 AM

Quote:

Originally Posted by Spittfireda

Wow, me too; less with recording workouts than with food macros, body stats, etc. It's been a tough time moving away from when I had sheets and sheets of paper filled with food calculations, macro breakdowns, just obsessive stuff. I looked like one of those deranged mathematicians lol! I'm much less stressed now that I don't do that anymore.

I don't have a tough time remembering what I lifted from week to week either, and while sometimes I'll write / type up a workout, I try not to obsess over it.

Exactly the same with me. I've never kept a log book because of my history with the eating disorder and number obsessions: calories, fat grams, carbs, weight, body fat percentage, etc. I figure it's best not to log since I'm finally getting away from all of that. Some people can log without becoming obsessive, I cannot. Plus I know when I get a good workout, I don't need a sheet to tell me when my muscles are beyond fatigue. So while log books are great, they certainly aren't critical for success. I've made tremendous gains in strength and my body composition is changing for the better.

norinicole · 01-12-2009, 10:48 AM

Definitely heavy, and I use a log book too.

Last summer I had my gym bag stolen from my stroller, and that was what I missed the most! That log I had started from the beginning when I started to train properly.

fitinidaho · 01-12-2009, 10:55 AM

The heavier I lift, seems like the leaner I get. So Ya, Im going to lift heavy!
I have logged every lift and every cardio session I've ever done since I started this journey. I use to track my food, but now I know what to eat and when, so no need to anymore.

kimm4 · 01-12-2009, 11:21 AM

I keep a log and journal here. I have to because my splits change weekly...so it's the only way for me to keep track.

dvsness · 01-12-2009, 03:21 PM

The first option.

poetperson17971 · 01-12-2009, 06:13 PM

I am not that strong right now (flat bench 60 lbs for 3 sets of 12) but i lift as heavy as i can and i do keep a log book working toward triple digits :-)

partsRheavy · 01-12-2009, 06:50 PM

Thanks to everyone for such interesting replies!

I take my logbook (a bound diary book with messy writing inside LOL) to most, but not all of my workouts. Sometimes I won't bring it if I plan to lift high reps or if I'm in a hurry and the w/o will be short.

I vary my splits just a bit almost every w/o, and usually lift in the 8-12 rep range. Maybe once every 3 or 4 weeks, I'll throw in a 4-6 rep session, a max bench attempt, or a 12-15 rep session.

Since I'm doing this for fun, if I miss something, I know I'll catch up with recording the sets/reps the next time I do the exercise. The logbook is the main way that I measure progress, especially while the weather is cold and while I'm bulking.

I do take measurements and get bodyfat checked but only once every several months. That stuff simply doesn't change that fast, unless a school of piranhas is chomping at one's leg LOL.

I hardly record food consumption. Since I'm not looking to compete anytime soon, I don't record anything, especially while bulking. I pretty much eat the same things most of the time and have never really had many food-related issues. My diet has improved over time as I've cut out junk foods.

During the spring, I'll do a lot more cardio and try to get the waistline back down where it belongs.

user4894514884 · 01-12-2009, 11:09 PM

i use a logbook..but dont record the amounts lifted.. i usually remember what i can lift, AND LOVE TO LIFT HEAVY!!!!

OraOcon · 01-13-2009, 12:47 PM

definitely train till failure, but do switch it up sometimes depending on the muscle I am working out. If it is a part of my body that i know is easy for me to develop, I usually take it a little easier, or if i hit a plateau.

Deborah_Lyn · 01-13-2009, 01:32 PM

I don't lift to failure. I'm an underachiever ( yep, I am ) so that would out pysche me. I lift and increase weights once I master ROM. I always work against my previous best verses what others can do because of this mind set. It's just how I am.

I'm not at a 'real gym' just the one at work. One day, I'll move off machines, but half my work out is with machines currently. I just recently upped my chest press to 90 pounds, 3 sets of 12 and I'm pleased with myself.

I keep track of my work outs in my head and sometimes in my journal here, but they're fairly simple.

So, I'm working on lifting 'heavy' because imo it's best way to stay motivated and keep me challanged and heading back to the gym for more! instead of getting bored and repetitive.