overdid it - now I need some advice

[Roby2015]

I've been doing good for the past few weeks - working on a body weight based ex program that Boss Man recommended (squats, lunges, bent over rows, pullups, shrugs, and plank - 2sets of 10 reps and 30seconds on the plank). I had slowly progressed from no weights 1set, to no weights 2sets, to 3 lbs on some exercise for 1 set, to 3 lbs on all exercises, and all exercises to 2 sets, upped it last week to 5lbs 1 set and it felt good - no discomfort, no pain. Here comes the problem - everything seemed so easy and without pain that I jumped to 5lbs 2 sets across the board yesterday and pulled something in right shoulder/neck/jaw-it feels like jaw muscle snapped...not a big pain then (4 out of 10) but annoying - now just a little achy

I know I screwed up and upped everything too fast, so I will rest for a couple more days, when the pain is gone I'll go one more day then start back up at 3lbs 1 set and see how that feels - depending on that I will do one ex and up to 2 sets for a week and so on.

question is: when weight exercises become too easy, what is the best way to increase the challenge? Should I add wts (I have a variety of free weights and wrap around wrist weights that can help increase in 1/2 lb increments), add reps or both and in what increments? How often should it be changed up? Also, I would like to add more arm exercises to the workout, when should they be added? And what would be good to strengthen rotator cuffs (I dislocate easily)?

Realizing I messed up the shoulder yet again threw me right off the good eating plan, I've been grazing on holiday cookies from the freezer and Cheetos all day! (insert emoticon of banging head against wall) I will start back up tomorrow - one day splurge won't kill me - frozen cookies were much slower to eat and the Cheetos really tasted good! LOL

Roby

[Boss Man]

Improving the rotator cuff you can do that with things like side raises, arnold press and lying lateral raises to name a few.

As for when to step up, there is a way you could work this out, which is when you're doing dumbbell based exercises for small muscle groups, increase the weight when you're able to get another 5-6 reps and for big muscle groups when you can get another 3-4.

You may not have increased too quickly, as the increment was only a little bit, you may have just accidentally make a mistake with technique.

[Roby2015]

still a little achy this morning so I will use the time to check out videos to confirm technique (I hadn't thought about that)

I like the increase method (when I can get more reps in) and when I'm back at it I'll give it a try - thanks Boss Man
Roby

[Boss Man]

Just remember that it's your right as a female to be strong if you want to, so focus on the long term and try not to be too concerned about this. You'll learn as you go about how your body responds to things and what you like do, but be strong, chin up and no worries okay, you're doing great right now with your consistent effort and I am certain it WILL pay off .

[Roby2015]

Sometimes I need to be reminded that it is at pace and it is journey...moving at a snail's pace but I am moving

[toddhicks209]

From now on, only increase your workload gradually. After you can easily bench press a certain amount of weight more than 12 times, increase your load by one or two pounds, whether you're using free weights or a machine. The idea for most effectively building strength is to do a set of repetitions until your muscles tire for a minimum of eight repetitions and a maximum of 12 reps.

[Roby2015]

thanks for the info Todd, will keep it in mind when looking at increases - and as Boss Man stated - know body

[JFroFro]

Hey Roby,
Might seem like a snails pace now but you'll be surprised how quickly you progress through slow and steady increases. Make sure you are healed before you get back into it, though. One of the worst things you can do for yourself is jump back in too quickly...will risk injuring the same muscle again or another that you're using to compensate for the injured muscle. Like you said, it's YOUR pace.

How are you feeling these days?