Which weight gives you the best results?

[Negin]

Originally Posted by tlchello

I am so fickle about programs and then I read about one and BAM...that's what I want to do.

You've just described me perfectly. Oftentimes, I'm quite embarrassed at how fickle I am. I haven't tried CG yet, but now I'd like to give her a try. I wonder if she has a playlist for beginners or something. When a workout has too many challenging moves and push-ups, I move on.

[alisoncooks]

Originally Posted by Negin

You've just described me perfectly. Oftentimes, I'm quite embarrassed at how fickle I am. I haven't tried CG yet, but now I'd like to give her a try. I wonder if she has a playlist for beginners or something. When a workout has too many challenging moves and push-ups, I move on.

Have you tried Kaleigh Cohen? I always recommend her channel, so I’m sure she’s popped up in similar threads. She lifts heavy and has a variety of formats (whole body, splits, etc). Every Saturday, she posts a live, full body workout.

For a long time, I was just using her two 10-minute arm workouts + whatever lower body I felt like doing, and I was seeing some definition/growth in my biceps. Like every other instructor, she’ll occasionally do a move I have to substitute, but that’s no big deal.

[cataddict]

I think it’s key to not be intimidated by the weight Caroline uses and go with what is challenging for you! I often used weights that were her number of kilograms which of course is roughly half what it is in US pounds. I’ve only done one rotation with her as I get tired of doing one instructor for any length of time and I’m aware her programs are designed to be done as a rotation. That said, I occasionally pick and choose a strength workout of hers now and again.

I also agree with cjayd. It’s fine to use Miriam Nelson’s weight chart as a guideline, but as a guideline only. I assume the chart lists only a few exercises, as if I was to use only 18 pounds for squats I might as well not bother as that is way too light for me to have any positive impact.

Interestingly enough, I do generally tend to use weights that fall within the chart for the few upper body weights listed, albeit on the high end. I also have a wonky shoulder that I’ve had for years. Does her book give her recommended weight ranges for lower body work and triceps/chest/back exercises? Just curious.

“Heavier" weights tend to work better for me, but in general whatever weight challenges me is what gives me the results that I am looking for. If I can do more than 12-16 reps at the very very most, it’s way too light for me and will only stress my joints.

allisoncooks, I have not heard of Kaleigh Cohen…may have to check her out!

[warriorprincess]

I've been alternating between a month of Lazy Bear (Huberman’s term) workouts and Aerobic Weight Training workouts. In Lazy Bear months, I do mostly heavy weights with low reps and high rest periods, based on paper workouts or Cathe’s STS Mesocyle 3. In AWT months, I do mostly Cathe workouts, which tend to be medium weights with little to no rest periods. I usually have two days of recovery in between weight workouts, where I do a variety of easy peasy stuff.

How much weight really depends on the exercise. For AWT workouts, the weights are far below what they are on LB workouts. And vary according to how rested I am and how long the workout is. But here's what's typical for me.

LB. AWT
Bench Press: 85 25's
Chest Flys: 30's 15's
Squat: 105 65
Deadlift: 105 65
Static Lunge: 75 20's
Ov Press: 45 12's
Curl: 17.5's 12's
One Arm Row: 35. 25

I love the way heavy weights make me feel. I can see and feel the muscle definition. But the aerobic weight training keeps my energy level up.

I’m 63. As long as my joints allow it, I will accept no limits.

[cataddict]

warriorprincess, awesome weights and great attitude! I so agree with your comment that you won’t accept limits as long as your joints allow!

[donnamp]

Originally Posted by alisoncooks

Have you tried Kaleigh Cohen? I always recommend her channel, so I’m sure she’s popped up in similar threads. She lifts heavy and has a variety of formats (whole body, splits, etc). Every Saturday, she posts a live, full body workout.

For a long time, I was just using her two 10-minute arm workouts + whatever lower body I felt like doing, and I was seeing some definition/growth in my biceps. Like every other instructor, she’ll occasionally do a move I have to substitute, but that’s no big deal.

Thank you for mentioning her, Alison - I see she has 15 min playlist. Strength training is a bit of a struggle for me, but 15 min....I may be able to do!

Donna

[alisoncooks]

Originally Posted by donnamp

Thank you for mentioning her, Alison - I see she has 15 min playlist. Strength training is a bit of a struggle for me, but 15 min....I may be able to do!

Donna

Same!
I particularly like the two 10-min arm workouts, plus the lower body workouts called “15 min Thighs and Calves” and “Knee Friendly Leg Day/Happy Knees”. I use those most often.

[hdw]

As far as results, it's in the diet. Workout -- Do what makes you happy; hence, consistency. As long as what you lift is heavy to you.

[Negin]

Originally Posted by alisoncooks

Have you tried Kaleigh Cohen?

I'm going to look into her channel. Thank you!

Originally Posted by hdw

As far as results, it's in the diet. Workout -- Do what makes you happy; hence, consistency. As long as what you lift is heavy to you.

So true. Great reminder.

[bzar]

Originally Posted by warriorprincess

How much weight really depends on the exercise. For AWT workouts, the weights are far below what they are on LB workouts. And vary according to how rested I am and how long the workout is. But here's what's typical for me.

LB. AWT
Bench Press: 85 25's
Chest Flys: 30's 15's
Squat: 105 65
Deadlift: 105 65
Static Lunge: 75 20's
Ov Press: 45 12's
Curl: 17.5's 12's
One Arm Row: 35. 25

Hi Nancy - very inspirational. for heavy workouts, how many reps and how many sets? i don't have meso 3, so I was curious.

in your chart for AWT, you're saying you bench press 25#. Is that 25 per dumbbell or 12.5/dumbbell?

for myself, if I'm in a gym, i can bench the 45# bar without plates and i can do up to 4-5 reps, and just 1 set. at home, i can bench a total of 25# (10# dumbbells in each hand, and up to 3 sets of 10 reps.

my muscles respond very well to high reps /low weight. i rarely go to the gym.