Weightlifting Tips

[GershonSurge]

Someone asked me for some weight lifting tips to lose the love handles. I can't give any one exercise as it takes the whole package of activities. These are my opinions. I haven't found a good source like I have for running, diet and other things. 

1. Diet matters, or does it? I've seen fit people on all sorts of diets. It does matter for health reasons, but that's all.

2. Decide on a routine and do it for at least 12 weeks before making significant changes.

3. Observe other people at the gym to see what they do.

4. Stick to dumbbells. Only one of each weight. They are effective and don't cost much.

5. Use only one dumbbell at a time. Half the price and more effective.

6. Pick a large selection of exercises and don't change them all.

7. Use what I call micro-progression and only work at 80% or so of max effort. By this I mean define failure ultra-conservatively. I use unable to complete the lift with good form and being in full control of the weight. Do not involve any muscles other than the ones that are slightly involved at a lighter weight. Approach your capabilities from below and never try max weight lifting.

8. Micro-progression definition:

Let's say I start an exercise with only five pounds. I do eight reps for six days. I work out almost every day. Nine for six days...twelve for six days. Then I'd move up to 7.5 or 8 pounds. Repeat process to 12 reps for six days. I use 5, 8, 10, 12, 15, 20, 25, 30 lbs. If the gap is 5 pounds, I start with six reps.

9. Sort exercises in descending order of the weight used. Work from heavy weight down.

For body exercises, start at what is comfortable and increase by one every six days.

Here is a copy of my last seven days. Feel free to ask questions or contribute other tips.

	3/18/2018	3/20/2018	3/21/2018	3/22/2018	3/23/2018	3/24/2018	3/25/2018
Day	18	20	21	22	23	24	25
Progressions	18	10	6	13	5	0	21
Total Progressions	71	81	87	100	105	105	126
Total Weight	605		665		671		671		681		685		685
Exercise	W	Reps	W	Reps	w	Reps	W	Reps	W	Reps	W	Reps	W	Reps
Left Leg Lift	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3	x	17-4
Right Leg Lift	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3	x	17-4
Sit-ups	x	31-6	x	32-1	x	32-2	x	32-3	x	32-4	x	32-5	x	32-6
Left Side Leg Lift	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3	x	17-4
Right Side Leg Lift	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3	x	17-4
Pushups	x	21-6	x	22-1	x	22-2	x	22-3	x	22-4	x	22-5	x	22-6
Left Grip	x	9-2	x	9-3	x	9-4	x	9-5	x	9-6	x	10-1	x	10-2
Right  Grip	x	9-2	x	9-3	x	9-4	x	9-5	x	9-6	x	10-1	x	10-2
Left Glutes	x	16-3	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3
Right Glutes	x	16-3	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3
Heel Raise	x	16-3	x	16-4	x	16-5	x	16-6	x	17-1	x	17-2	x	17-3
Left Shrug	30	8-3	30	8-4	30	8-5	30	8-6	30	9-1	30	9-2	30	9-2
Right Shrug	30	8-3	30	8-4	30	8-5	30	8-6	30	9-1	30	9-2	30	9-2
Left Side Lean	25	12-3	25	12-4	25	12-5	25	12-6	30	6-1	30	6-1	30	6-1
Right Side Lean	25	12-2	25	12-4	25	12-5	25	12-6	30	6-1	30	6-1	30	6-1
Goblet Squat	25	10-2	25	10-2	25	10-4	25	10-5	25	10-6	25	11-1	25	11-1
Left Bench Press	25	11-6	25	12-1	25	12-2	25	12-3	25	12-4	25	12-5	25	12-6
Right Bench Press	25	11-6	25	12-1	25	12-2	25	12-3	25	12-4	25	12-5	25	12-6
Left Concentration Curl	20	8-3	20	8-4	20	8-5	20	8-6	20	9-1	20	9-2	20	9-3
Right Concentration Curl	20	8-3	20	8-4	20	8-5	20	8-6	20	9-1	20	9-2	20	9-3
Left Upright Row	20	8-4	20	8-4	20	8-5	20	8-6	20	9-1	20	9-2	20	9-3
Right Upright Row	20	8-4	20	8-4	20	8-5	20	8-6	20	9-1	20	9-2	20	9-3
Left Curl	20	7-5	20	7-6	20	8-1	20	8-2	20	8-3	20	8-3	20	8-4
Right Curl	20	7-5	20	7-6	20	8-1	20	8-2	20	8-3	20	8-3	20	8-3
Left Bench Fly Away	15	10-5	15	10-6	15	11-1	15	11-2	15	11-3	15	11-4	15	11-5
Right Bench Fly Away	15	10-5	15	10-6	15	11-1	15	11-2	15	11-3	15	11-4	15	11-5
Left Wrist Curl	15	10-5	15	10-6	15	11-1	15	11-2	15	11-3	15	11-4	15	11-5
Right Wrist Curl	15	10-5	15	10-6	15	11-1	15	11-2	15	11-3	15	11-4	15	11-5
Left Side Row	15	10-1	15	10-1	15	10-2	15	10-3	15	10-4	15	10-5	15	10-6
Right Side Row	15	10-1	15	10-1	15	10-2	15	10-3	15	10-4	15	10-5	15	10-6
Left  Cross Curl	15	9-6	15	10-1	15	10-2	15	10-3	15	10-4	15	10-5	15	10-6
Right Cross Curl	15	9-6	15	10-1	15	10-2	15	10-3	15	10-4	15	10-5	15	10-6
Left Front Raise	12	12-5	12	12-6	15	6-1	15	6-2	15	6-3	15	6-4	15	6-5
Right Front Raise	12	12-5	12	12-6	15	6-1	15	6-2	15	6-3	15	6-4	15	6-5
Left Arnold Press	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Right Arnold Press	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Left Shoulder Press	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Right Shoulder Press	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Left Inclined Row	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Right Inclined Row	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Left Side Lateral Extension	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
Right Side Lateral Extension	12	11-6	12	12-1	12	12-2	12	12-3	12	12-4	12	12-5	12	12-6
L. Tricep Extension	10	9-6	10	10-1	10	10-2	10	10-3	10	10-4	10	10-5	10	10-6
R. Tricep Extension	10	9-6	10	10-1	10	10-2	10	10-3	10	10-4	10	10-5	10	10-6
L. Alternate toe Touch	10	9-4	10	9-5	10	9-6	10	10-1	10	10-2	10	10-3	10	10-4
R. Alternate Toe Touch	10	9-4	10	9-5	10	9-6	10	10-1	10	10-2	10	10-3	10	10-4
L. Strong Man Curl	10	8-6	10	9-1	10	9-2	10	9-3	10	9-4	10	9-5	10	9-6
Right Strong Man Curl	10		10	9-1	10	9-2	10	9-3	10	9-4	10	9-5	10	9-6
L. Kickback			10	8-6	10	9-1	10	9-2	10	9-3	10	9-4	10	9-5
R. Kickback			10	8-6	10	9-1	10	9-2	10	9-3	10	9-4	10	9-5
Wrist Roller - Away			8	3-3	8	3-4	8	3-5	8	3-6	10	1-1	10	1-2
Wrist Roller - To			8	3-3	8	3-4	8	3-5	8	3-6	10	1-1	10	1-2
Toe Touch			8	11-1	8	11-2	8	11-3	8	11-4	8	11-5	8	11-6
Left Chain Saw			8	8-4	8	8-5	8	8-6	8	9-1	8	9-2	8	9-3
Right Chain Saw			8	8-4	8	8-5	8	8-6	8	9-1	8	9-2	8	9-3

