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Just joined a gym. Muscle building question
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Author:  headshrinker [ Wed Oct 07, 2009 5:18 pm ]
Post subject:  Just joined a gym. Muscle building question
Hey! I've just joined a gym and was wondering, is it better to do lots of reps with small weights, or fewer reps with heavy weights? I'm really skinny and want to fill out! I don't wanna be like arnold swarzeneger or anything but I wanna get bigger!

Thanks!
Author:  scorpio1 [ Thu Oct 08, 2009 12:39 am ]
Post subject:  Re: Just joined a gym. Muscle building question
Quote:
Hey! I've just joined a gym and was wondering, is it better to do lots of reps with small weights, or fewer reps with heavy weights? I'm really skinny and want to fill out! I don't wanna be like arnold swarzeneger or anything but I wanna get bigger!

Thanks!
Generally, 8-10 reps for size, 12-16 for definition.

The best advice for someone who just joined gym, is ASK ASK ASK and ASK people at gym for advice and help. ASK how to do excercises properly, what excercise does what, what foods should I eat etc. Dont be afraid, a lot gym junkies love giving advice, cause they talking about something they are passionate about.

Be sure to eat, and eat healthy! You could train all you want but if you dont eat properly it wont do nothing. Its like a builder yelling at the brick layers to work, but if there isnt any bricks on the job, they wont do nothing.

Avoid junk foods, till this day there are still people who say 'eat fatty foods, and turn that fat into muscle'; that is not true! Consuming 3000 calories healty and 3000calories junk food is a big difference.

Hope that helps! be sure to ask here if you want anymore info :D
Author:  RVAIS [ Thu Oct 08, 2009 1:02 am ]
Post subject: 
official-max-contraction-training-video-vt52908.html

This in my opinon is the best method. No "reps"!!!
Author:  redroooster [ Sat Oct 10, 2009 8:27 pm ]
Post subject: 
Ask at the gym and tell them what you want to do.

Basically large weight, few reps = best muscule growth, highest chance of hurting yourself

Remember to streatch out after each workout - decrease your chance of pulling a muscule

PS: 99% people talk a lot of **** about how to get big/strong/fit, find someone qualified and who knows what they are talking about. And don't listen to all the BS that your hear.
Author:  NardTheMan [ Mon Oct 12, 2009 9:21 am ]
Post subject: 
train hard, eat right, sleep tight :)
major muscle group have 48 hours minimal for recovery, minor muscle group 24 hours.
and feel your muscle contraction, then feel the pain, NO PAIN NO GAIN! :D
Author:  RVAIS [ Mon Oct 12, 2009 5:27 pm ]
Post subject: 
Quote:
train hard, eat right, sleep tight :)
major muscle group have 48 hours minimal for recovery, minor muscle group 24 hours.
and feel your muscle contraction, then feel the pain, NO PAIN NO GAIN! :D
Sorry but you are way off about recoverability. Recoverabilty is dependant on several factors genetics, intensity of the work, age, other stressor levels, althtude (thats why olypic training fascilities are is colorado) hormone levels, immune system and probably more.
Author:  RVAIS [ Mon Oct 12, 2009 8:17 pm ]
Post subject: 
Quote:
Well is your goal to get bigger or get stronger? Because some of the most recent studies I am aware of are suggesting 8 reps is great for size (bigger tears, more gets filled in) but doesn't really improve strength much more.

If you want to get bigger, find your basal rate (the amount of calories you eat to not lose weight), and add calories on top of that. 3500 Extra calories is a pound, so an extra 500 a day will do a pound a week, all else held constant. And of course, working out makes sure those calories aren't going to belly fat lol
Sorry Hobbit but your mistaken


http://www.fitnessatlantic.com/muscle-mass.htm
Author:  Ajaax [ Mon Oct 12, 2009 11:12 pm ]
Post subject: 
Join bodybuilding dot com

I'm sorry if you get addicted to lifting, it's just so amazing.

I'd recommend Rippetoes as a starter program then work on creating your own.
Author:  Molson [ Tue Oct 13, 2009 5:11 am ]
Post subject: 
1-2 reps is pure strength for advanced bb

3-5 is strength

5-6 is good for most people for strength.

Anything above that is for "size", but I think doing any more that 6 is a waste of time. Why not get big AND strong?


IMHO, stick with lower rep ranges.

Thest best two routines are 5x5 and 4x6 (sets x reps). I have found both extremely successfuly. EXTREMELY!
Author:  RVAIS [ Tue Oct 13, 2009 5:44 am ]
Post subject: 
Quote:
1-2 reps is pure strength for advanced bb

3-5 is strength

5-6 is good for most people for strength.

Anything above that is for "size", but I think doing any more that 6 is a waste of time. Why not get big AND strong?


IMHO, stick with lower rep ranges.

Thest best two routines are 5x5 and 4x6 (sets x reps). I have found both extremely successfuly. EXTREMELY!

