Using heavier weight to get going...

H

HibsMax

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This question is related to skull cruchsers but I think it is equally applicable to any exercise. If I find that the weight of an olympic bar is too much to allow me to do 3 sets of 10-12 reps (after the bench press part of my routine) should I:
1. buy dumbells and work on my tris,
2. do as many sets / reps as I can with the 45lbs
3. work my tris on a separate day (this conflict with my initial program which is full body workout, 3x / week)
4. any of the above

I know (or at least I have read) that heavier weights and lower reps are for building strength and not for body scupting (my current goal) but it seems fair that I can use the lower reps in the beginning to increase my strength.

My upper body strength is pretty bad but that is not surprising since I guess I don't really do that much. I've just started a fitness program and it is kinda frustrating that I can't even do the exercises that I want with an empty bar.

Thanks, Max

EDIT: let me add that even though I say "using heavier weights", I don't mean at the expense of safety. I can manage a few reps but nowhere near the targetted 10-12.
 
You work out at home? I'm assuming you are but if available, pick up a smaller bar (an EZ curl bar for skullcrushers are good for the wrists). Those are only 15 lbs and you can add a 10 on each side for a total of 35 and adjust from there. The exercise is typically performed with such a bar anyway. I'm sure you already know this and thus this question popped up.

If you don't have access to this and really can't do any skullcrushers with the olympic bar after your press exercises, try a split routine. Here's a link to a couple:

If you really don't want to embark upon the split routine, use a spotter for help to get out at least 8-10 reps on the first set. If all else fails, replace skull crushers, which is a very good tricep building exercise. Weighted dips (on dip bars or with a bench or 2 benches) are a worthy replacement.

Alright that's all I have for now. Good luck!
 
Thanks, man. Yup, I workout at home. I already have an ez curl bar in the basement so I will use that - thanks for the tip! I'm not so sure if it fits on my weight bench rack, it might be too narrow but I will check. I want to stick with skull crushers because of what I have read re: being a great isolation exercise for the tris. I will probably embark on a split routine eventually but I think I want to try my current routine for a few weeks, just to build up my general strength. I understand that I may limit my gains by doing this but I'm willing to accept that. A problem with a split routine, for me, is that I really cannot aford that many nights working out...even if it isn't for as long each night. Just too many things going on.

Thanks again for the help!
 
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I forgot to say, my ez curl bar is 1" so I need a new one. I do have 1" weights but I promised them to a friend for his son. I can use them in the meantime though.
 
THBench said:
You could just use your 45 lb barbell. In no time you will be able to do 10-12 reps with it.
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Thanks. As usual, in my rush to post, I left out some details. :) I can actually do the 10-12 reps already, just not right after my chest routine. As you say though, I'll (hopefully) get there (and beyond) in the end.
 
That is what I did, I started off trying to gain strength. I wish I hadn't.... It seems that when I switched over to bulking, and wanting to add muscle mass that that strength is slowly lowering, even though I'm gaining muscle mass.

It's odd, but true.
 
tonymcclellan said:
Ensure that starting out you are focusing on your "stabilizing" muscles to avoid future injury. What is your current routine?
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Very basic right now:
chest - bench press
shoulders - standing press
arms - bicep curls / skull crushers
legs - the program said to use lunges but I've read that lunges aren't good so, for now, I do leg extensions and curls. I don't have the setup to allow me to do squats yet and I have no spotter. Once I get more advanced and confident in my form I want to add squats and deads to my program.
back - bent over rows
ab crunches

Most of the exercises are 3 sets of 10-12 reps execpt abs which is 3 x 25.

With experience I will start to mix it up a little. For example, for chest exercises I want alternate with incline / decline presses, dumbell flies, etc. Basically keep the same focus but change the actual exercise to keep it interesting for my muscles (when I eventually find them that is:)).
 
Do the 10-12 reps for about 8 weeks total. Then for about another 8 weeks hit your compounds down to 2-4 reps. (Bench Press, Squats, Deadlifts, pretty much anything thats not an isolation exercise)

Also, I hope you don't have a chest day, and arm day, a leg day etc. and you just listed the exercises you do for each.

I suggest this
Mon: Chest and Arms
Tues: off
Wed: Legs/Abs
Thurs: Off
Fri: Off
Sat: Back and Shoulders
 
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HibsMax said:
Most of the exercises are 3 sets of 10-12 reps execpt abs which is 3 x 25.
Click to expand...

Do these with a weight on your chest and only 3x10 also. Why would you work abs at 75 total reps and everything else at 30-36? Abs are also muscles just like everything else.
 
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