What is the proper way to lift weights?

Question

I just started back lifting weights and I need to know what proteins drinks should i drink and what lifting routine should i use and how many times a week do i lift and whats the best way to get muscle tone and strength

Answer 1

Well, there are a lot of good protein drinks on the market. Most people get the whey protein powder and add it into smoothies, milk, etc. That way you can have more variety.

Another good source of protein is tuna fish. Each can has almost zero fat, 34 gr of protein and 3 gr creotine which is good for bodybuilding. Also, I eat the protein bars. mine have 20 gr of protein per serving. They are called ProMax bars. Some have more but these ones taste better :)

As far as lifting, there is proper technique that you can't really explain without showing someone. If you want to build tone instead of bulk, try 3 sets of about 15 reps. Do one set of muscles on day, then do different ones the next day. That way the muscles get a chance to repair and rest and rebuild. I would lift 3-4 times a week.

Answer 2

Best way to get muscle tone and strength: high repetitions of low to moderate weights. That's the classic recommendation for improving definition, as well. If you want to increase the size of a muscle, go the other way -- low repetitions of high weights. So for what you're after, shoot for three sets of 15 repetitions. And if possible, do all three sets one after the other -- it's those last five reps of the final set that do the work.

How often: 3X/week for each muscle group. You need to let the muscles repair themselves between lifting sessions. If you have the time, you can work out every day, just divide your exercises into A and B groups and work them on alternate days.

What lifting routine: Work from the large muscle groups to the small -- so start with back, thighs, and abs, then work the shoulders and arms, and finally the wrists and calves.

I'll also offer my "rules" for working out -- they're simple and easy to remember:

1. Don't Drop Dead. Meaning, start with a lower weight than you think you can lift, because by the 12th repetition on the third set, that weight may not seem so low any more.

2. Do a Little More Each Time. I set my weights so that I can do 15, 12 and 10 the first time, then keep at it till I can get 15, 15 and 15 on two successive trips ot the gym. Then I raise the weights till it's a strain to do 10 on the last set, and work till I can do 3 x 15. Eventually I'll be lifting steam engines... :-)

3. Keep Coming Back. This is the most critical, really (well, #1 is pretty important too!) I sometimes feel that my whole purpose in going to the gym is to serve as the Bad Example -- I was fairly active till I was about 30, then I did virtually NOTHING for 15 years. I gained a lot of weight and got completely out of shape, and it's been TOUGH struggling back over the past five years. I'm still overweight, but I'm getting strong and my heart is in better shape than it should be. And that's because of rule 3.

Answer 3

The protein drinks I am not sure of, it is probably to get your protein from food sources. As far as weight lifting goes, you should alternate the muscles groups, like do the legs one day. the the upper body another. ab can be done everyday. You should also alternate your weight lifting for instance if you do leg work on Monday, on Tuesday to give that muscle group a rest, you should have a cardio work out. Then on Wednesday you should do the upper. You should do reps and sets. reps are how many times you actually repeat the exercise and take a minute break in between. A set is the completion of reps. Let's say your are doing a rep of ten, break, do another rep of ten. break . and let's say your are doing a total of 4 sets, That is 40 reps. Drink lots of water. Probably 3 times a week with two other variations of exercise is good for a 5 day week. Heavier weights create bulk, lighter weights with a lot of reps create tone.

Answer 4

It completely depends on what your goals are. As far as protein drinks it's more less a matter of preference and what is easiest(rather it be bars, shakes, etc.) for you as long as you are getting your protein requirements, I think you divide your weight in kg by 2.2 the multiply by 1.5 for your daily requirements

As far as lifting I would start with full body work outs 2-3x a week then slowly build up, it's really hard to answer you considering I have no idea what your specific goals are other than "tone" and gain strength and your history/knowledge of exercise. But generally for strength you'd have lower reps. and a heavier weight.

Make sure to incorporate cardio too and read up on proper form or have a trainer show you, ex: neutral spine, retracted shoulders, etc...

Answer 5

you want to work certain muscle groups together, like biceps and back, triceps and chest and legs. shoulders i think would work with biceps. you want to alternate days and include legs in there (you can do all legs the same day from what I have read)

for protein, there are many different kinds to take, you can take a protein shakes immediately to get that quick effect or there are shakes you can take that work slowly in your body over a few hours.

don't forget to do cardio to for fat burning as well.

Answer 6

all I know is that you need a day break for your muscles in between you lifting.

Answer 7

my football coach told me that he dont trust protein drink, he just said to eat beef or chicken with low fat..

Answer 8

i dont know. try out different way until it is effective.