A question on weight training?

Question

I am currently trying to get myself a bit bigger muscle wise and have a question. Currently i am doing 3 sets at 12/10/8 repetions on each excersize but would i gain more by doing say 12 reps warm up then 2 sets of 4 reps with very heavy weights. i can't currently do very heavy weights with my current sets. Advice please. Thank You

Answer 1

BIGGER WEIGHTS = BIGGER MUSCLES. OF COURSE..... YOU WILL NEED SMALLER REPS.

Try pyramiding and Drop sets. These really stimulate the muscles.

Of course you need your protein intake and other supplements to help build and maintain the muscle mass.

Good Luck

Answer 2

In short, yes, weight training will help in losing bodyfat. Intense weight training sessions with moderate to heavy weights will help raise the metabolism throughout the day. Furthermore, extra calories are expended as the body recovers itself. Also, if you're able to actually gain lean muscle mass, that's more calories the body must use each day just to maintain that muscle. If decreasing the bodyfat percentage is the goal, a combination of strength training, high intensity cardio and healthy adequate diet balanced in all macronutrients is optimal. If you're new to the weights, start slow doing full body workouts three days a week. For each weights day do different exercises, focusing primarily on compound movements mostly on the free weights and perfecting form. Compound movements, or exercises utilizing more than one joint, should be the first exercise you do after a good 10 minute warmup on a treadmill or bike. As you progress you can then try splitting up your routine into different muscle groups. Always be progressing in either weights or reps. Keep the workout under an hour and always do weights before cardio. Keep the volume down, between 6-12 reps (depending on your goals and the exercise).and the number of sets three or less. Don't neglect any bodyparts. Be sure that diet and nutrition isn't lagging either. Most people vastly underestimate the importance of diet, not only in how many calories that must be consumed per day but also the quality of nutrients. Most of the foods should be whole and unprocessed.

Answer 3

Your current set and rep routine should work fine for building muscle and toning at the same time but the most important thing is that you are really pushing yourself. If you are doing 12 reps but you could have done 13, 14 or eve 15 reps then you aren't using enough weight. You have to set goals for the number of reps you want to reach and once you are able to complete or exceed that you need to increase the weight slightly.

Answer 4

To get fitter, do the sets 12/10/8.
To build muscle, do the sets 8/6/4.
To gain strength without putting on muscle, do the sets 6/4/2.

By the end of the last rep of the last set, you shouldn't be able to lift it again, which ever technique you decide.

Also, star mostly on your legs.
They are the hardest to achieve at first, but they are also the largest group of muscles in your body to train, and once you get them going, you body will build built a huge ability to build muscles, and the rest will come quicker.

Answer 5

Best way i got bigger was these ways

For biceps - get a free weight that you can manage from both arms be it 20kg or 50kg and do 21 reps, keep doing these till you cant continue. Leave it 5 minutes and repeat.

For triceps. Get a dumbell sit on a bench with ur back on something stiff, and cup ur hands around one side of the wieght, holding the weigth behind your head lift the weight keeping your elbows together ,again repeat the dont stop until you cant method. Cant beat it

Pecs- use the machine!

Answer 6

None of the previous answers are correct because no one has answered the question based on what science has told us. All the previous answers are based on Muscle & Fitness BS Articles.
Train 3 times per week on nonconsecutive days. Train your whole body per session (hip, upper leg, lower leg, upper back, chest, deltoids, upper arm, lower arm, abdominal and lower back). Complete 1 or 2 sets per body part and take each set to momentary muscular fatigue (failure) within a 12 - 15 rep range. Your workout should consist of no more than 12 sets - no warm-up sets - and should take no more than 30 minutes. Concentration should be on the large musculature of the hip and upper back (leg presses, rows, pulldowns) not the comparitively small chest, deltoids and arms. Move from set to set rapidly. If you aren't completely blown out at the end of each set and at the end of the workout - you are not training at a high enough intensity.
Then consume 15 calories per pound of body weight each day - Food Guide Pyramid food (minus the tip of the pyramid). Concentrate on nutrient density and forget all supplements except for a multi-vitamin because 99% of supplements are bull crap.

Answer 7

stick with the 10-12 reps as doing sets of 4 reps will increase your strength but not your muscle mass. try to also increase your calories by 500 each day and eat alot of high protein foods and drink plenty of water

Answer 8

The only way to build muscle quickly is to increase the weight (I increase a small amount each time I excersise).
Increasing sets and reps will just help to tone muscles (although will actually increase size very slowly).

Get some heavier weights

Answer 9

If you want to have bigger muscles, you need heavier weights. I f you want your muscle to be stronger longer, go for more reps gradually increase it until it is very easy for you to do 20-30.

Answer 10

higher reps are for toning lower reps and heavier weights are better for mass building... i suggest that you maintain your current base before taking on heavy weights, build up slowly... and then doing a combination of both high reps low weights and low reps high weights.