I am lifting a whole 2 lbs of weight - no that is not a typo - for five t

[patricia92243]

times - up and down, side to side, etc.

My question is: When I get comfortable with this routine and/or weight, should I do more repetitions or just start lifting heavier weight.

If the answer is more repetitions - how many should I do before I go onto heavier weights.

Don't laugh - my nephew did when he saw my "weights."

:)

[Rainbowreflect]

1. I am not laughing, we all start somewhere.

If I can lift a weight 12 reps for 3 sets at a weight I increase my weight. It is always best IMHO to start out with too light of weights rather than too heavy.
I started out with 3 & 5 lbs dumbbells & can do my exercises with 15 & 20 lbs dumbbells.

[patricia92243]

2. I know what a "rep" is - repetitions. I'm not sure what a "set" is???

Thanks for not laughing - and the advice. :)

[flvegan]

4. A set is a number of repetitions done to failure.

When you've done a number of repetitions to the point where you cannot do another one, you have completed a set. Most sets are 8-12 reps, depending on the exercise. Most exercises are 4 sets (1 warm up and 3 working). Again, this is a very vague basis, but what is generally accepted. Some folks need more, some folks need less, depending on their genetics, goals, etc.

[seemunkee]

7. Why?

I know your a trainer but why do you recommend going to failure at high reps? Wouldn't it depend on the persons goals?
If a person is doing more a lot of reps in a set then they are going to stimulate sarcoplasmic hypertrophy which is going to cause a build up of fluids in the muscles. Where as doing heavier weights and fewer reps will stimulate myofibrillar hypertrophy or a growth of the muscle fibers.
The way I've always heard it is that high reps is for bodybuilding type exercises that promote size over strength. This seems to have been so ingrained in peoples minds since the early 60s. Olymipic lifters and power lifters do singles and doubles for a reason, they want to maximize power.

[flvegan]

8. As I stated in my response

it depends on the exercise and it depends on the persons goals (building mass, toning or building strength/power). I made sure to note that the 8-12 rep range is a generally accepted number. Whereas the OP appears to be somewhat new at this, 8-12 reps with a moderate weight is a good way to learn how to lift. In time, one can decide how one wants to lift and work towards their goals. Even if someone came to me as a newcomer with the goal of being a powerlifter, I'd not start them off on high-weight/low-rep exercises. It's a good way to really hurt oneself.

You are absolutely correct in your statements, though, "high reps" being relative to each exercise (example, 12 would be high reps on an incline bench, whereas 20 would be high reps on a calf raise machine).

[flvegan]

3. Let's talk form and forget poundage.

What is "up and down" and "side to side, etc" exactly?

Weight is just a number that shows progress or lack thereof. It's how you lift the weight, not how much of it you lift. Besides, we all start somewhere.

To answer your specific question, a rep range of 8-12 per set (to failure) is generally accepted as the norm for increasing strength and muscle mass for most exercises.

As a resource, I highly recommend Ah-nolds book, "The Encyclopedia of Modern Bodybuilding" and bodybuilding.com. Both are very informative and easy to understand.

[patricia92243]

5. Set to failure??? I definitely need some knowledge. I can't even communic

communicate correctly - I don't have the glossary of terms. I will try bodybuilding.com right now. Don't know if I can bring myself to get Arnold's book.

Thanks loads!

[flvegan]

6. "To failure" means to lift a certain weight a number of times

until you cannot complete another rep (without cheating).

Sorry for the terminology...force of habit.