lifting weights?

Question

i was wondering if i should buy new weights that are higher in weight or continue with mine and increase the reps-

i can do 3 sets of 50 reps of 20lbs bicep curls. Should i just increase the reps or buy new weights.

Answer 1

Do both.

If you can do sets of heavier weights, do them. This is how you get muscle mass.

Increase the reps of lighter weights is a good way to help tone them. Do other exercises with them too like hammer curls.

Answer 2

For the Fitness Program, you may try the following.

Workout Monday- Sunday everyday, according to how in shape you are, I would recommend at least one hour if your a beginner, and two hours if you intermediate.

Do weights everyday, but each day workout a different part of your body ( heavy weights if you want bulk ) which I highly do not recommend , or Many reps with average amount of weight ( Which will build your endurance as well as make you ripped ) Which I highly reccomend, you must be able to do 10- 15 or more reps on those weights.

Also, you can do calisthenics also each and every of those 7 days throughout the week. Calisthenics means body weight workouts, such as doing Pushups, Sit ups, Squat Jumps, Box Jumps, and all of the following, which help drastically increas your over all body strength, including your short and long fiber in your muscles.

Do cardio workouts such as jump roping, and running/ do sprints as well to get those short fiber working in your body, which causes explosiveness.

Do lots of stretching before and after every workout session, so that you may not be over worked, and if you dont your muscles will stay tight, and strained for many days which will hurt you and your bodly performance.

Plyometrics, Cardio, Weight Lifting, and Stretching/ Yoga every day of the week, and keep moderation of your workouts.
You cannot do the same thing every day because sooner or later your body will become used to it, and itll be too easy for you , so you might become bored and not have any motivation to workout anymore, so its essential as you progress in exercising your body, that you continue to challenge yourself by giving youself more harder workouts, which will help benefit you majorly.

As for the Diets, the ones Which I totally reccomend and they both go hand on hand with eachother ( means you could follow both at once which is with great effect and never leaves you hungry even for an instance ) is the Abs Diet, and the Warriors Diet. For more information on these great diets which I have personally experimented and am on at the moment, you go buy them at your local book store, such as Barnes and Nobles.

In order to lose weight and gain ripped muscle, you need to have a good metabolism. Basically your muscles are hiding behind fat, so in order to make them show and make them strong you have to get rid of the fat, ( such as the situation for abs) .

In order to get a great essential metabolism which is highly needed, you need to Eat Six small means a day, with 2 hour increments in between each instead of having 3 big means a day.

For example, heres a guide you can follow or change to your personal needs-

8:00 am - breakfast (small)
10:00am- snack
12:00 pm lunch ( small )
2:00 pm snack
4:00 pm dinner ( small )
6:00 pm snack

Do not ever eat after seven o clock, only drink fluids such as water, or Things such as B vitamin water, orange juice ( 100 % concentrate) Milk, skim , I highly reccomend.

Also to increase your metabolism , you must also have a healthy whey protein powderwhich could be one of your snacks throughout the day ( mix the whey protein powder which could be bought at a local Walmart or Gnc store ) into a fruit smoothie of your choice.
Remember that Bruce Lee, took two protein drinks a day, but one of them had Whey protein powder.

Also, take your daily supplements ( regular vitamins) , and dont take nothing else other than this, never try creatine it could hurt your liver or otherwise.

Now, when i told you earlier about eating six small means a day, and gave you an example of a guide you could follow, this is why you need the Diet books ( the abs diet book, and the warriors diet book) so you can understand what types of foods you are suppose to eat within them time periods.

Theres 12 types of power foods, that you should be eating, and nothing at all but this ( purchase the books for greater detail) -
1. Almonds and other nuts.
2. Beans and legumes.
3. Spinach and other green vegetables.
4. Dairy ( fat-free or low-fat milk, yogurt, cheese).
5. Instant oatmeal (unsweetened, unflavored).
6. Eggs.
7. Turkey and othe lean meats.
8. Peanut butter.
9. Olive oil.
10. Whole-grain breads and cereals.
11. Extra-protein (whey) powder.
12. Raspberries and other berries.

Those are the following you should base your diet around.

Remember you need a perfect Diet, Exercise Plan, and Motivation , Stick to it all.

You need 8 hours of Sleep a day, and no stress, because the hormones can cause fat to come out as well if you dont, so adequate sleep and rest is important.

To boost your metabolism, I've heard green Tea is great as well.

Have fun with this diet and exercise thing, Do weights, Cardio, Diet, Plyometrics, Calisthenics, Bike riding, Mountain Jogs, Sports, Martial Arts, Yoga, and it'll totally enhance your life in every other way imaginable, its a great experience.

Peace be to you. Salaam Alaikum.
Source(s):

Here are some links you can go to to see some workouts and advice as well -
http://weight-training.realsolutionsmag.... http://www.bodybuilding.com/fun/paul3.ht...

Have fun. Salaam Alaikum.

Answer 3

Normally repetitions will yield results to a much lesser degree as compared to more weight.

Answer 4

depends, what you are doing is building "tone", if you increase the weight, you will build more muscle.