I'm working out and trying to gain muscle mass should i use more weight and !
Question: if more weight how many reps should i be able to do with the most amount of weight
Answers: if more weight how many reps should i be able to do with the most amount of weight
I would suggest the following:
1) For any given exercise determine the maximum amount of weight you can lift once. For example, see how much you can curl if you are only doing 1 repetition.
2) Multiple the number from step 1) by 60%. For example, if the most weight you can curl is 100 lbs you get .60 * 100 = 60 lbs.
3) Lift the amount from step 2) twelve repetitions 3 times a week. So continuing our example, you'd curl 60 lbs 1 set of 12 repititions.
4) After 3 weeks of step 3) increase the amount of weight by 5 lbs. So now, you'd be curling 65 lbs 12 times. If you find that you can't maintain good form with the additional weight, back off and wait another 3 weeks before you try to increase the weight again.
5.) After 12 weeks repeat step 1), find out what's the most you can lift now and repeat this entire cycle.
The basic idea in body building is to push muscles to exhaustion. The approach above will exhaust muscles while allowing you to focus on proper form. Form is very important both to develop muscle and to minimize risk of injury. The other advantage of this approach is that it takes less time per exercise than a high weight or high repitition approach. This means you'll have time to work other muscle groups which will pay off in a better body.
Stick with this program and maintain a balanced diet and you'll develop muscle. Don't expect miracles overnight - everything worth having is worth working for.
more reps then increase the weight as you go.
I would go with more weight and less reps. You will get stronger faster. I have done that and notice a huge improvement in my muscle tone. Pilates is great to do too for your abs and back. It also helps you stretch, which is important for that long and lean look.
More weight and less reps will work. If you do more reps and less weight, that will usually help tone rather than build mass.
well the main thing is to stay in your discomfort zone longer. you have to keep pushing your muscles to try and lift more then they are comfortable doing.
it does end up being more weight at lower reps but that's not the main thing that will get you mass. also intake protein before and especially after workouts.