Weights I'm restarting them but have some questions?!
Question: ok, i used to do alot of weight lifting but i gave up because i thought what is this doing its pointless, but i have a gym doing nothing so i would like to start up again, so i would like to ask you:
1. how many reps to how much weight should i do
2. what to eat like protein but explain
3. how many nights a week
4. i have a gym similar to this is this ok for body bulidinghttp://www.argos.co.uk/static/Product/pa...
5. I'm 15 can i still build myself to big mucle
IF YOU HAVE ANY TIPS PLEASE LEAVE ONE
THANKS
Answers: ok, i used to do alot of weight lifting but i gave up because i thought what is this doing its pointless, but i have a gym doing nothing so i would like to start up again, so i would like to ask you:
1. how many reps to how much weight should i do
2. what to eat like protein but explain
3. how many nights a week
4. i have a gym similar to this is this ok for body bulidinghttp://www.argos.co.uk/static/Product/pa...
5. I'm 15 can i still build myself to big mucle
IF YOU HAVE ANY TIPS PLEASE LEAVE ONE
THANKS
1. Different people have different opinions about how many reps you should do. What I do is a scale sort of.
First 12 reps with weight at about 60% of my max.
Then 10 reps with 70% of my max
Then 8 reps with 80% of my max
Then 6 reps with 90% of my max
2. Protein is the single most important thing to eat for gaining muscle. The general rule of thumb is one gram of protein per pound of body weight. Try to get as much protein from food as possible, but you can also use whey protein powder for the rest.
3. You want to give your muscles enough time to heal after a work out. Here is my suggested schedule
Monday: Upper Body
Tuesday: Rest
Wednesday: Lower Body
Thursday: Rest
Friday: Upper Body
Saturday: Rest
Sunday: Rest
Then alternate the order, you can also just do cardio on those rest days to keep you cut.
4. I doubt that that machine will help you all that much. You'd be better off just using the freeweights available at a gym or your high school.
5. 15 is a great age to get started!
The single most important suggestion I have is to keep a training journal. Record your workouts and how much you lifting so you know to try more the next time.
You should do 8-12 reps of a weight you can handle that many times
You should eat roughly .75 g- 1g of protein per pound of body weight.
You should train 4-5 times per week, giving your muscles adequate rest in between days.
You should really buy some literature on how to properly lift and eat to build muscle.
John- Exercise Physiologist
owner-Fitequipmentetc.com