Lifting

  • Thread starter Garconis
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Garconis
Garconis
To gain mass, is it best to start at a lighter weight and work to a heavier weight for a set? Or the opposite?

I know this isnt the right forum, but I need a quick response.
 
Originally posted by Garconis
To gain mass, is it best to start at a lighter weight and work to a heavier weight for a set? Or the opposite?

I know this isnt the right forum, but I need a quick response.

That's the correct way. Try to do 5 of the light weight and then increase 10 lbs until you reach your max and then go back down. That's what I do and it does help you gain mass :)
 
yeah Thio pretty much has it. I do 5 sets of 12 -15 at 80
% of max.

Thio is right on que on how to get your max.
 
a rep is one full motion of movement by the muscle aka lifting the bar fully up and fully down. - Garconis, you are trying to build stanima and strength at the same time. I would actually suggest strating at max and put up as many as you can in one set, lowerweight and do the same. continue this until you can't lift anymore and do that once or twice every two weeks. you should also workout at 60% - 80% of your max . . . 60% builds stanima doing more reps and 80% builds strength and muscle at less reps.
 
My friend, who knows alot about this, told me to do it the way I am currently (as I posted in my latter post).

Is he wrong?

My goal is: Gain weight, and make it noticable with muscles.
 
i've heard that to determine your Daily Protein intake (in grams) you should take your weight (in pounds) and multiply by 1.5 to 2. This seems like an awful lot. Is this a recomendation to people who are training for competition, or for the normal person just trying to add some bulk?
 
US Navy SEAL Physical Fitness Guide has lots of info, and it's relevant, too. It tells you how to do stuff like find your working heart rate by using exercise bicycles and has plenty of charts and stuff you need in it. If you can find it, congrats, because it's really helpful.

EDIT:

I just ran a check on Amazon.com, and here's the link to the book

List Price: $19.95
Price: $13.97 & eligible for FREE Super Saver Shipping on orders over $25. See details.
You Save: $5.98 (30%)
Availability: Usually ships within 24 hours

I would suggest getting both the physical fitness guide and the nutrition guide together, it'll save you a fare amount of money.

and

If you buy both of them at the same time, it costs 25.14, which I believe qualifies you for the free shipping....
 
Originally posted by SaleenASL
i've heard that to determine your Daily Protein intake (in grams) you should take your weight (in pounds) and multiply by 1.5 to 2. This seems like an awful lot. Is this a recomendation to people who are training for competition, or for the normal person just trying to add some bulk?

Muscle is made up of amino acids/protein. When you train, you cause micro-tears/trauma to the muscle, protein repairs these tears and causes the tissue to become larger and stronger. Without adaquate protein intake, you won't get the results you're looking for.
 
the reps scheme for adding mass is 6-12 reps, for gainning strength 3-5 and for power 1-3. I feel it is beneficial to go through all lifting cycles starting with mass, unless your are a performance athlete then you want to stick with strength and power, adding mass may prohibit optimal performance depending on your sport. I your are lifting for recreation then all cycles are open field. If your goal is mass only then your reps should not drop below 6, if your are going for strength stay at 5 reps and if you want raw power use from 90% up to your 1rm. Some words of caution, never try your max without a spotter and never stay on the power phase for more than 2 weeks, any longer and your max will actually go down. How do I know this, because I recently suffered a 15 pound drop in my max from 405lbs to 390lbs, benching max for 4 straight weeks. I hope this has been helpful to anyone who reads this, I will check the forum 3 times per week so if I have helped anyone in any way hit me up, l'll reply to any one .
 
Originally posted by Option2
Muscle is made up of amino acids/protein. When you train, you cause micro-tears/trauma to the muscle, protein repairs these tears and causes the tissue to become larger and stronger. Without adaquate protein intake, you won't get the results you're looking for.

Obviously protein intake is important, but 1.5-2 x your body weight in grams seems like a very large number. Is this number accurate?
 
Originally posted by Option2
1.5-2g's per lb of bodyweight is correct.

but is 1.5-2g's the appropriate amount for someone who is training for, let's say, the Mr. Olympia competition? ;)

Or is that also the correct amount for someone just looking to add a little mass.
 
What I do is start with a lighter weight, do 15 reps.
Then I do 15 push ups.
Heavier weight, 15 reps.
15 push ups.
Heavier weight, 15 reps.
15 pushups and so on.
This REALLY gets those pecs and arms going.
Remember: Eat that protein.
 
no, it was a barbell. apparently the allen screw came loose. It's fixed. it's a 30 barbell, nothing to fancy. it isn't a straight barbell though.

i can't find the box to the barbell. the weights are marcy grips.

the look like the set on the right.


BB-10_s.jpg


but with less pronouncement.
 

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