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am i lifting enough weight to build?

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am i lifting enough weight to build? - 10/4/2006 9:52:11 AM

ian

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hi im 26 and trying to get into weights , i got myself a dumbell and barbell kit, im about 10 stone so no fat and athletic build/skinny. What sort of weight shoul i be lifting to start building? i tried 10 kg on each arm on dumbells, doing about 12 reps and about 4 sets and then lifted a heaver weight using barbell. Can u guys just give me a bit of advice plz on how much and how many reps sets, etc?

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RE: am i lifting enough weight to build? - 10/4/2006 10:16:00 AM

ian

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ok thanks for the advice, say im down the gym -once ive done the 3 sets is that enough and move on to another body part? Or rest for a few mins and carry on more sets with the same body part on another machine.

< Message edited by ian -- 10/4/2006 10:21:24 AM >

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[Deleted] - 10/4/2006 12:45:52 PM

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RE: am i lifting enough weight to build? - 10/4/2006 12:54:09 PM

ian

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its not i cant lift the third set, its i want to do more because i feel like i havnt done enough, i think im going to up the weight and see how i get on, cheers guys. I did have a mate that did weights and he just used to do as many sets and reps on a pretty heavy weight as he could , is this bad for building????? Or does it just rip you up and tone u more????

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RE: am i lifting enough weight to build? - 10/8/2006 1:58:28 AM

CrashCoder

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I believe that 3 sets is good for larger muscle groups. For smaller muscle groups like biceps, I wouldn't do more than 2 sets per exercise and no more than probably 5 sets total. Personally, I go for the 9 - 12 rep range to maximize size gains, and it seems to work well.

Doing as many sets and as many reps as you can won't bring that much. It'll fatigue the muscle, and fatigue doesn't build anything. It's important to overload the muscle, and this can be done with much less. In bodybuilding, less is often more.

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RE: am i lifting enough weight to build? - 10/8/2006 7:21:35 AM

gzinkl

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It also helps to have a program of lifting, with specified exercises, to get started. You'll figure out your weights as you go, too. A very good text is Maximum Muscle Plan http://www.amazon.com/Health-Maximum-Muscle-Plan-High-Efficiency/dp/1594863148 (ignore the one review--he obviously is very biased because he has a competing tome; I have a review posted on this site at http://www.discussbodybuilding.com/Maximum_Muscle_Plan_not_an_e-book_by_Incledon_and_Hoffman/m_107527/tm.htm). It has everything a beginner could need. There are also tons of free programs out there.

Also make sure you spend some time learning to warm up and properly stretch so you won't injure yourself and put yourself out of the game early.

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RE: am i lifting enough weight to build? - 10/8/2006 2:26:57 PM

cpl

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The amount of weight you should be lifting will depend on your own body- Don't listen to what anyone else tells you when it comes to this. The way to find out how much you should lift is by using a rep range when training- Instead of doing 10 reps per set, try to lift in the eight to ten rep range- Use a weight that you can lift ten times with good form. If you can lift the weight eleven times without your arms shaking or your body twisting to lift it, then you need to add more weight.
With this proper amount of weight, you might only be able to get eight or nine reps out on your second and third sets- That's fine, since you're still within your rep range. Perform about three exercises per muscle group, three sets per exercise, and you're done with your workout- Whether you feel like you can do more or not.

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[Deleted] - 10/8/2006 5:51:46 PM

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[Deleted] - 10/8/2006 5:54:16 PM

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