weights advice
Discussion
sparks87 said:
Low weights more reps = better quicker results. Don't try lifting the heaviest you can, you will tire yourself out quickly.
Except that more weight, less reps = better quicker results.Check out www.menshealth.co.uk or www.mansized.co.uk
ETA: Also, check that you're eating correctly. Changing bodyshape is 70% what you eat, 30% what you do.
Edited by Stevenj214 on Sunday 12th October 18:28
Edited by Stevenj214 on Sunday 12th October 18:30
Agree with the mens health website post., although there's a lot of conflicting advice there too.
3 sets of 12 reps on a particular exercise is thought to be the best all round way of building muscle and gaining strength at the same time. More reps = more endurance, but less mass. Less reps and more weight = more strength, less endurance. Front row of a rugby scrum need lots of mass and strength, so they're doing about 5 or 6 reps x 3 of ridiculously heavy weights on their upper bodies for instance.
Train lots. 3 times per week absolute minimum and don't forget to keep up the cv so that the fat stays off and you actually feel healthy at the same time. Don't train every day or you'll just hurt yourself.
There's a minefield of info out there, but enjoy it!
3 sets of 12 reps on a particular exercise is thought to be the best all round way of building muscle and gaining strength at the same time. More reps = more endurance, but less mass. Less reps and more weight = more strength, less endurance. Front row of a rugby scrum need lots of mass and strength, so they're doing about 5 or 6 reps x 3 of ridiculously heavy weights on their upper bodies for instance.
Train lots. 3 times per week absolute minimum and don't forget to keep up the cv so that the fat stays off and you actually feel healthy at the same time. Don't train every day or you'll just hurt yourself.
There's a minefield of info out there, but enjoy it!
crofty1984 said:
Obviously, I'm an incredibly sexy and buff individual, but if I wasn't and wanted to have a play with some free weights (The ones in each hand, not the one long bar) What advice would you give for some simple exercises?
You are pretty limited with two weights in that way IMHO.Best thing to do is to get down a gym for a couple of sessions to be shown how to work them properly, because advice on a computer is not easy.
I'd say flys and curls are about the limit otherwise.
Cheers for the replies and advice. So far they've had the desired effect; Because they're only over there on the sofa, I might as well have a bit of a play. Then that gets me in the mood for a bit more exercise, so maybe some sit ups, etc. Then off to the gym for a go on the bikes for some CV! (Which is what I really need)
Otherwise there's always a million obstacles to go from sitting at the computer, to getting ready, then going to the gym, then coming back, and I'd probably not do much there anyway, and what if there's an earthquake....
Otherwise there's always a million obstacles to go from sitting at the computer, to getting ready, then going to the gym, then coming back, and I'd probably not do much there anyway, and what if there's an earthquake....
sparks87 said:
Low weights more reps = better quicker results.
Wrong.How do powerlifters, strongmen, and weightlifters get large amounts of muscle if your statement is fact?
OP - What equipment do you have, just 2 light dumbells?
I`d suggest just doing a bodyweight circuit, you wont get big from it, but you can get a good body from it.
Things like press ups, pull ups, chins, dips, burpees, handstand push ups, when they get too easy, rucksack with weight plates.
Diet is the biggest factor factor when it comes to changing your body though.
Yes you obviously progress onto those, I wouldnt expect everyone to be able to do them straight away, probably should have added that, could have caused somebody some embarrassment as they tried.
Same goes for adding weight, wait until your at a good level on any exercise, say 30+ reps, then add 10kg.
Same goes for adding weight, wait until your at a good level on any exercise, say 30+ reps, then add 10kg.
sparks87 said:
Low weights more reps = better quicker results. Don't try lifting the heaviest you can, you will tire yourself out quickly.
Absolute nonsense. Sorry, absolute nonsense 
Basic exercises of major muscle groups, done with low reps and heavy weights, build more muscle mass than anything else. Squats, deadlifts, shrugs, bench. Those are what makes you grow.
Forget isolation curls and calf raises and sit-ups all that crap until you're well on your way to being the size of a s
thouse.I'd advise spending time checkout out the fundamentals before you do anything. Understand how muscle mass is created and learn about basic nutrition, what to eat and when. Read up on the basic exercises and don't start out on your own. Always train with a partner until you know what's what.
carmonk said:
sparks87 said:
Low weights more reps = better quicker results. Don't try lifting the heaviest you can, you will tire yourself out quickly.
Absolute nonsense. Sorry, absolute nonsense Basic exercises of major muscle groups, done with low reps and heavy weights, build more muscle mass than anything else. Squats, deadlifts, shrugs, bench. Those are what makes you grow.
Forget isolation curls and calf raises and sit-ups all that crap until you're well on your way to being the size of a s
thouse.I'd advise spending time checkout out the fundamentals before you do anything. Understand how muscle mass is created and learn about basic nutrition, what to eat and when. Read up on the basic exercises and don't start out on your own. Always train with a partner until you know what's what.
1). Body for Life (forget the author)
2). The Encyclopedia of Modern Bodybuilding (Arnie's Book)
Arnolds book isn't just for people looking to become competitive bodybuilders, it's got a massive amount of information about nutrition, anatomy, exercises, proper form, tailoring exercises for different sports etc etc.
Awesome book
http://www.amazon.com/Starting-Strength-2nd-Mark-R...
Bit of info on the routine here:
http://www.startingstrength.net/
Compound exercises, squat, dead lift, bench press etc are great, and you'll also need to really look at your diet as well as doing any form of working out is hopeless if your not dieting accordingly.
If your wanting to build muscle your going to need alot of food, if you just wanted to cut then lots of cardio some weights and calory controlled diet worked for me.
I'm bulking for winter now to add some size, also makes cutting easier for the summer, haha!
Bit of info on the routine here:
http://www.startingstrength.net/
Compound exercises, squat, dead lift, bench press etc are great, and you'll also need to really look at your diet as well as doing any form of working out is hopeless if your not dieting accordingly.
If your wanting to build muscle your going to need alot of food, if you just wanted to cut then lots of cardio some weights and calory controlled diet worked for me.
I'm bulking for winter now to add some size, also makes cutting easier for the summer, haha!
Okay, from what i can remember, and its a long time ago, musclemag and flex(two of the bigger body building magazines) did a study on the effects of training with lower reps but more weight. this was found to build bigger denser muscles, whereas using lighter weights for more reps builds smaller muscles. the late body builder mike metzger built a whole career on the one rep system, the gist of which is, warm up with progressively heavier weights until you reach your maximum for ONE rep. After which you should be incapable of lifting any more, this was also favoured by eight time Mr Olympia Dorian Yates, and they were both 280 - 290 pounds of muscle! this does kind of support the less reps more weight idea, but it is pretty hardcore if you do it properly, and isnt for everyone!
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