I am now in week 7...finding that my muscles now tell me when I hit level "10". My muscles were petty sore during the first few weeks, but not anymore. On my final set of reps for each muscle group, I feel different....my muscles feel spent (not burning or sore at all) - exhausted. At that point, i know I'm done. I just keep going on that final set and "boom", I can't do one more. My muscles actually tell me - you're done.
My muscle tone is improving dramatically.....just want make sure that I'm doing this right.
that's exactly how it should work, you should feel your muscles fatigue not sore it is actually a really good feeling. The initial "soreness" in the 1st few weeks is from your muscles not being used to being exerted.
I have a question on what to do if you can't reach 6 reps at level 10. For example on bench press the other day I could finish only 3. I dropped back five pounds and did five more, then dropped five more to do a final set of 12. Would it have been better to quit set 4 at 3 reps, then drop the five pounds and do the final set of 12 reps? Sometimes this happens on bicep curl as well.
Want it. Plan it. Do it.
You definitely have too much weight...I prefer to do a minimum of 8 reps through level 10. Just feels like I'm really working the muscle.
- start out with lighter weights for level 5 and 6 - I consider this bascially warm ups for the muscle being worked. I might actually do 15 reps here until I figure out the appropriate weight. You can burn yourself out here if you try to do too much. I really try to save energy for the higher levels.
- for level 9 and 10, again, make sure that you don't have too much weight. you can still achieve a "10" by doing more reps.
As a note, your strength will increase and you will have to adjust your weight every 2,3 4 weeks or so. As I keep getting stronger, I am amazed at the increase in wieights that I can now handle.
Thanks, I'll make note of that for Friday. It's been difficult for me to find the right weight levels because I have switched gyms and could lift so much more at my old gym than at the new one. I know that means that I am working the muscles in new ways which can only be beneficial; it just makes it harder to estimate how much I can do.
© Abbott Laboratories,2013