What weight should i lift to build muscle and how much should i do it?
I’m 14.I now have a weight set up to 40 pounds. I want to erect some muscle what weight would be the best for building muscle and how many reps should i do?
It really depends on how long you have been working out and what you can comfortably work with.
When I was in the military the rule of thumb was this:
heavy weight+low reps=bulk
set alight weight+ high reps=cut/definition
For model:
Method One
HIGH/HEAVY WEIGHT WITH LOW REPS=BULK
If you choose to work out with a weight which may feel a small heavy your repetition and sets will be low. i.e. arm curls, 15lbs. of weight. you may only be able to do 5 curls at a time. Those 5 curls will be considered "a set" so you will have lifted a total of 75lbs in one set. But, each curl is considered a "rep"(repetition). Therefore, 3 sets of 5 would be a total of 15 reps, and total weight would be calculated as:
15lbs.x5reps x 3sets for a total of 225lbs. OR 15lbs. x 5reps=75lbs.x3 sets=225lbs
This method will give you bulk and beef.
Method Two:
LIGHT WEIGHT WITH HIGH REPETITIONS
If 5lbs. is set alight to you, then you may be able to do 15 curls at a time. Then your "One Set" would consist of 15 reps(repetitions), and if you can do three sets of these it would be calculated as :
5lbs. x 15reps=75lbs x 3sets=225lbs. or 5lbs. x 15reps x 3sets=225lbs.
This method will give you cut and definition.
So, it isn’t so much in how "MUCH" weight you work with, but, "HOW" you work with it!
If you had an identical twin, who ate the same as you and worked out with the same amount of pounds as you, but he chose "Method One" and you chose "Method Two"; Than the both of you would have two different types of body styles.
The method you choose depends on what you want to do or be in life. If you want to maintain your speed and flexibility, you may not want to bulk up. But, if you want the body that will slow others in being quick to mess with you than you would want to sacrifice speed for security.
In any case, stay dedicated and natural to yourself. Stay away from steroids they will shorten the length of the manhood in your pants, as well, cause irreversible hurt to your health. (I am not kidding!)
Oh Jeeezz…..
First Off, There is no honest Weight that builds muscle. You need to do the right amount of weight that you can struggle with but still complete the rep with excellent form.
Second, If you just starting out.. I would 3 sets of 10 reps for each exercise. Buy a Muscle and Fitness magazine and read… Also check out bodybuilding.com they have fantastic beginner programs.References : All I do is workout
the right weight for building muscle is when you can do more than 8 reps when lifting slow (2s up and 2s down) but less than 15
the weight depends on the exersise that you are doing
i’m your age now and i suggest you doing
12 reps -20s rest- 12 reps -20s rest – 12 reps
———
don’t exersise more than 3-4 times a weak or you will overtrain
an model workout u could do (the one i do atm ) :
3*12pushups
3*12 dumbell curls (heavy weight)
3*12 crunches for abs
3*12 dumbell flies
3*12 dumbell rows (+- 34lbs )
3*12 french dumbell press
3*8 pullups
3*12 bycicles for abs
3*10 raising wheigts for shoulders
do them slow !References :
What up champ. If you want to be a future athlete/bodybuilder then I can give you some help.
Have a companion with you to spot you in case you can’t lift the weight. You will need to see what weight is so hard that you can only do one rep (one lift). Then get a calculator, and multiply .65x(The one rep/lift weight). Model 40lbsx.65 = 26 lbs. With this you could start with 2-3 sets of 8-10 reps/lifts with 25lbs. You will want to add a small weight every week, and you’ll notice your muscles getting larger. Eventually if you stick to it, 40lbs will be cake for you. At that point you can question your parents for more weights. Make sure to eat enough chicken/fish/steak to erect those muscles up. Excellent luck!
**Update**
In response to Dogdacious. The myth of low weight, high rep = cut has been debunked long ago. That was the ancient school way of thinking. It technically does work, just because you’re doing so many reps that it’s basically a cardio workout. But a pure cardio workout would be much better in terms of results for getting cut/ripped. Muscles can do ONE of TWO things. Get larger, or get smaller. There is no special "toning" lift type. You just cardio to burn the stout that hides your muscles. But you are right on gauging yourself based on how experienced you are with lifting. From my experience training others, linking the 1-3 set range is excellent for newbies. Listen to your body, and gauge it off of that.References : 10 years of experience via training with former USMC Recon freinds. 4 Years of giving others personal training. Former fatty that place in the time to research the right ways to do things. Also a personal trainer that specializes in obese/overweight people with a butt goal of weight loss.
It really depends on how long you have been working out and what you can comfortably work with.
When I was in the military the rule of thumb was this:
heavy weight+low reps=bulk
set alight weight+ high reps=cut/definition
For model:
Method One
HIGH/HEAVY WEIGHT WITH LOW REPS=BULK
If you choose to work out with a weight which may feel a small heavy your repetition and sets will be low. i.e. arm curls, 15lbs. of weight. you may only be able to do 5 curls at a time. Those 5 curls will be considered "a set" so you will have lifted a total of 75lbs in one set. But, each curl is considered a "rep"(repetition). Therefore, 3 sets of 5 would be a total of 15 reps, and total weight would be calculated as:
15lbs.x5reps x 3sets for a total of 225lbs. OR 15lbs. x 5reps=75lbs.x3 sets=225lbs
This method will give you bulk and beef.
Method Two:
LIGHT WEIGHT WITH HIGH REPETITIONS
If 5lbs. is set alight to you, then you may be able to do 15 curls at a time. Then your "One Set" would consist of 15 reps(repetitions), and if you can do three sets of these it would be calculated as :
5lbs. x 15reps=75lbs x 3sets=225lbs. or 5lbs. x 15reps x 3sets=225lbs.
This method will give you cut and definition.
So, it isn’t so much in how "MUCH" weight you work with, but, "HOW" you work with it!
If you had an identical twin, who ate the same as you and worked out with the same amount of pounds as you, but he chose "Method One" and you chose "Method Two"; Than the both of you would have two different types of body styles.
The method you choose depends on what you want to do or be in life. If you want to maintain your speed and flexibility, you may not want to bulk up. But, if you want the body that will slow others in being quick to mess with you than you would want to sacrifice speed for security.
In any case, stay dedicated and natural to yourself. Stay away from steroids they will shorten the length of the manhood in your pants, as well, cause irreversible hurt to your health. (I am not kidding!)References : 10 years combined military duty I like physical training!
Be careful when trying to bodybuilding at such a young age. Your bones are weaker as they are still growing and haven’t yet fully hardened. The constant stress can place too much strain on young muscles, tendons and areas of cartilage that haven’t yet turned to bone (growth plates) — mainly when genteel technique is sacrificed in act of kindness of lifting larger amounts of weight.References :