3. Use

[WavyDavey]

Nice post, @GershonSurge,

[Mukluk4]

Assuming your post is in regards to working out from home.  If you have access to a gym, I suggest reading up on the following:  https://stronglifts.com/5x5/

[Dominique]

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@Mukluk4wrote:

I suggest reading up on the following:  https://stronglifts.com/5x5/ 

---

5x5 has the merit of simplicity: you only have to remember one number. However, I feel it’s unnecessarily restrictive in the possibilities it offers to progress. We know progressive overload is one of the main principles of resistance training. There are many ways to present overload: add weight to the bar (this is what 5x5 does), add the number of reps per set (5x5 says: it’s always 5 reps), add the number of sets (5x5 says: it’s always 5 sets). Most people just don’t gain strength as fast as 5x5 wants you to add weight to the bar (especially with the increments its suggest), so they will hit a wall pretty quickly. Not to mention the monotony: always the same number of reps and sets. 

[GershonSurge]

@Mukluk4,

You may be interested in reading Tactical Barbell. 

These are the exercises they use in groups of three for 12 weeks at a time:

Bench/ Squat/ Deadlift (no pull-ups/client gets pull-ups during his conditioning) Bench/ Squat (client does extensive kettlebell work on the side) Bench/ Deadlift Bench/Squat/Clean and Press/BW Pull-ups Squat/Overhead Press/Deadlift Squat/Overhead Press/Weighted Pull-up Deadlift/ One arm push-up/ Weighted Pull-ups Pistol Squat/One arm push-up/ Bodyweight Pull-ups (client is focused on bodyweight work) Muscle-ups/Squats

Black, K.. Tactical Barbell: Definitive Strength Training for the Operational Athlete (Kindle Locations 979-986). Zulu23 Group. Kindle Edition.

