How I do progress to lifting heavier weights?

R

rena

0
I work with free and fixed weights. The weights are 5(lbs), 10, 15, 20, 25, 35 etc.

As a female, my problem is in lifting heavier weights. Currently, I am using 15lbs dumbells for my biceps. I cannot even lift the 20 lbs dumbells. How do I progress in my weight training?

I encounter the same problem in training other parts of my body. I thought I could use fixed weights as an alternative to dumbells, but the weight increments are the same. So, I am basically stucked! The weights I am lifting are getting lighter (reaching a plateau), and yet I cannot lift heavier weights (a 5lb or 10 lb increase is massive for a female like me) without injuring myself.

Please advise.
 
You could do negative only curls with the 20s, or even 25s to start. One arm at a time, use the other arm to help with the positive lifting, then release slowly and do the negative phase.
 
I find it oftly strange that you can do 15s for 12 reps and not even budge a 20 pd weight. Perhaps someone else will have insight but if bumping up the weight by 5 pounds causes you to not be able to lift at all, there's really not much you can do.
 
I agree with evo. If you can rep to 12 with 15lbs, you should be able to rep 4-6 with 20lbs.
If you can't then you're cheating with the 15lbs and using torso/shoulders to help move the weight. Re-evaluate your form.
 
You know something; I had a big problem with my chest. I just couldn't 'start' bulking on it with your standard bench press... So I did a few things, I stopped with the bench press for a few weeks, and started doing flys, and building up my triceps with dips, free weights, etc. I also worked up my back nice and strong. And then I came back to the bench, and I hit it hard - I went from 90lbs 8x3 (8 reps, 3 sets) to 160lbs at 6x4.

Maybe try doing some close grip, palms facing in, pull ups? That'll hit your biceps. And also try some rows.
 
Are you sure your form is spot on?? Maybe you need to change things up a bit.. do some different exercises.. Is your diet and sleep habits in check??
 
Thank you for all your replies...taking heed of your suggestions and advice.

My apology for incorrectly posting in the men's health section. I'm new to this forum.
 
rena said:
Thank you for all your replies...taking heed of your suggestions and advice.

My apology for incorrectly posting in the men's health section. I'm new to this forum.
Click to expand...

No it's a forum problem; they're setup wrong (IMHO). Notice how there's no weightloss section under the guys forums, and there's no weight training section for the gals. I never could quite understand that. I, like most other people post in both the male and female sections.
 
You must log in or register to reply here.
Back
Top