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weights

19

just need some advice when using dumbells/weights

- what weight should i use in kg's (on average)
-how long for ? how many reps etc..
- how often ?

also does using weights make you lose weight, or just build muscle.

any answers would be appreciated as im only starting to use them, also if you use them say what you lift etc...

cheers

Reply 1

Flank Runner

erm dude it really depends on your build, muscle mass, muscle density,

but

you should aim to be tired after about 15 reps, and you should be completely fatigued after about 4 sets of 15 reps, but thats only if your after power/stregth if your after size, increase reps and sets but decrease the weight slightly

weight lifting burns calories so in theory it helps weight loss, but its primarily used for gaining muscle mass, however its been proven more muscle = higher metabolism, which means more calories burned, and you should aim to work a different section of muscles once per week so my workout is

monday
Core- chest, back and shoulders

tuesday
rest day

wednesday
arms lower and upper

thursday
rest day

friday
legs

saturday and sunday
reserved for work and sports

plus a bit of cardio say 30mins running a day wouldnt go a miss

Reply 2

Chi3f

1

if your after size, you LOWER reps and INCREASE weight

Reply 3

Flank Runner

oh yeah sorry, thanx for correcting me chief, if you want stamina/endurance you lower weight and increase reps, man i'm such a noobish fool

Reply 4

Barny

17

flank runner - that programme is a load of ****.

Reply 5

Chi3f

1

Flank Runner

oh yeah sorry, thanx for correcting me chief, if you want stamina/endurance you lower weight and increase reps, man i'm such a noobish fool

'tis ok

Reply 6

Flank Runner

imasillynarb

flank runner - that programme is a load of ****.

how do you work that one out?, cause seriously i would like to know

Reply 7

Barny

17

To be honest I can't be bothered explaining things which are absolutely basic.

Reply 8

Chi3f

1

explain ...

Reply 9

Flank Runner

erm mate i was given this by my sgt at the territorial army aswell as modifications by the physio, so if you see a problem with my routine can you please explain it, cause i really dont want to be screwing up, cause no offence but my sgt aint a kind man if you fail,
plus any advice and knowledge would be welcomed, thank you

Reply 10

Chi3f

1

yeh i wouldnt mind hearing it either

Reply 11

max_e_muscle

2

for power:

6 reps of 80% of 1 rep max, as fast as you can with full recovery in between sets (2 mins - enough time for phospho-creatine stores to be replenished), 3 sets total

or...

8 reps of 60% of 1 rep max, 1 min recovery in between sets, 3 sets

Will get you toned up

Reply 12

Chi3f

1

there is no such thing as "toning", i think bis will agree

Reply 13

Barny

17

Flank Runner

erm dude it really depends on your build, muscle mass, muscle density,

but

you should aim to be tired after about 15 reps, and you should be completely fatigued after about 4 sets of 15 reps, but thats only if your after power/stregth if your after size, increase reps and sets but decrease the weight slightly

weight lifting burns calories so in theory it helps weight loss, but its primarily used for gaining muscle mass, however its been proven more muscle = higher metabolism, which means more calories burned, and you should aim to work a different section of muscles once per week so my workout is

monday
Core- chest, back and shoulders

tuesday
rest day

wednesday
arms lower and upper

thursday
rest day

friday
legs

saturday and sunday
reserved for work and sports

plus a bit of cardio say 30mins running a day wouldnt go a miss

4 sets of 15 reps for size? Dream on mate.

Basic problems with that schedule:

you seem to be working body parts once a week, with no change in volume or intensity, and, what exactly is wednesday, arms, upper, and lower? So thats, everything, right?

Reply 14

Chi3f

1

well he already admitted he got the 4 sets of 15 wrong

Reply 15

Flank Runner

toning i think but not entirely sure is to due more with the body fat covering the muscle rather than the muscle its self, so therefore, yes you want to build muscle, but you also need cardio to remove the bodyfat hiding the muscle, hence the saying everyone has a six pack, you just cant see it.
i'm sure the chief or another weight lifting guru would know, i just know what i'm told by my pt instructor

Reply 16

Tw!stEd

2

Depends what you want....

This was taken off a Bodybuilding Science site...

1-5 reps Neural Strength & power little hypertrophy
6-8 reps Neural & metabolic Strength & Hypertrophy
9-12 reps Metabolic & Neural Hypertrophy & some strength
13-20+ reps Metabolic local endurance some hypertrophy, little strength

Hypertrohpy is growth...
I personally do 5 sets of 20(low weight).....then 3 set's of 8(higher weight 1 set of 6(most i can lift without losing form)...

Weightlifting is generally used to gain weight, but ya should mix it with cardio...

the routine I do, per week is...
2 arm's
2 chest n back
one long run
walking everyday
However, you should find a schedule to suit your needs....

If your looking to gain muscle, you also need a good protein based diet, and good sleep pattern's (8 hours sleep a night).

But weight's isn't the only