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Right well if your looking to bulk up what you need to do is low repitions of highest weights you can do its makes your muscles build whereas if you want muscle endurane do low weight lots of repetitions.
Hope it helped
Patrick
Reply 2
Ta, Is it best to have a day off in between or to carry it on? (i've not going all out as i have sch and other going ons to worry about first), because isn't it true that the only way to build muscle is to pull it and let it regrow - or something along those lines
No always give muscles a days rest inbetween otherwise they can get pulled and even tear. This might be good to follow
Mondays: Biceps
Tuesdays: Cardio and Core training
Wednesdays: Triceps
Thursdays: Cardio and Core training
Fridays: Rest
Saturdays: Biceps And Triceps
Sundays Rest
Reply 4
please don't listen to that guy. if your after strength and size its best to stick around the max weight you can do for the rep range of somewhere inbetween 6-9. it would also be better to do a proper split to avoid over training, instead of just working arms and 'core' like this person suggests.
You obviously have no knowledge when it comes to physical well being. The split I have left is perfectly aranged to give best results without overworking check next time before you say something stupid.
Reply 6
The secret to great strength is training your biceps and triceps, over, and over, and over, again.
Reply 7
imasillynarb
The secret to great strength is training your biceps and triceps, over, and over, and over, again.


O great you've let the secret out narb :mad:! :rolleyes:
When you work out, you 'damage' your muscles trained, and have to take certain steps to regenerate and build them. Experts recommend to allow at least 48 hours between working out the same muscle group; some people like to leave up to four or five days (four days is probably the average). Your muscles don't grow while you're working out; they grow in between workouts. The time between workouts is every bit as important as the time spent working out; during which, you should aim to be getting a good eight hours' sleep, drinking plenty of water, getting plenty of rest and adhering to a suitable diet (0.75-1.00g of protein (milk, beef, turkey, chicken, eggs, protein shakes) for every pound of body weight you have (which could well amount to around 150g of protein, say), and at least 1.2g of carbohydrates (rice, pasta, potatoes etc) per pound of body weight you have. A typical bodybuilder may have a 3000-calorie-a-day diet, and will usually split his/her calorie intake between five or six small meals (this isn't essential, but does help). For maximum muscle gain, it is recommended that you use a weight which you cannot lift more than six-eight times; perhaps the first set will see you lift it eight times, the second five or six, and then you may have to go down a weight, for the third (and often final) set. Three sets of six-eight repetitions is ideal, for each muscle group exercised.

Alcohol can also inhibit muscle growth (which is a real bugger), so, for serious attempts at muscle building, it is perhaps advisable to not drink several nights a week, and to not go too overboard when you do (the negative effects of alcohol intake on muscle growth may be reduced, by drinking plenty of water during/after drinking sessions, as well as having a source of protein when you get home (a shake being perhaps the most ideal source, under such circumstances)).

It's not easy, but good luck.
Reply 9
a good thing i did for strength training, was training at my near max...
then a 12/10/8/6/4 rep....
Also, the person who did the core training missed out the chest...
I don't reallly do much cardio(I'm fit anyway)
so i do:
day 1:Bi's/ Tri's
day 2:Chest/back/shoulder's
day 3: rest
day 4:Bi's/ Tri's
day 5:Chest/back/shoulder's
day 6: rest
Reply 10
Tw!stEd
a good thing i did for strength training, was training at my near max...
then a 12/10/8/6/4 rep....
Also, the person who did the core training missed out the chest...
I don't reallly do much cardio(I'm fit anyway)
so i do:
day 1:Bi's/ Tri's
day 2:Chest/back/shoulder's
day 3: rest
day 4:Bi's/ Tri's
day 5:Chest/back/shoulder's
day 6: rest

dont you have a pair of legs?

--------------

teenageclay
You obviously have no knowledge when it comes to physical well being. The split I have left is perfectly aranged to give best results without overworking check next time before you say something stupid.

yes, obviously. to get the best results work biceps and triceps and nothing else. you may end up looking like a gorilla, but who cares?
Reply 11
dont you have a pair of legs?

I was a club runner for a fair few year's, so yes...
+ I still occassionally go running...
+ Most my warm up/warm down consist's of leg's....
Reply 12
I would say lift 80% of your 1 rep max in 6-8 reps. Dont get hung up on amounts; just lift what you can lift and do it in good form. If you want to build your tri's you can take a close-hand grip, or a wide grip for your chest. Remember to breath out on every push and dont arch your back or try to lift a far to heavy weight, no-one is impressed.

EDIT: Thought he said something about bench press, but he say's he's bought one? Does he mean a smith or what?
Reply 13
Tw!stEd
I was a club runner for a fair few year's, so yes...
+ I still occassionally go running...
+ Most my warm up/warm down consist's of leg's....

ok... any need for all the dots..? you must find it annoying too.....
To answer the initial question asked: as a beginner (if you consider yourself such), you should be using around 60% of the weight you can lift just once; as you progress, closer to 80%. Perhaps start on around 70%, if you consider yourself reasonably strong already.

bis432
yes, obviously. to get the best results work biceps and triceps and nothing else. you may end up looking like a gorilla, but who cares?


Lol. It is said that working out legs, also, helps all muscles grow. However, I, too, don't really do much, as regards my lower body; my legs seem naturally bigger, any way, I'm less bothered about my legs and I have time constraints which make training all my muscle groups, implausible. Hell: if it's good enough for Johnny Bravo, it's good enough for me........
Reply 15
Alex_Pi
I recently purchased a bench press and i've never been one to go to the gym due to pure lazyness but i need to bulk up for rugby. What i was wondering - for strength (chest, arms, shoulders and legs) - how heavy should the weights be? - As in what percentage of the MAX weight i can lift should i be using?

Cheers for any help.


How old are you, you shouldnt be doing low reps with big weights until you are fully developed. If you are not fully developed yet go for higher reps (20 ish) with lower weights. Youu may damage your growth plates if you use large weights at a younger age.
Reply 16
Peter88
Youu may damage your growth plates if you use large weights at a younger age.

yet another false myth.
Reply 17
With the appropriate respect I really cannot see bulking up from light weights at 20 reps. Seeing people doing tricep rows with 2kg DB's for (tone) makes my eyes bleed.
arktos
With the appropriate respect I really cannot see bulking up from light weights at 20 reps. Seeing people doing tricep rows with 2kg DB's for (tone) makes my eyes bleed.


lol 2kg , I used todo 10kg Db's 40reps , and thats because I cant afford anything more expensive to add to my bars lol
80% of your max weight, 3 less than cause muscle failure, rest 3 minutes, repeat.
Using this method you can do alot more presses because you damage your muscles less each set. Remember that what 80% of your maximum is will increase quite quickly, about every 4 days if you do 5 sets a day.