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TOXOPHILIAC
2/21/08 8:44 A
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When I was lifting, I would do 8 to 12 reps per exercise. I also did this lifting using a 6 count so that I worked both slow and fast twitch muscles. Using the dumbell bench press a an example, the down movement would be done on a 4 count, while the up movement would be on a 2 count. When I could do 12 reps, I would increase the weight by 5%. You can use this formula for all muscle groups. Using this method will help eliminate any injuries from lifting. Remember, form is the key. You are better off doing 8 reps correctly than 12 incorrectly. Good luck attaining your goals.
Shawn
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WEASEL_OF_FUN
2/21/08 8:31 A
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The stuff I've read says that being able to do 5 reps using any given weight at about maximum effort is optimum for stimulating growth. So if you can do much more than that with a dumbbell or whatever (say, more than 8) then it's time to increase the weight. Just go up the next "bump"; whatever the gym has. It's not very complicated, but keep track of your weights for each exercise so you can be sure to progress.
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WARRENG317
2/8/08 10:05 A
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Let me start off by saying that by no means am I an expert on this subject so if I am miss stating this then someone feel free to correct me.
Years ago when I had joined a gym and worked with a trainer they had me on a program of 3 sets while increasing my weight by 5lbs each set. The first set was 12 reps and the last two sets were 8-12 reps. Once I could pull 12 reps regularly on the last set then I would increase the starting weight of the first set by 5lbs following the same incremental pattern for the remaining sets. This would be applied to all muscle groups. It's also important to remember and change your routing around at least every 2-3 months. With this program I got into the best shape of my life (I was also around 24yrs old) and I was pretty cut without being to bulky. Some had encouraged me to get into body building but I didn't want to go that far.
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SHORT_CIRCUIT
2/8/08 8:09 A
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I have a pretty good question and I've searched for it on the net but I can't find a proper answer.
Ques: I am weight lifting and want to increase the amount of weight I life to increase intensity as I get stronger. How often and by what increments should I increase weight? is it the same for biceps and quads etc.?
Thanks in advance
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