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2002/08/10, 10:34 AM
Hi, I am starting the free trainers muscle mass program next Monday. I am a beginner and have only been throwing around the weights for less than a month. Question: the program allows me to type in my own weights. Am I to increase or decrease the amount of weight after each set? It has given me 4 sets each exercise, with decreasing # of reps. Maybe I am to keep the weight the same? (hope so)
Thx
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2002/08/10, 10:48 AM
increase the weight as the reps decrease. good luck with your program! =)
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2002/08/10, 11:00 AM
Big-e, So glad to hear you've joined us! :0) This new interest in your health and fitness will change your life. It really changed mine. To answer your question: you have to INCREASE the weight with each subsequent set - this is why the reps go down. You have to shock your muscles into doing more work than they're used to. It takes a little while to figure out what your weight amounts are, but you will soon enough. Just remember, the MOST important thing is FORM, above all else. Don't make the classic mistake of lifting more weight than you can do PROPERLY. Start out a little lighter than your initial estimate so that you can get the movement of each exercise down perfectly. Once you've mastered proper form, you will get the most out of your workouts. Bad form just wastes time because your using other(auxilary) muscles to lift the weight instead of focusing on the target muscles. It also increases the risk of injury. Good luck!
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2002/08/10, 12:52 PM
Great, thanks for the replies! Next beginner question, what (if any rest) is there between sets? 30, 60, 90 seconds? 2 hrs? ;) Thx
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2002/08/10, 12:55 PM
Did some quick searching, found the following quote that prob answers my question: If you're looking for mass, 1-2 minutes between heavy sets. To tone up, 30-60 seconds between lighter sets. Sounds like about a minute is what I am going to do, less if I haven't passed out yet. ;)
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