Should i combine low/heavy and high/light rep weight training in each of my work!
Question: Should i combine low/heavy and high/light rep weight training in each of my workouts!?
I heard that there are benefits of both low/heavy reps and high/light reps!. So should i do both in a workout!? eg!. Do heavy weights low repetitions and then light weight high repetitions afterwards!? Or should i just do heavy/low reps for 2 weeks and then switch over to light/high reps for the next 2 weeks!. By the way i'm 15 and iv been lifting for about 3 years!. I just want to get stronger and make my muscles big and toned (hard and shaped)!. I lift about 13 kg for heavy and about 8kg for light!.Www@Answer-Health@Com
Answers:
To get bigger and stronger you need to regularly increase the load you are lifting!. That triggers the body's adaptive mechanisms!.
Next, you need to lift heavier!. 8 and 13 kg dumbells are not heavy enough for most exercises!. Your strength development will be very limited with them!.
You need adjustable dumbbells or a barbell, so you can increase the load little by little as you get stronger!.
The weight used varies depending on the exercise!.
To develop size and strength you pick weights for each exercise that make the movement challenging to do 8-10 reps!. (Of course, be sure to do 1 or 2 warm-up sets with lighter weight to avoid injury!)
Increase the weight by small amounts frequently to keep challenging your body to stimulate growth!.
After a few months of 8-10 reps per set, you may want to further increase the weight and work in 5-8 reps per set range!. That will develop more strength!.
If you use weights that are light enough to allow you to lift more than 10 reps you will not develop strength very quickly!.
Train all the major muscles in your body!. Use compound exercise (those that use 2 or more joints), they give the fastest development!. E!.g!. Dead lift, Overhead press, Pull-ups, etc!.
Www@Answer-Health@Com
Next, you need to lift heavier!. 8 and 13 kg dumbells are not heavy enough for most exercises!. Your strength development will be very limited with them!.
You need adjustable dumbbells or a barbell, so you can increase the load little by little as you get stronger!.
The weight used varies depending on the exercise!.
To develop size and strength you pick weights for each exercise that make the movement challenging to do 8-10 reps!. (Of course, be sure to do 1 or 2 warm-up sets with lighter weight to avoid injury!)
Increase the weight by small amounts frequently to keep challenging your body to stimulate growth!.
After a few months of 8-10 reps per set, you may want to further increase the weight and work in 5-8 reps per set range!. That will develop more strength!.
If you use weights that are light enough to allow you to lift more than 10 reps you will not develop strength very quickly!.
Train all the major muscles in your body!. Use compound exercise (those that use 2 or more joints), they give the fastest development!. E!.g!. Dead lift, Overhead press, Pull-ups, etc!.
Www@Answer-Health@Com
idk!.!.!.i though 15 was too young for lifting!.!.!.Www@Answer-Health@Com