2006-10-23 05:47:52 · 9 answers · asked by kkkkkkkkkkevin 1 in Health ➔ Diet & Fitness
Strength training exercises are based on 3 to 4 sets of 5 to 6 reps of heavy weights, with a 3 to 4 minute rest between sets, and each set an increase of weight. You will need a workout partner.
Example (Flat bench press)
Set 1 210 lbs 6 Reps
Set 2 215 lbs 5 Reps
Set 3 220 lbs 4 Reps
Set 4 225 lbs 2 Reps
Increase of calories. More rest. Minimum Cardio
2006-10-23 06:34:42 · answer #1 · answered by Fitforlife 4 · 0⤊ 0⤋
Follow these guidelines: Do mostly structural free weight exercises, some machine assistance exercises. Core exercises: back squat, leg press, bench press, bent-over row, shoulder press, lat pulldown.Assistant exercises: leg(knee) extension, abdominal crunch, lying triceps extensions, biceps curl, bent knee sit-up.1-2 exercises per muscle group. Train 4x per week,e.g.,Mon. and thursday, lower body, Tuesdays and Fridays upper body. Do core exercises first and then the assistance exercises. Large muscle groups first and then small. Do multijoints exercises first then single joint. Alternate "push" and "pull" exercises. Do a pyramid set scale,eg, 1st. set for 6 reps, then 2 sets for 4 reps, then 2 sets for 2 reps. Adjust the weights to accomplish the recommended reps! This is important to increase your muscle strengths. You should rest anywhere between 2-4 minutes between sets. Good luck
2006-10-23 13:57:50 · answer #2 · answered by dunamis 1 · 0⤊ 0⤋
The most important thing you should remember: never use steroroids.
You should try lifting things but don't go too heavy at first, u could pull something. The best way thought is lifting waits.
2006-10-23 12:55:59 · answer #3 · answered by Anonymous · 0⤊ 0⤋
Lift weights and get into lots of fights. Ask questions that really are questions not peoples view over things.
2006-10-23 12:55:43 · answer #4 · answered by J.B. 1 · 0⤊ 0⤋
Try going to http://buildmuscle.hammocksurvivalguide.com/ and reading some of the articles there. They are mostly about muscle building.
2006-10-23 15:23:20 · answer #5 · answered by Edward J 2 · 0⤊ 0⤋
Lift weights, eat protein or have protein shakes.
2006-10-23 12:49:05 · answer #6 · answered by Angel Eve 6 · 0⤊ 0⤋
You should go top the gym or buy some weights.
2006-10-26 16:20:00 · answer #7 · answered by CrazyChic86 3 · 0⤊ 0⤋
healthy way - proteins and exercise
unhealthy way - steroids and exercise
2006-10-23 12:50:24 · answer #8 · answered by Anonymous · 0⤊ 0⤋
i feel that ballet is the absolute best for this.
2006-10-23 12:55:25 · answer #9 · answered by Sufi 7 · 0⤊ 0⤋