I am training with weights and I am not getting stronger!
Dr. Jennifer N. Milus, DC
www.fireagility.com and www.backsafegolf.com
Question:
Dr. Jen:
I feel like I am not getting stronger. I am lifting weights. What is the problem?
For my upper body days I normally do Lat Pulls 12 X 3 Sets, I do Bicep Curls 12 X 3 Sets, DB Shrug 12 X 3 Sets, Bench press 12 x 3 Sets, DB Shoulder Raise 12 x 3 Sets, Pushups 25, and Sit ups 25.
For my lower body days I'll do Leg Curls 12x3 Sets, Leg Ext 12 x 3 Sets, Squats 12 x 3 Sets, Pushups and Sit-ups also.
Answer:
Okay, it sounds like you are not training hard enough or long enough when you lift. 3 sets will do you no good. I will tell you my last leg workout, which I super setted with abs. This is only to illustrate how I think strength is built. You should not start out here. The basis is, I start out light and hi rep, then reduce reps and increase weight each set of decline leg press (but it could be anything- lat pulls, pec flies, leg extensions) until I am spend. The next time, I try to go higher- which would mean adding weight and doing less reps. Magically, the weight where I start with 20 will increase, and thus the end sets will have higher weights and the same reps. There is not rest between, but you might need to do that. The weights go pretty heavy, and it might take you time to get to this. Please be careful, know your limits.
I super setted this decline leg press workout with bicycle abs. There's a picture of what they look like on my site click here.
Super Set 1:
Decline leg press, 1 45lb. plate on each side, 20 reps
50 bicycle abs
Super Set 2:
Decline leg press, 2 45lb. plates on each side, 18 reps
50 bicycle abs
Super Set 3:
Decline leg press, 3 45lb. plates on each side, 16 reps
50 bicycle abs
Super Set 4:
Decline leg press, 4 45lb. plates on each side, 14 reps
50 bicycle abs
Super Set 5:
Decline leg press, 5 45lb. plates on each side, 12 reps
50 bicycle abs
Super Set 6:
Decline leg press, 6 45lb. plates on each side, 10 reps
50 bicycle abs
Super Set 7:
Decline leg press, 7 45lb. plates on each side, 8 reps
50 bicycle abs
Super Set 8:
Decline leg press, 8 45lb. plates on each side, 6 reps
50 bicycle abs
Super Set 9: I was spent, and could not increase by a lot, so I did this
Decline leg press, 8 45lb. plates on each side, plus a 25 lb. plate on each side, 4 reps (also failure- ugggh!)
50 bicycle abs
Super Set 10: Now I go really light!
Decline leg press, 1 45lb. plate on each side, 20 reps
These I do really slow- like a 10 second count down and a 10 second count up.
50 bicycle abs
 This a quick and dirty leg and ab workout, and I am out of there in 45 minutes. If I keep moving the whole time, my heart rate stays up the entire time. I burn fat and increase strength! Wahoo!
Your additions might have to be less. Adding a 45 each set is just quick, that's why I do it. With some people, I add a 25 (to each side) one set, the remove that, and add a 45 the next time. Then to that, I add a 25 (each side) the next time, and remove those 25's the next set, and add a 45 to each side. This way you are going up in smaller increments and don't go as high. OR: to be simple, you could do this whole thing with 25 lb plates instead of 45's! That would be easy!
I am not suggesting that you start with this much weight, or do this many sets. This is what I do on a heavy leg day. On that day, I do nothing else physical with my lower body AT ALL. These weights and reps took me years to work up to. I have been training with weights for 28 years consistently.
My point is- work harder. 3 sets won't do you any good. 6 sets will. When you can work up to it, 8 sets will do you better, and 10 after that.
You could do this same type of workout with lat pulls and bicycle abs. Start with 60 lbs and 20 reps. Go up by 10 and down by 2. Super set with the abs. Go to failure or 4 reps. Start higher next month.
Are there light days between these heavy days? You bet.
Do I get sore? You bet.
Do the exercises change a lot? Yup.
How often do I do this? No more than once a week.
I might go heavy like this on upper body once a week also.
I hope this will give you some ideas. Again, it took me years, plus some good genetics to get to these weights. Not everybody can even get there, and very few can get there fast. No offense, but the smaller you are, the harder it is. Women and small men need to work harder. Small women must work even harder.
Be sure to get your doctor’s and your parent’s permission before you train with weights! Don’t increase weights too fast!
Be careful and be safe!
Dr. Jen Milus, DC
www.backsafegolf.com
www.fireagility.com
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