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AshIdiot
Distinguished Member
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Posted: 17 December 2010 12:05 am |
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I've been lifting weights casually (20 ish minute routine inc situps and pushups) two or more times a week for a couple months. At first it was great, I felt sore after every workout so I knew I had made a difference. But now I don't feel anything other than generalized fatigue.
My two biggest problems are squats and bicep curls. Squats increase my breathing and heart rate but do little to nothing for my quads/butt/hamstrings/whatever. Right now I do them while holding an 8 pound dumbbell in each hand. Will using 10 pound dumbbells work my leg muscles or just hurt my joints? I ask this because of my other problem: bicep curls.
With bicep curls I use the 8 lbs too. I start my arm at about a 120 degree angle and curl up 20 reps. Toward the 12 rep mark my elbow starts hurting but I don't feel my muscles working. I don't do a full 180 degree angle because I thought it might be using up extra energy that I could use to focus on my biceps, it's very possible I'm wrong.
So in summary, is my form to blame, or do I just need to get heavier weights? Also, can you guys suggest alternative exercises to work these muscles? I also do lunges for my legs but I feel those pretty well 
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Nir
Senior Administrator
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Posted: 17 December 2010 07:02 am |
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use full range for your bicep curls, thighs to shoulders. If you can complete your set and do another repetition (with correct form - no swinging - slow and controlled) then you need the next weight up. (the number of repetitions in your set is determined by your objectives, for general muscular endurance 15-20, for muscle size 8-12 repetitions per set: so if you're working on endurance and you've decided your sets should be 15 repetitons and you can do 16 then it is time to move up.
Same for lunges.
go to exrx.net (or youtube?) for information about correct exercise technique to make sure you're not hurting yourself, this becomes more important when you're using weights that challenge you
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Past Member
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Posted: 17 December 2010 06:27 pm |
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Don't let soreness be your guide as to how much "work" you think you've done. Generally, when you have reached a point where you can effortlessly move the weight that you've been using, it's time to increase.
Last edited on 17 December 2010 06:28 pm by
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Joe Cannon
New Member
| Joined: | 8 May 2011 |
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| Posts: | 20 |
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Posted: 18 May 2011 02:55 pm |
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Squats are actually working the same muscles you say are not being helped - butt, quads, hamstrings. Im an exercise physiologist and since I dont know your health history its hard to say if you need heavier weights or not. you also did not say what your goals are. here are a few thoughts
why dont you try lifting the weight slower. try 3 seconds up and 3 seconds down
if your goal is to get stronger find a resistance that makes you feel pretty tired with in about 12 reps. At 20 reps you are getting a lot of muscle endurance but a resistance that causes you to fatigue at 12 reps is giving you some strength as well as muscle endurance
I hope this helps
Joe
Joe-Cannon.com
Supplement-Geek.com
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Love2Cycle
New Member
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Posted: 21 July 2011 10:22 pm |
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AshIdiot wrote:
I've been lifting weights casually (20 ish minute routine inc situps and pushups) two or more times a week for a couple months. At first it was great, I felt sore after every workout so I knew I had made a difference. But now I don't feel anything other than generalized fatigue.
Not everyone feels sore after a workout. Pain is not always a good method for gauging whether you've done enough or need to move onto something heavier.
I do not get soreness after workouts nor do I get DOMS.
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