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weights
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
- 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
Scroll to see replies
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
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
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
imasillynarb
flank runner - that programme is a load of ****.
how do you work that one out?, cause seriously i would like to know
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
plus any advice and knowledge would be welcomed, thank you
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
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
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
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?
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
i'm sure the chief or another weight lifting guru would know, i just know what i'm told by my pt instructor
Depends what you want....
This was taken off a Bodybuilding Science site...
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
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
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
May I suggest this site. Has a lot of awesome advice. The forums are also has some sound advice.
http://members.shaw.ca/bodybuilding/index2.htm
http://members.shaw.ca/bodybuilding/index2.htm
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