[Mukluk4]

There is more than one way to skin a cat. 

What you've proposed is pretty time intensive because it's isolating different muscles when you can get the same results from broader movements, especially for those that are asking for tips as they are novices already.

It's easier to start with a process that's 40-50 minutes 3x's a week, designed to start with minimal weight to promote form, and a simple app that does the math including adjusting when you fail a lift and then grow into a more isolated routine that's 4-5 times a week if it fits your fancy.

[WavyDavey]

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@Dominiquewrote:

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@Mukluk4wrote:

I suggest reading up on the following:  https://stronglifts.com/5x5/ 

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5x5 has the merit of simplicity: you only have to remember one number. However, I feel it’s unnecessarily restrictive in the possibilities it offers to progress. We know progressive overload is one of the main principles of resistance training. There are many ways to present overload: add weight to the bar (this is what 5x5 does), add the number of reps per set (5x5 says: it’s always 5 reps), add the number of sets (5x5 says: it’s always 5 sets). Most people just don’t gain strength as fast as 5x5 wants you to add weight to the bar (especially with the increments its suggest), so they will hit a wall pretty quickly. Not to mention the monotony: always the same number of reps and sets. 

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I think that's by design, as a novice program--5X5 and Starting Strength are the same way. They keep things simple by making the main variable the loading. They're meant to push a novice through linear progression as quickly as possible, and (at least in the case of SS, can be pretty brutal at the end).

Trying to manipulate loading plus set volume plus rep ranges can be too much for someone starting out unless they understand how these variables interact.

Both methods have the barbell's advantage over dumbbells in terms of loading--in that, with 2.5lb plates, you can load a lift for 5 pound increments for both sides.  DBs are usually 5 pound increments (for each side). We can progress an overhead press 5 pounds with barbells, but have to do 10 pounds for dumbbells. With micro-plates, loading can go down to 1 or 2 pound increments on a barbell.

Edit: The above is assuming a gym environment, where barbells and racks are available. It wasn't clear from the OP if we're talking about home or gym? At home, DBs, especially adjustable ones, may be easier to implement and store.

[GershonSurge]

@WavyDaveyand others,

I work out at mostly at home, but I also have a Planet Fitness membership.

I have 3, 5, 8, 10, 12, 15, 20, 25 and 30 pound dumbbells. I use the 3 pound dumbbell for a roller when I'm doing wrist rollers. The 5 pound is retired. I'm only doing one exercise with the 8 pound and I'm almost ready to graduate. I'll be buying a 35 pound dumbbell in the next couple weeks.

Personally, I like cables the best, but they are kind of busy at the time I would go to the gym. I also like the machines, but they are a pain to adjust and clean. 

In my opinion, a written or electronic record is essential, but I don't see many making one. 

[Corney]

@GershonSurge  There are numerous theories about the best weight lifting routines.  For years I'm been doing the one set, 6-12 reps routine.  Pick a weight that you can lift 6 times, keep using that weight until you can lift it 12 times using 1 set, then go to a heavier weight that you can lift 6 times using it until you can lift it 12 times etc.  I learned this from a study long ago.  Check out www.how to beast.com best-rep-range-for-mass.  It contains 3 reasons to accept this concept.  I like it because of it's simplicity, it takes less time.  The only people who need to use the old concept of 3 sets of 10 using 1/2 max, 3/4 max then max weight are serious lifters and athletes.

[Corney]

@GershonSurge  I would advise always use 2 equal weight when lifting especially when working the upper extremity because it eliminates cheating by leaning away from the arm you are using.  I would never advise doing a full squat.  The knee is very unstable joint, during a full squat the 4 ligaments that give the joint it's stability are the Medial and Lateral Collateral, and the Anterior and Posterior Cruciate  ligaments plus the Posterior Capsule.  During a full squat all these ligaments plus the capsule are lax, thus giving the knee joint no intrinsic stability.  Half squats are the only type of squat I would ever do.

[WavyDavey]

I'm interested how you came upon the conclusion @Corney. I've interacted with dozens of strength coaches in the last year, who've taught thousands of people. And I can't find a single coach that recommends half-squatting over squatting to parallel?

They have all told me the same thing. If you half squat, you're putting 100% of the pressure ON the knee. It's by going lower that the stress begins to be distributed over the more powerful hip musculature.

https://www.youtube.com/watch?v=xdWrlB7Zj_k

[DanielleinDC]

I like compound moves because it works multiple muscle groups in less time. The same is true of using sets of dumbbells rather than doing one side at a time. I have pairs of 2-, 3-, and 5-pound weights. I hit a snag and have not been able to work back up to my 5-pound with any confidence yet. That might be a goal to work towards by the end of the summer.

