10 POINTS BEST ANSWER! Beginner weight lifter can someone tell me which machines!
Question: 10 POINTS BEST ANSWER! Beginner weight lifter can someone tell me which machines to use to achieve my goals?
Im 6'0 150 lbs. I want to put on 10-20 lbs of lean toned muscle so I get bigger but not bulky like a body builder
I want big toned arms.. Triceps/biceps. Deltoids
I want a sexy back. Large firm pecs. Rock hard abs. Extremely muscular legs
Tell me what machines to use.. Number of sets?... Number of reps?
Thanks. All help appreciated.
Answers:
theres the obvious bench press. curling. simple push ups. do at least 3 sets of 20 or 6 sets of 10. with bench press i would have you do a little bit of a higher weight but do like 5 reps at a time at least 4 times. what ever you feel comfortable with. higher weight will make you gain muslce obviously but the more reps you can do the better tone you will be. there is a machine that lets you push your arms from your sides to in front of you which works out your pecks. at least 3 sets of 20 or more. agian with weights and stuff you have to do what you feel comfortable doing but try to do the minimum of 3 sets of 20. and anything that makes you extend your arms just do the minimum 3 sets of 20 (or more) you will see slight results in a week depending on how intense you are working on it and in 2 weeks the results should be more visible.
Don't use machines for upper body, they limit your movement and rotation, try using dumbells and bench press. If you want to bulk up I would highly recommend consuming protein shakes, lifting heavy weights and fewer/slower reps. Remember, no pain = no gain