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beginning weight to lift and progression

jonnybgood Posts: 7 Joined: 2002/10/30	2002/10/30, 08:46 PM I just signed up the exercise program, but I'm not sure how much weight to start off with and how much weight to increase by between the sets. Thanx, I would appreciate any help.
Carivan Posts: 8,542 Joined: 2002/01/20	2002/10/30, 09:01 PM Welcome jonnybgood. When you start start off by trying what you can lift comfortably. I usually add 5lbs at a time and do 9-12 reps. Depending on what your goals are its different for everyone. Example. For a concentration curl you might want to start with 15 and if you can do them comfortably then increase till you feel resistance. Fill in your profile. Again welcome and good luck
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2002/10/30, 09:33 PM welcome jonnybgood, just do what carivan says and you'll be good to go. it takes a bit of time to adjust to exactly what weights are sufficient but you should get it down soon -------------- Bettia.... You are nothing less than Beautiful in my eyes.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/10/31, 01:54 AM Try to feel your way. You have to feel your muscles working (and burning slightly!!) Not too heavy to start with but not with those tiny little pink dumbbels either! (o: Good luck! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
jonnybgood Posts: 7 Joined: 2002/10/30	2002/10/31, 03:05 PM Here is an example of what I'm asking. I max barbell bench 135 lbs. 10 reps. Should I do my 1st set 12 reps @ 95 lbs.(70% of max), 2nd set 6 reps @ 110 lbs., 3rd set 5 reps @125 lbs., and 4th set 4 reps @ 135 lbs.? And how much time should I allow between sets? Thanx for the advice. ============ Quoting from carivan: Welcome jonnybgood. When you start start off by trying what you can lift comfortably. I usually add 5lbs at a time and do 9-12 reps. Depending on what your goals are its different for everyone. Example. For a concentration curl you might want to start with 15 and if you can do them comfortably then increase till you feel resistance. Fill in your profile. Again welcome and good luck =============
Carivan Posts: 8,542 Joined: 2002/01/20	2002/10/31, 05:43 PM I would stay at the 95lbs for all the sets. But if you can do the 12 reps try increasing to 100lbs. If you can only do 9 thats fine,but work up to 12 reps. For the rest it depends on if you want to burn more fat rest only 30 sec. If not rest a minute. Others on here will give some other suggestions as well. Good luck -------------- To change it, or to create it, simply train it!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/11/01, 11:08 AM Ok, your max is not 135 for 10 reps. A max is a one rep thing like 225 for one rep is a maxout ( Ihope that made sense). Since you can get 135 for 4 reps what you need to do is not do 95 lbs for the first set. That first set is a warm up set and needs to be light try just the bar. Ok then make your first set 85 for 10 reps, 2nd 95 for 8 reps, 3rd 110 for at least 6-8 reps. 4th try for 120 for another 8 do not be upset of all you get is 6. That is a classic mass buliding routine. To bulid mass stay within the 6-8 rep range and use weights that you can just barely get the reps with. When you can do it easily add more weight. What I try to do is to add either reps or weight each week. -------------- Lifting equals peace of mind!!!