[GershonSurge]

@Corney,

I just completed my workout and didn't notice any attempts to cheat by leaning away from a single dumbbell as you suggested. I'm not saying some people don't do it. Maybe it will happen to me because of the simple physics of moving my center of gravity too far to one side. If that happens, I can hold a different weight in the other hand to balance myself.

Your question prompted another internal discussion for me. Is it cheating to involve my stomach muscles or other synergistic muscles? I say no because I want to develop my abs. Others might say yes because the targeted muscles are getting help from other muscles. For instance, I start using my abs in the curl at 15 pounds. If I want to grow my biceps more, maybe I shouldn't be curling 20 pounds. Maybe I should add a set 10 pounds and focus on not involving my abs. 

There is another problem I've noticed. The side lateral extension has started involving a muscle on the opposite side of my lower back that isn't quite ready to handle the load. I expect a long plateau while this muscle develops.

There are two general rules that apply (in my opinion):

1. The inability to complete a rep with good form should be considered working to failure.

2. If something hurts, don't do it. Back off on the weight or number of reps.

These apply to the squat question, too. I do squats because I'm a backpacker. 

[WavyDavey]

@GershonSurge, the question of using abs is an interesting one, and I think explains why it's better to lift both sides simultaneously in my opinion.

If you're lifting one side, you can't fully engage the core muscles, except on that side. With both sides, you can brace all the way around the core 360 degrees. It's actually easier that way, especially when the weight gets heavier. But to each their own....

[Baltoscott]

@WavyDavey @GershonSurge

Because I've developed a shoulder injury on my left side (I think it happened doing incline barbell bench presses) I've been doing single dumbbell shoulder and bench presses since last October.  It necessarily works your core because that's the only way you keep from rolling off the bench on the weighted side without holding a counter weight in the other side. I work both sides but use a lighter weight on the left side. The weight difference was pretty big at last fall (for flat bench last October it was 30 lbs on the left and 60 lbs on the right in the 4-6 rep range, but yesterday I was using 60 lbs on the left and 65 lbs on the right for 7-9 reps).   I agree with @WavyDavey that as you get closer to 1-3 rep max weights, that you need to engage both sides at the same time.  

I use both, but I guess I favor barbells over dumbbells because you can increase weight in smaller increments, and also because by using racks for the barbell you can get more weight into the starting position.  (Can't imagine, for example, how I would get 200+ lbs of dumbbells on my shoulders so I could do full squats with that weight!).  Still, dumbbells have their place and using single dumbbells give you an opportunity to exercise the core in unique ways.  It all depends on what you are trying to do. 

[GershonSurge]

@WavyDavey, @Baltoscott,

Thanks for all the information. I'm kind of committed to one dumbbell because I only have one of each weight. I'd rather spend any extra money on other things. So far, one dumbbell is working, so I'll stick with it. I don't have any strong feelings about using two dumbbells, barbells, cables, machines, Smith Machines or anything else. They can all be made to work.

WavyDavy, you asked about squats and the bench press. I just use 25 pounds for the squats. I'll work up over time, but it's not important to me. It makes my legs feel good now, and it makes it easier to crap in the woods. I use 30 pounds (with one arm) for the bench press.

On smaller increments with barbells. That is possible depending on the barbells. I find 12 reps at one weight is the same effort as 6 reps at the next higher weight. If it's too hard, I can start with less than six.

There is one possible benefit to using one dumbbell nobody suggested. Working one arm may give some benefit to the other arm. I got stuck on the left tricep extension due to some mechanical problem. During the day, I'd spread seven reps seven times through the day with a light weight. Both my left and right arm felt a little pumped after. Today, I noticed my arms felt pumped just before I started lifting. There may be some Pavlov response going on.

Eventually, I'll add more variety to my exercises to hit the muscles that aren't developing as much. This may lead to a "left day" and a "right day" at some point. Another option is to set a time limit and pick up the next day where I left off. 

[Baltoscott]

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@GershonSurgewrote:
...

There is one possible benefit to using one dumbbell nobody suggested. Working one arm may give some benefit to the other arm. I got stuck on the left tricep extension due to some mechanical problem. During the day, I'd spread seven reps seven times through the day with a light weight. Both my left and right arm felt a little pumped after. Today, I noticed my arms felt pumped just before I started lifting. There may be some Pavlov response going on.

...

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Might not just be in your head.  Years ago I read something about that in one of Covert Bailey's books.   Did a google search and came across a 2006 meta-analysis that indicates that even the untrained side will benefit from unilateral strength training.  That has been in the back of my mind as I've tried to work around my shoulder injury over the past several months.