Weight Lifting Guide - Everything You Need To Know - Page 10

Are you guys sure this 3 sets x 8 reps gives results within time? My cousin works out everday and he's cut up. He has big muscles. My other cousin does push ups everyday and they have a big chest. I know people that have a six pack, they said they would do sit ups everyday. Why is it that they work out the same muscle groups almost everyday without it affecting it them?

When you lift weights, do you stick with the same amount of weight for a long period of time or do you frequently increase the weight?

The reason why I'm asking is because last week, I worked out and I benched 160 pounds; doing 4 sets of 5 reps.

So today I worked out again and benched 175 pounds for the same amount of reps.

Is it good to do it that way? Or should I have kept benching the 160 and add more reps?

quote Wiseguy9890

When you lift weights, do you stick with the same amount of weight for a long period of time or do you frequently increase the weight?

Lifting progress is normally measured in terms of how much you can lift, not how many times you can lift a certain weight, unless you play football and have to bench 225 pounds for reps of whatever that test is they do. So, to facilitate further muscle and strength gains, increase the weight, not the reps.

quote Sly

Thank you for that response. I'll work out my abs every day from now on. *bleep*, I feel like I've been wasting my time with this shit. I got a little bigger, but not too much bigger. My cousins say I did get big. It's probably just me though, since I see myself everyday.

You shouldn't workout every day for starters, and secondly, you shouldn't work your abs directly every time your workout. Also, getting big isn't something that happens overnight, it takes a lot of dedication and hard work, as well as genetics. Some people need to eat much cleaner and lift at higher intensities to gain the same mass as others, but that's life.

Before and after measurements, pictures, how your clothes fit are all good indications of improvement, as well as how much you're lifting. It is hard to see big jumps though, as progress is gradual. Another good test is to gauge the reactions of people who haven't seen you in a while, that's how you know you've made a change.

Hang plates from a weight belt. Or have chicks climb on top of you arnold style.

there's lots of different methods, but they all follow the same basics



first up, you don't really want to be doing this after your weightlifting workout. ideally, do weights one day and HIIT the next, so you end up with 2-3 sessions a week

next is what equipment you should use. personally I prefer an exercise bike, but you can use a crosstrainer, jumprope, or even just a couple of jumpers to mark out shuttles

like I said, the specifics vary, but they tend to use a moderate intensity to high intensity ratio of 2:1. I'd advise a 5 minute warm up, followed by 30 seconds of maximum intensity, before moving down to a moderate speed for a minute, and then another 30 seconds of high intensity and so on, until you've done 5-7 cycles. finish up with a 3 minute cooldown and you're done

by high intensity, I mean as fast as you can possibly go. if you have a heart rate monitor then the max heart rate you should be going for is 220 minus your age. for moderate intensity, you should be just below the lactic acid barrier, so it's aerobic but still strenuous

it should total between 15-20 minutes, never much more, and follow it up with a good postworkout meal. I think the science behind it is that you get yourself so knackered that your body is in oxygen debt for ages afterwards and you burn body fat for the rest of the day when you're just resting, so you don't want to be playing a football match afterwards or anything



there're so many different methods that I don't think you should get hung up on the details too much, but make sure your diet is clean and you'll see results in a couple of weeks fo sho, not just in fat loss but also in general fitness gains

ummm well if you're on a hypercaloric diet (excess calories) to help you gain muscle, then there's some evidence that it burns some fat while also helping muscle growth in conjunction with a good weight routine. but if you're aiming for 20lbs of muscle then I wouldn't. just go for a big bulk then when you've gotten quite big, do a few weeks of this to get ripped

It depends. If you have a strong stomach and digest well as far as dairy etc goes, it's all going to be the same. More expensive higher quality stuff will ease up on the farts etc if you are generally problematic though.

That's really the only difference.

quote mkb2009

ok good i think my digestion should be fine. i found that Target has a bunch of different brands of 2 pounds selling for like $20.

is there a strength standard for the leg press? i just tried it for the first time a couple days ago and used up all the weights i could find for a 630. i weight about 150 pounds. is that decent or weak?

This message was merged with other messages by GexTheLizard (moderator)

Who cares, just squat. Some people can leg press like 900+ yet squat 150.