DOING EXTREMELY LIGHT WEIGHT AND TONS OF REPS IS NOT TONING.Tbh, dont go lifting heavyer stuff just to build ya muscles n tone up etc.. start off on say ermm 5-10kg.. even 1kg works good.. do like 100+ of em each arm in eny way u want..
Triceps (Elbow to shoulder *underside* - These guys are located on the other side of your biceps and are important because working only your biceps will lead to "muscle imbalance" which can cause pain and injury. For these, stand leaning over (90 degree angle or as near as you can. keep your upper arm inline with your sides, and your lower arms pointing towards the ground. Then extend your lower arms backwards untill they are inline with your sides as well. This is the easiest way to work your triceps. 12-15 reps should be about right for this. Repeat up to 2 times, then rest the next day.
Shoulders The best way to work these are to hold the weights in your hands with your palms facing your sides. Stand with your back against a wall, and then lift the weights "sideways" (basically keep them the same distance from the wall while lifting) Your arms should be out straight and inline with each other at the top of the movement. Holf for a few seconds, then relax. 12-15 reps should be about right for this. Repeat up to 2 times, then rest the next day.
Chest/Pectoral This is where the famous "Bench press" comes into play. Lie on your back and hold the wieghts in the air above you with your arms very slightly bent. Lower them down untill your elbows are inline with your shoulders, then lift them up again. Dont allow the weights to touch (if using seperate dumbells. 12-15 reps should be about right for this. Repeat up to 2 times, then rest the next day.
Stomach/Abdomen Quite simply, this is a sit-up, however a better form is known as a Stomach Crunch. Lie in your back with your feet flat on the floor, and your knee's raised up quite high. You then lieft your chest and back off the floor. However you DONT left any of the back area on the other side of your stomach leave the floor. So in effect your lifting your chest upwards off the floor and nothing else. For these 10 reps is more or less great, repeat once.
Quads The easiest way to work these upper leg muscles is bay taking your weights in your hands and "crouching" down. So that your weight is on your heels, then standing most of the way up. Should feel the exercise working the muscles. 12-15 reps, repeat twice more if you can.
Hamstrings Basicaically this is your picking up exercise. Place your dumbells on the floor, then bend down to pick them up. The important thigns to do are to keep your back straight, look ahead as well as you can and bend your knee's while lifting. If this causes any pain in your back, stop and rest, dont **** with your back. Same as others 12-15 reps, repeat twice mire if you want.
Calves Nice and simple this one, Jog on the spot, but keep it "springy" by bouncing on your toes. Thse muscles build themsevles up constantly whenever your walking/running/jogging anyway. Reps and repeats as above.
More important information
The reps and repats in each workout are the maximum/minimum to get some effect. More is better up to the limits expressed in here. Anymore than that and your doing more cardio than anything else. So basically 12 is the least you want to do, and 45 is the maximum you want to do in any given day.
You should rest for a short while after each activity, and fit in at least one other activity between repeats. You should also aim to work different parts of the body as well. eg. Biceps - Calves - Stomach (repeat x 2) Then take a significant break of 30 minutes or more, and do 3 other muscle groups.
Tbh, dont go lifting heavyer stuff just to build ya muscles n tone up etc.. start off on say ermm 5-10kg.. even 1kg works good.. do like 100+ of em each arm in eny way u want.. if u have a light weight and u do say 100+ thats betta than having a heavyer weight and doing 50ish am 14 and i can lift 112.5kg on shoulder press can do 110ish on bench press.. work out 4-5hours a day.. got 6pac neck muscle shoulder muscle everything..
What sawell said is true, but think of it as a tear of the muscle on a microscopic level, not literally having the main muscle ripped up into little parts.
3 sets 1 of 12 reps 2 of 10 is good for muscle building, by the end of the 1st 12 you want to be feeling the burn, and same for the end of the 10.
Very basic understanding of sets/reps
LOW reps HIGH weight = strength/mass
Examples: 10x3 (10 sets of 3), 3x8, 4x6, 5x5, etc etc and HIGH workload (80-90% of 1RM)
Usually 20-30 total reps
Rest is longer than other goals and can be upwards of 3-4 minutes between sets.
MORE reps MEDIUM weight = hypertrophy (i.e., BODYBUILDING; gaining lots of mass)
Examples: 6x6, 4x12, 5x10, etc and MEDIUM workload (70-80% 1RM)
Usually 40-50 reps
Rest is shorter, anywhere from 1-2 minutes is good
This is quite a popular misconception, the general way to strengthen muscle but not size is to do what you say, except, 3 sets of 12 reps.
its actually lower reps more sets to build strength.
Do you read anything like muscle and fitness?
all the people that give you there routines that are big and well toned do them or pyramid sets.
its actually lower reps more sets to build strength.
Do you read anything like muscle and fitness?
all the people that give you there routines that are big and well toned do them or pyramid sets.
From the various methods i've tried (Only over the course of a year and a half), I've found 3 sets, 8 reps to be most effective at mass gain, 3sets, 12-15 reps for strength training, and 3 sets of 15+ for endurance training, but I guess that's just my body
The personal trainer I have has me doing 3sets, 12 reps, just to tone. A good measure of weight is so that you feel you can't do the last 1 of the last set. However I am female and I am a model so I don't want to be all muscly lol. (Not what magazines want....go figure :P).
To be honest, and this is just my opinion. Noone can be told how to make their body look good. You have to know your own body and be in tune with it to know how to effect it best.
Making yourself look good is not all about training. it is a combination of mental, physical and environmental balance. You do NEED a good diet.
What works for some, does not work for others and so it often best to generalise and let peopls find their foothold based on that.
I've been using my trainer for about 2 years now and he got me from a size 14 to a size 8 going on 6 using techniques massively varying from those I have seen posted here.
That is not to say that those methods posted do not work, they work for some people.
I think the main point I am tryin to make is that people who are new to the whole area of body maintanence should not seek to mimic techniques mentioned here, instead use the general principle and tweak it until you find what works best for you.
Ive got a split routine, training 4 days a week for 3 years now. I come from a bodybuilding family and they've been training for over 15years now and ive learnt from them.
I do :
(mondays and thursdays)
Bench Press 5 sets 3rd set heaviest set (it works for me, 3 sets might be enought for some of you)
Incline flys 4 sets
Press Behind Neck 4 sets
Triceps 6 sets
Up right rows 4 sets
(Tuesdays and fridays)
Squats 5 sets (last set 16 reps, a burn out which i do once or twice a month)
Calfes 4 sets
Stiff leg deadlifts 4 sets
Deadlifts 5 sets ( twice a week )
Flys 4 sets
Stright bar bicep curls 4 sets
Dumbell bicep curls 3 sets
note : i do all my exercises on free weight using olympics bars
If its too extreme for you let me know and i can help write a routine for you.
Peace
Kazz
So why is the title Weight Training and exercise FAQ?Ths thread is about ONE thing. WEIGHT LIFTING.
You don't seem to do a lot of pulling but great job on doing the compound lifts; too many people disregard those in favor of foo foo ****. Curious though, I see you do flys back to back 4 days?