Weight lifting q for you experts.
 

Hope you don't mind if I ask here, even though I'm not technically a BFL'er--you guys just seem to know so much about weight lifting.

My legs and abs have really responded to the workouts I'm doing (which include Pilates). But today the Pilates teacher commented on how relatively weak my shoulders and arms are. Yeah, I've noticed this, too. So how can I concentrate more on my UB? I'm already working it twice a week. Without straining myself by lifting too much weight, is there any way to safely do more? Or will my UB eventually catch up with my LB development? I'm doing a very standard gym workout with both machines and free weights.

TIA!

Are you working your upper body muscles to failure every workout? Or are you able to complete the reps with little trouble? The only way to get that upper body to catchup is make you are working the muscles to failure with the MOST weight you can safely lift. Just remember do not sacrifice form for added weight, that is where injuries start to happen. Also make sure you are getting adequate daily protein, at least 1 gram per lb of LBM, to aid in building of the muscles.

For me, the king of upper body exercises is the Flat Bench Press, done with a barbell. This increases upper body strength faster than any other exercise, in my experience...but only if you really push it to the maximum you can lift safely. It is scary to fail on a free-weight bench press, but that's the only way you will find out what you can lift. (I have to say, though, that for barbell bench presses at or near your maximum, you must have a spotter, otherwise you are risking horrendous injury.) Bench presses will strengthen your chest, shoulders and triceps.

Second on the list would be Chin-Ups, on the Chin Assist machine if you cannot do them from the chin-up bar. (I can't, I'm still too heavy.) If there is no chin machine at your gym, then the Lat Pulldown machine is an OK substitute. Again, lift as much as you can do safely, that will bring the best results. Also, a lot of people who cannot do a "regulation" chin-up from the chinning bar at first, can work up to it with negative reps--that is, climb up to the top position where your chin is above the bar, and lower yourself down slowly and under control until you are just hanging. Chins will strengthen your back and biceps.

If you are truly giving an all-out effort, you may only be able to do heavy Benches and Chins once a week for a while. That's fine. Don't work the muscles if they are still sore, even if it means you have to skip a workout. You might also, eventually, experience a bit of abdominal soreness related to maximum efforts on Benches and Chins. (Although probably not, if you do Pilates, since those core muscles are getting worked regularly.)

Women often underestimate their upper body strength, and I would encourage you (with proper safety precautions) to test your limits. You might be surprised. And the closer to your limits you work, the faster your upper body will catch up to your lower body.

I echo mrschmeltz's point about protein. If you're trying to build muscle, even on a weight loss diet, it's important to get at least 1g of protein for every pound of lean body mass you have.

hth

Emily

For something easy to do at home, you could try, (maybe you are already doing these) pushups. Try placing your hands in different positions to work different parts of your arms. I really like dips to work my triceps. Just use a bench if you are at home.

Best wishes!

Thanks so much for the advice, everyone! Tholian, the idea about the bench press is great--I do work with a spotter (trainer) for those free weight type exercises, although I haven't tried that one yet (I've mainly been using the Smith device, which maybe isn't as difficult an exertion). And I do use the assisted chin up machine. For some reason lately I've been LESS strong than before--it might be that the Pilates, which heavily works the lats, is sapping me somewhat for the lifting.

And thanks for the insights about protein, and the suggestion of the pushups, too. I'll incorporate those, also.

I wonder now about juggling the weight lifting and the Pilates. Anyone had experience with trying to do these both? (I do Pilates 2X week).

Thanks again for your help. :)

I do not do Pilates, but I do Tae-Bo and some other cardio tapes. Haven't seen a problem with lifting. Maybe Pilates are different though. Pilates focuses on core muscle groups, right? I just don't see how doing a Pilates class 2X per week would seriously cause difficulties with weight lifting, unless you are doing them on the same day. Sorry I am not much of a help. Hope you gets this all figured out. I know how frustrating it can become, when you try so hard, and only seem to be back-pedaling.

Thanks for answering, Redeemed. I think the Pilates is straining my lats, at least for now until I learn how to use them properly. It does work the core muscles, mainly, but the lats are involved in breathing, and man, are mine sore--I guess I've been breathing wrong for 53 years, lol. Anway, it will hopefully improve soon. :)