Trying to move up weights

  • Irishguy22

    Posts: 66

    Aug 28, 2014 11:18 AM GMT
    I've been going to my gym for months and for the past while I've been trying to increase the weights of the dumbells I use but I get three curls in and my arm wont raise after that. Im not a strong guy im only lifting 12kg, and the next set up in my gym is 14kg. Does anyone have any suggestions on how I can improve?
  • Posted by a hidden member.
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    Aug 28, 2014 12:17 PM GMT
    Pick things up and put them down.

    More.
  • Posted by a hidden member.
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    Aug 28, 2014 12:34 PM GMT
    paulflexes saidPick things up and put them down.

    More.


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    Aug 28, 2014 1:38 PM GMT
    Get a spotter.
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    Aug 28, 2014 1:46 PM GMT
    What really helped me to increase the weights and get stronger was by doing a lot more body weight training; pull ups, chin ups, pushups etc... I did these every day or every second day. Training my arms more often really helped too (even though most people say only train them once or twice a week). That never worked for me. Everyone's body is different so you'll have to find out what works for you. My arms and shoulders can recover overnight or 2 nights while my legs, chest and back can take up to a week.
    Also your diet is extremely important for making progress.
  • Destinharbor

    Posts: 4433

    Aug 28, 2014 3:48 PM GMT
    OK, two things. Drop your weight down until you can do three sets of ten, or at least two sets of ten with the third set ending in failure before the last few reps. And eat protein immediately after working out. I recommend a protein shake with at least 40 grams of protein and no more than 100 calories. You've got to get your reps up and feed the muscles. If you do this you'll find you can move the weights up pretty soon. But three reps just isn't enough to tear down the muscle fibers. Too, don't repeat work on your biceps for three days. Give them time to heal and build. And watch what other stuff you're doing during between working the biceps. A lot of lifting aimed at other muscles still use the biceps. Lastly, a lot of guys don't work their triceps enough. The tri's are twice the size of the bi's. If you are aiming for bigger arms, you've got to do both. And balance is always first in muscle building.
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    Aug 28, 2014 4:45 PM GMT
    Irishguy22 saidI've been going to my gym for months and for the past while I've been trying to increase the weights of the dumbells I use but I get three curls in and my arm wont raise after that. Im not a strong guy im only lifting 12kg, and the next set up in my gym is 14kg. Does anyone have any suggestions on how I can improve?


    Try a tables spoon of Maca root powder in a strawberry smoothie with honey and coconut milk 1/2 hr before you work out. Eating a light protein / veggie meal before working out really helped me out.
  • lgg5819

    Posts: 141

    Aug 28, 2014 4:56 PM GMT
    Irishguy22 saidI've been going to my gym for months and for the past while I've been trying to increase the weights of the dumbells I use but I get three curls in and my arm wont raise after that. Im not a strong guy im only lifting 12kg, and the next set up in my gym is 14kg. Does anyone have any suggestions on how I can improve?


    You just need to reduce the weight and slowly build your strength up. First of all, I'd recommend picking up a copy of this book as a basic introduction to weight lifting & building muscle: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1409244642&sr=8-1&keywords=starting+strength

    Second, you need to start with a weight where you can do three or four sets of 8 reps comfortably. Then continue on until eventually you can do 12 reps comfortably. Once you reach 12 reps, increase the weight slightly and drop back to 8 reps. Build up your strength to 12 reps. Then increase the weight, drop back to 8, build up to 12, rinse and repeat.

    One of the most common mistakes new lifters make is trying to jump straight away into a weight they cannot lift. So they end up either 1) discouraged and give up, 2) using poor form and possibly getting injured, or 3) making no progress ever. Give up on the idea that you are "weak" and that there's something wrong with you for not being able to lift what bigger guys can lift. It's not that you are weak. You are just new to this and need to build your strength, and with proper patience and training you will quickly increase. I remember just a few years ago I couldn't bench press 100 lbs. Well look at me now. You need to start with the basics and work your way up. Do not be in a rush or you will find yourself sorely disappointed.
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    Aug 29, 2014 9:58 AM GMT
    Don't just go to the gym and do an exercise because you see someone else doing it.

    Get a real program/regimen and you will see results. Plenty of sources... bodybuiling.com menshealth online etc.

    message me ill give you a couple pointers. cerified personal trainer.
  • davfit

    Posts: 309

    Aug 29, 2014 2:41 PM GMT
    How are your sets I always do 3 ..12-10-8 increasing 10 each also take n-acetyl-L Cysteine gives a great power boost
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    Aug 29, 2014 3:21 PM GMT
    It also depends your calorie intake. Are you eating properly? Resting?