Ok What is the better workout?!
Question: Ok What is the better workout!?
basically, how do you get the most benefit!. using a 20 pound, if i do like 25 reps, or with a 5 pound dumbbell, doing like 500 reps!.Www@Answer-Health@Com
Answers:
Alright so there is a very long answer to your question, I will try to keep it brief and if you would like any more details please feel free to contact me and I'll be glad to give you more information!.
It is helpful to think of resistance training falling under four different goal-oriented categories!. Power, Muscular Strength, Muscular Stamina, and Muscular Endurance!. With each of these goals, there is a rep range to go with them!.
Power, 1-3 reps
Strength, 4-6 reps
Stamina, 10-12 reps
Endurance, 20-25 reps
For your purposes, we should probably throw out the idea of 1-3 reps to build muscular power!. Powerlifting can be very dangerous without close supervision and spotters!. Additionally, powerlifting puts a very large amount of stress on more than just muscles (tendons and joints)!.
Another concept that is important to understand is the idea of training "to failure"!. This means that whatever the rep range, you choose an amount of weight that makes you not able to do any more reps than the specified number!.
In order to satisfy your goal of muscle gain, you will want to be within the strength range!. All of your exercises should be sets of only 4-6 reps, and with training you failure, you should choose an amount of weight that does not allow you to do a single more rep at the end of the set!. The only way to truly get the most muscle gain out of your workout is to train to failure!.
A way to track your improvement would be the following!. We'll use the workout of a chest press as our example!.
Begin by choosing a weight that you can chest press only 4 times and NO MORE than 4 times!. After training with this amount of weight at 4 reps per set for a week or so, you may find that it takes 5 reps to train to failure!. Another week and maybe it is 6 reps!. After you are able to do 6 reps, it is then time to increase the amount of weight until you can only do 4 reps again to failure!. The process continues like this, with adding reps to get to 6 and then adding weight to go back to 4 reps!. You will be able to track your results and see improvement very clearly!.
Just a side note, it may be helpful and balance your muscle fibers out some to throw in a "stamina" or "endurance" set every once in a while, where you choose an amount of weight you can lift 10 times to failure and an amount you can lift 20 times to failure!. One set of these on each exercise each workout session will keep your mind fresh as well, because variation becomes important when you are only doing 4-6 reps!.
Hope this helps, again let me know if you need any more information!.Www@Answer-Health@Com
It is helpful to think of resistance training falling under four different goal-oriented categories!. Power, Muscular Strength, Muscular Stamina, and Muscular Endurance!. With each of these goals, there is a rep range to go with them!.
Power, 1-3 reps
Strength, 4-6 reps
Stamina, 10-12 reps
Endurance, 20-25 reps
For your purposes, we should probably throw out the idea of 1-3 reps to build muscular power!. Powerlifting can be very dangerous without close supervision and spotters!. Additionally, powerlifting puts a very large amount of stress on more than just muscles (tendons and joints)!.
Another concept that is important to understand is the idea of training "to failure"!. This means that whatever the rep range, you choose an amount of weight that makes you not able to do any more reps than the specified number!.
In order to satisfy your goal of muscle gain, you will want to be within the strength range!. All of your exercises should be sets of only 4-6 reps, and with training you failure, you should choose an amount of weight that does not allow you to do a single more rep at the end of the set!. The only way to truly get the most muscle gain out of your workout is to train to failure!.
A way to track your improvement would be the following!. We'll use the workout of a chest press as our example!.
Begin by choosing a weight that you can chest press only 4 times and NO MORE than 4 times!. After training with this amount of weight at 4 reps per set for a week or so, you may find that it takes 5 reps to train to failure!. Another week and maybe it is 6 reps!. After you are able to do 6 reps, it is then time to increase the amount of weight until you can only do 4 reps again to failure!. The process continues like this, with adding reps to get to 6 and then adding weight to go back to 4 reps!. You will be able to track your results and see improvement very clearly!.
Just a side note, it may be helpful and balance your muscle fibers out some to throw in a "stamina" or "endurance" set every once in a while, where you choose an amount of weight you can lift 10 times to failure and an amount you can lift 20 times to failure!. One set of these on each exercise each workout session will keep your mind fresh as well, because variation becomes important when you are only doing 4-6 reps!.
Hope this helps, again let me know if you need any more information!.Www@Answer-Health@Com
you can't build muscle with those weights!. your muscle will only build with weights that it's not used to!. if your muscles can do 200 reps with a certain weight, there is no reason for them to grow because they can handle the weight!. those weights are only going to get you toned!.
buy some heavier weights that you can't do more than 12 reps!.Www@Answer-Health@Com
buy some heavier weights that you can't do more than 12 reps!.Www@Answer-Health@Com
Neither!. Both suck, no offense!. If your looking to build muscle and strength, go with higher weight, lower reps, such as a 5x5 routine!.
also dont do only one workout!. Spread it out amoungst the muscles of your body!.Www@Answer-Health@Com
also dont do only one workout!. Spread it out amoungst the muscles of your body!.Www@Answer-Health@Com