tokaok

hello i would like to start lifting some weights just to build abit more muscle.

the problem is i dont know how much weight i should be doing to begin with. i dont want to get hurt by doing doing too much, nor i want to do too little that wont increase my muscle mass just my endurance.


i hear that i should work out a certain muscle group in about of 3 sets of 6-8 reps and that the guiding principle is that the last rep of each set should take all of my energy to accomplish.

any one have any advice on figuring out a start weight for lifting and the manner you determine to start increasing the load.

Like from when you first started lifitng weights on average how many weeks did it take to get strong enough to lift 5lbs more, until you hit your plateau?

Trisk

Well I'm assuming you're a guy because you want to start building up muscle...so I can't really give you advice about that. I'm a girl and I *dont* want to build up muscle so I only lift light weights.

But...when I first started going to the gym regularly and stuff, I got a trainer to teach me the basics. If you're really not sure what you should be doing, a trainer is good to have once or twice. It's worth the money. A trainer will teach you about all the equipment, how to use it correctly, what types of lifts are good and probably help you figure out how heavy your weights should be and how many reps you should do. Bad form is never good in the gym and doing things wrong can lead to injury...

Usually, for me though, I just push myself to the limit each time. Don't lift weights that are too heavy for you because usually less weight + more reps are more effective than more weight + less reps. Weights that are too heavy can mess up your form.

I usually alter what I'm doing from day to day\. Some days, my body is just too tired to do, let's say, 50 reps of some lift. I don't get down about it. I just do as many as I can. KNowing your limits is good.
You should pretty much just feel when you're ready to inrease the amount of weights you can handle. If you find yourself able to lift more and more reps of your current weight and it feels to easy than switch....or you could just try the heavy ones after a few weeks and see how it feels.

Strange Famous

Well, I dont know if this will help

I normally work on the resistance machines, and I choose a low weight, like 60 lbs, on each machine, and do 3 lots of 15 reps, or 20 if it doesnt hurt at 15.

But I am trying more to lose weight and tone up.

__________________
"Do not tell lies, and do not do what you hate,
for all things are plain in the sight of Heaven. For nothing
hidden will not become manifest, and nothing covered will remain
without being uncovered."

The Gospel of Thomas

Strange Famous

And, well, I can physically lift the fukll stack on all of the resistance machines, but if I lift it once its bloody hard work and I dont want to do it again.

I would go for whaveter wight feels heavy but not unbearable, and lots of reps. and just feel yourself get stronger. If you do a set and you dont feel nothing, just take the nest weight and do it again.

__________________
"Do not tell lies, and do not do what you hate,
for all things are plain in the sight of Heaven. For nothing
hidden will not become manifest, and nothing covered will remain
without being uncovered."

The Gospel of Thomas

coash

yes, when you start lifting regularly the sets should always be challenging to complete. if you can complete the set, then it's time to move up the weight.

beginners will be able to increase the weight, more than experienced ones, each week. so I wouldn't worry about plateau's just yet, not for another year, as they'd be easy to fix for the moment.

Kazic

Sounds like you already have a good idea of how you should start off. Just take it easy on yourself or you will be too sore to do the next muscle group on your next workout day. (its not the day after. its the day after tomorrow that you should worry about. )

And start off by giving yourself some time between days.

__________________
"Computer games don't affect kids; I mean if Pac-Man
affected us as kids,we'd all be running around in
darkened rooms, munching magic pills and listening
to repetitive electronic music."
-Kristian Wilson, Nintendo, Inc, 1989

tokaok

thanks alot for all the great advice, its very reassuring.

apeman

has anyone said the following:

1) work different muscle groups on different days - some basic anatomy knowledge is useful so you know which major groups you should be working

eg. an example weekly cycle might be

Monday biceps and back
Wednesday chest and triceps
Friday legs

a lot of beginners think that working every day will make for quick gains ... don't do this!

2) I sometimes want to push myself just a little harder, so I do my last set (theoretically to failure) then knock off a few weights and do another set ... shows you that you are not usually 100% dead at the end ...

it does sound like you've done research already, some trial and error will be needed to work out what weights work for you ... also different people find different patterns and sets / reps work for them ...

hope it goes well dude

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bookerV

I would say to start out really easy. Don't do any super sets or drop sets just yet. Take your time, give yourself ample rest in between sets. Do a weight that is heavy but not your max for the first couple of times out.

You want to get your body used to the new strain you will be putting on it. Don't just jump right in and go nuts, you will be sore for a long time if you do this, and possibly risk injury. Look around, perhaps schedule a session with a personal trainer to show you the ropes. Read up some stuff on the web, get some books. Do your homework basically. Start off slow before going nuts and really pushing it.

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Lionel Hutz

PDOUBLEOP

Listen to what apeman said. One addition that I would have would be to mix in shoulders on friday. My workout is just that:

Monday-chest & triceps
Wednesday-back & biceps
Friday-shoulders & legs

For bulking, I suggest heavy weight, low reps. ie. 4 or 5 sets of 6-8 reps. Get a spotter! Without a spotter you can't get the very important last few reps. Go til you can't go anymore then with your spotters help, go 2 more reps. Make sure you warm up, it's more important than you would guess. I had to take a year off due to not warming up properly.

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Kazic

I try to leave the drop and supersets for when plateauing is happening. not really for begining.

__________________
"Computer games don't affect kids; I mean if Pac-Man
affected us as kids,we'd all be running around in
darkened rooms, munching magic pills and listening
to repetitive electronic music."
-Kristian Wilson, Nintendo, Inc, 1989