Wheres your consideration of time? :)

If one can do 8 "reps" in a set to failure in 20 seconds

and someone else does 6 "reps" to failure in 30 seconds all with the same weights

Who did more work?

"rep" cadence is hugely important, dont get hung up on this # reps for this or # reps for that, time is the true measure of work not reps. FYI the anaerobic range is >60 seconds, work hard enough to cause the adaptive response of the body
Author:  NardTheMan [ Wed Oct 14, 2009 5:41 am ]
Post subject: 
Quote:
Join bodybuilding dot com

I'm sorry if you get addicted to lifting, it's just so amazing.

I'd recommend Rippetoes as a starter program then work on creating your own.
I agree with you
Quote:
Quote:
1-2 reps is pure strength for advanced bb

3-5 is strength

5-6 is good for most people for strength.

Anything above that is for "size", but I think doing any more that 6 is a waste of time. Why not get big AND strong?


IMHO, stick with lower rep ranges.

Thest best two routines are 5x5 and 4x6 (sets x reps). I have found both extremely successfuly. EXTREMELY!

Wheres your consideration of time? :)

If one can do 8 "reps" in a set to failure in 20 seconds

and someone else does 6 "reps" to failure in 30 seconds all with the same weights

Who did more work?

"rep" cadence is hugely important, dont get hung up on this # reps for this or # reps for that, time is the true measure of work not reps. FYI the anaerobic range is >60 seconds, work hard enough to cause the adaptive response of the body
hmm, a bit confusing, just train hard at high intensity, I do it right now, and don't over than 1 hour of training..
hope it helps you..
Author:  shablam [ Wed Oct 14, 2009 6:48 am ]
Post subject: 
Definitely check out Bodybuilding.com. It's got huge stores of great advice for anything from diet/supplements, to the rep range and exercises you should use to accomplish your goals.

As a beginner, don't get caught up in fancy programs or crazy routines. Stick to the basics. Use compound exercises like bench, squat, pull ups, deadlifts, and you will see results. Start where you feel comfortable, and try to constantly improve. Consistency is very important to improving physically. Keep at it, and you'll be surprised at how well you look after a while. Good luck man
Author:  Different Cloud [ Wed Oct 14, 2009 4:04 pm ]
Post subject: 
Goal: Hypertrophy
Set/Rep Volume: 36-50
Loading: 70-80% of 1RM
Rest Between Sets: 60-120 seconds
Sessions per Week per Muscle Group: 2-4

Simples!
Author:  RVAIS [ Thu Oct 15, 2009 5:21 am ]
Post subject: 
Quote:
Goal: Hypertrophy
Set/Rep Volume: 36-50
Loading: 70-80% of 1RM
Rest Between Sets: 60-120 seconds
Sessions per Week per Muscle Group: 2-4

Simples!
Check yourself before you wreck yourself sorry!


http://ep.physoc.org/content/38/4/205.full.pdf
Author:  Minerals [ Thu Oct 15, 2009 11:22 am ]
Post subject: 
Posted: Tue Oct 13, 2009 5:44 am Post subject:

--------------------------------------------------------------------------------

Molson wrote:
1-2 reps is pure strength for advanced bb

3-5 is strength

5-6 is good for most people for strength.

Anything above that is for "size", but I think doing any more that 6 is a waste of time. Why not get big AND strong?


IMHO, stick with lower rep ranges.

Thest best two routines are 5x5 and 4x6 (sets x reps). I have found both extremely successfuly. EXTREMELY!


Avais;
Wheres your consideration of time?

If one can do 8 "reps" in a set to failure in 20 seconds

and someone else does 6 "reps" to failure in 30 seconds all with the same weights

Who did more work?

"rep" cadence is hugely important, dont get hung up on this # reps for this or # reps for that, time is the true measure of work not reps. FYI the anaerobic range is >60 seconds, work hard enough to cause the adaptive



Sorry Avais your wrong. I'm sure we can all agree that I could do 20 reps in 20 seconds, a higher workrate? yes but a waste of time.

Shrinker - as your new to the gym I would advise - full body work outs - this is to improve your strength and get your muscles used to working out - opposed to splitting your routine into body parts, i.e chest on monday etc - stick to compound exercises - these are exercises that use more than one joint.

There are lots of arguements about how to achieve certain goals, i.e. drop sets, pyramid etc...

All you need to know is the basics, to bulk up you need a calorie surplus - your are eating more good food than you are burning off.

Regarding reps - to bulk you need to increase the weight and reduce the reps.

Some suggestions;

5x5reps - 4x4 - 3x3 and once you have strengthened your muscles throw in a one rep max aswell.

Change your work out every 6 weeks - otherwise your muscles will be used to the exercises.

I read menshealth as I find the nutriational information is useful - buy a mag - read online and ask at the gym. As long as you follow the basics and commit to 3-5 times per week you will see results.

Good luck mate and keep us posted on your goals.

Minerals x
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