[uk3mi]

I wasn't to sure where to post.

So I'm a woman and new to lifting. I've seen quite a few websites with strength training standards including for women. Eg bodyweight pull/press, and deadlifts etc.
I currently don't have a barbell (workout at home), only dumbbells but never mind. That already helped me a lot for goal setting (it's not for competition but to get an idea of what I could do).

The difficulty I have is to frame a time for my goals. Currently when I start going over 10 reps with a given weight I increase. But perhaps I'm a bit lazy on it. I thought that perhaps it would be a good idea to add a time frame to pump me up a little bit.
But then I have no idea of what I can achieve in a given time.

How long would it take for me to go from 2x8.5 kgs (2x18.5 lbs) dumbells to 2x16kgs (2x35lbs)? let's say for biceps curls?
I don't mean a 1 rep max, but the 6-10 range. I do strength training 3x1h a week (chest/shoulder/triceps, arms/back, legs/back) + an aerial class.

Or is it a silly question? I'm sure it depends on each individual, the level/intensity of training and stuff. But it would be nice to get an idea, I feel like I'm walking in the dark a little bit.

[Ed Flood]

Not sure what you want to know, find a goal, keep lifting until you reach it. By then you should have an idea of how long it should take to reach the next one as you should understand a little more about how your body responds to training (this is the fun part!). There's no way to tell how long it'll take you to get from 2x8.5 to 2x16 as it can vary massively between individuals, it could be weeks or months. Just keep your goals realistic and keep training with them in mind (or as Dan John says "the goal is to keep the goal the goal"). What exercises are you doing? Are you training for strength? If so, the dumbbells might not provide sufficient resistance for your legs due to the fact that the load you can use is quite limited and the legs are some of the strongest muscles in the body.

[uk3mi]

Thanks a lot for your reply. I think I will indeed have to invest into a barbell at some point.
I recently read about this workout:
http://stronglifts.c...aining-program/

they recommend to increase by 2.5kgs at each workout, decrease by 10-20% when failing to complete a set, and increase again. Maybe it will be too much, maybe not, but that gives me some idea of what to try out. I guess that was my question: what is realistic or not in terms of average progress.

Otherwise I'm finishing my first round of P90X classic, if you have heard of it, or I could list the exercises if you want to?

I'm a newbie so P90X has helped me a lot to start getting some understanding in all this, but I think it might be limiting in some aspects (it's all dumbbell work, mostly bodyweight squat + pushups/pullups, and all the women lift for 15 reps on lower weights - which I decided NOT to follow after reading a little bit). Squatting/deadlifting are starting to look more appealing to me. Though it makes me realize I'm basically lifting feathers at the moment..The most I tried was like a third of my bodyweight..
and it's difficult to load the dumbbells for a max, I got many small plates and very few medium ones, it's taking too much space on the dumbbell. Anyway I definitely need to sort out my equipment issue soon.

[FK Pimp]

Have you had a look at "Starting Strength" - might be a good place to start
but I would certainly invest in a decent barbell and plates soon, if you want to be strong.

[uk3mi]

FK Pimp, on 04 May 2010 - 12:31 PM, said:

Have you had a look at "Starting Strength" - might be a good place to start

What would that be? is it on the forum/website?

FK Pimp, on 04 May 2010 - 12:31 PM, said:

but I would certainly invest in a decent barbell and plates soon, if you want to be strong.

any recommendation by the way? olympic bar or standard barbell? (I'm going to dig the equipment section)

I'm also wondering about plates and compatibility. I initially bought York plates (iron cast, about 1 inch hole). I tend to buy online, it tends to be cheaper despite the delivery cost, but then it's no clear to me what plates and bars match, if it's a brand thing and/or some standard. Anyway, this is off topic and I should probably read up more first :}

[uk3mi]

ah, after googling up, do you mean Starting strength by Rippetoe?

[Ed Flood]

That's the one. Great book with tons of information and well written. I'd definitely recommend it.
Re: barbells, Olympic barbells generally have 2" sleeves as a standard.

[FK Pimp]

yeah, thats the one.
bear in mind it's very american though so read it wit that in mind.

as for equipment - it very much depends how much you have to spend. i would look at everything as an investment, but obviously you need to determine what is realistic/really required. For me I bought a decent Oly bar from York (thinner bar, rotates smoothly better finish etc) as I wanted it to last for a long time and I knew i'd be dropping it a fair bit. Some people go for Elieko bumper sets which are not only out of financial reach for me but also would be a bit over the top for training in my garage (for the foreseeable future anyway). Once you start though there is always ALWAYS more kit to be bought. Have a look through the equipment section on this forum there is some great info on there. Jordans seem to also be a good bet and you can sometimes get a good deal through some of the Crossfit affiliates. Think about where and how you'll be using the kit (protected floor, first floor flat).

[grole]

I would recommend buying and reading Starting Strength too, whether or not you intend to follow the program.

The Starting Strength program and Stronglifts 5x5 are very similar programs in many ways. The main difference (in my opinion) is that Stronglifts has you start with an empty bar and work up (giving you time to adjust to the volume and improve your form), where SS takes you right in to heavier working weights.

Personally I think Stronglifts is slightly better for a beginner who does not have an available coach to work with, where if you have someone who can help correct your form and encourage you then Starting Strength is probably the best approach of the two. Obviously it would be even better to have a competent coach who adapts a program specifically for you.

Peter

[uk3mi]

I found a powerlifting club I could go to. It's affiliated to the University, not sure if it's student only, or if I could sneak in as an alumni. In any case, I could go and ask about options, coaching etc... I will check it out this month.

Now I would really like to have some basic equipment at home, because I know sometimes I won't be bothered to go out, or it will be too late etc. It just helps my commitment.

Thanks for all the pointers, very useful! I will read on.