Anyone want to shape up in 2018? A continuing journey.......

oftenreading

Thoughts_Arrive said:

Today I did my second session of weights. Sore but good. 
I find shoulder exercises (shoulder press and lateral raise) the hardest to do, I struggle on the 7th/8th rep out of 10 reps in the set.

Second session is a great step toward making this a habit!

We all have exercises (or parts of our chosen sport) that we dislike. Usually it's because we're weaker at those parts. That means you've got to keep doing them.

I read a quote in a climbing magazine that likely applies to all sports - "train your weaknesses and climb your strengths". I think it's good advice. 

Thoughts_Arrive

Thank you oftenreading. 
I am enjoying it so far. I do get lightheaded with the shoulder exercises when I struggle during the end of my sets.
My Fitbit said I burned 264 calories after my 20 minutes weight session.

Thoughts_Arrive

At what point do I move to heavier weights? I am still slightly sore.

oftenreading

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thoughts_Arrive

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

curmudgeoness

I think lateral raises are a bear for most people. Focus on having good form and on being able to control the weight when you are both raising and lowering it.

As far as increasing the weight: Assuming you are doing multiple sets (ten reps? so three sets of ten?), the first set should be easy, second manageable, third more challenging but you still get all of your reps in. At that point, you can increase the weight; I think the general rule is to increase by ten percent, but it might be five percent.

Assuming that you are starting with relatively light weights, so increasing by five-ten percent isn't really an option, I would say first increase the number of reps, to twelve or fifteen/ set. Once you can do that, go to the next larger set of dumbbells that are available, and switch back to fewer reps.

And FWIW, I've seen a lot of men using ten-pound dumbbells for lateral raises. It really is a tough exercise.

mcgruff10

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

rgambs

I do lateral raises in pyramid sets, and it is brutal.
10lbs 25 reps
12lbs 15 reps
15lbs 10 reps
20 second pause
15lbs 10 reps
12lbs 15 reps
15lbs 25 reps

Lateral raises should always be done slow tempo and controlled, otherwise it's a waste of time and shoulder life.

Thoughts_Arrive

curmudgeoness said:

I think lateral raises are a bear for most people. Focus on having good form and on being able to control the weight when you are both raising and lowering it.

As far as increasing the weight: Assuming you are doing multiple sets (ten reps? so three sets of ten?), the first set should be easy, second manageable, third more challenging but you still get all of your reps in. At that point, you can increase the weight; I think the general rule is to increase by ten percent, but it might be five percent.

Assuming that you are starting with relatively light weights, so increasing by five-ten percent isn't really an option, I would say first increase the number of reps, to twelve or fifteen/ set. Once you can do that, go to the next larger set of dumbbells that are available, and switch back to fewer reps.

And FWIW, I've seen a lot of men using ten-pound dumbbells for lateral raises. It really is a tough exercise.

I do 10 reps in 3 sets.
I find the first set I can complete but by the third set I cannot do more than 7-8 reps.
I am currently using 11lb of weights on each dumbbell. Yes, light.
I find the lateral raises and bicep curls the hardest, the rest I get through relatively easy. So maybe more reps for those I breeze through?
Thanks.

Thoughts_Arrive

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

Thoughts_Arrive

rgambs said:

I do lateral raises in pyramid sets, and it is brutal.
10lbs 25 reps
12lbs 15 reps
15lbs 10 reps
20 second pause
15lbs 10 reps
12lbs 15 reps
15lbs 25 reps

Lateral raises should always be done slow tempo and controlled, otherwise it's a waste of time and shoulder life.

So they can screw up your shoulders?
My right shoulder is sore.
Not sure if from incorrect technique during bench dips or going to fast during the lateral raises or going down to low during lying fly.

Thoughts_Arrive

I was doing bench dips incorrectly as per this video...
https://www.youtube.com/watch?v=jdFzYGmvDyg

Thoughts_Arrive

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

Thoughts_Arrive

I like this guy, he's a physiotherapist so he knows what is right and wrong...
https://www.youtube.com/watch?v=q5sNYB1Q6aM

Thoughts_Arrive

Aaaand I've been doing this wrong...

https://www.youtube.com/watch?v=S298ziysRdI

tempo_n_groove

I've fallen off the wagon and need to get back on...

mcgruff10

Thoughts_Arrive said:

mcgruff10 said:

Thoughts_Arrive said:

oftenreading said:

Thoughts_Arrive said:

At what point do I move to heavier weights? I am still slightly sore.

I am no expert at weights, but my understanding is that it's not about sore, it's about how it's actually going as you are doing your reps and sets. If the 10th rep is as easy as the 1st, then it's time to move up, but if the last few reps are still a challenge to do cleanly, with good form, then you're at the right weight for now. 

Thanks.
I am struggling with shoulder exercises but find all else okay to do.

Yeah for some
shoulder exercises you use very light weights. What is your workout looking like?

My workout includes all the following at 10 reps in 3 sets, currently using 11lb of weights on each dumbbell for each excercise...

Lateral raises
Shoulder press
Alternated biceps curls
Triceps kickbacks
Kneeling one arm rows
Bench press
Lying fly

All from this page...
https://dumbbell-exercises.com/best-dumbbell-exercises/#6

So this would be a circuit, no?  @rgambs
I am definitely thinking you can bench press more than 22 lbs.  Don't forget legs.

rgambs

Thoughts_Arrive said:

rgambs said:

I do lateral raises in pyramid sets, and it is brutal.
10lbs 25 reps
12lbs 15 reps
15lbs 10 reps
20 second pause
15lbs 10 reps
12lbs 15 reps
15lbs 25 reps

Lateral raises should always be done slow tempo and controlled, otherwise it's a waste of time and shoulder life.

So they can screw up your shoulders?
My right shoulder is sore.
Not sure if from incorrect technique during bench dips or going to fast during the lateral raises or going down to low during lying fly.

Being alive screws up your shoulders lol
It's just an easily worn and injured joint, because it has such incredible articulation.
The main thing you want to avoid is internal rotation under load, there's always a better alternative to those exercises, the upright row being the biggest culprit. 

rgambs

T_A, that guy is great and starting with proper form (and he shows just how technical and complicated that can be) will yield much greater results and set good habits for the future.

rgambs

Thoughts_Arrive said:

I have a question, how long do I rest between sets?
I am currently resting 1-2 minutes.

There's no set time, you want to rest the shortest amount of time that doesn't negatively impact the next set.
It sounds like your intensity is low, so 30-60 seconds should be enough.
You should probably not fully catch your breath through an entire workout, you should always be just a little winded.