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2001/12/29, 12:58 PM
Hi,
I'm totally new at weight training. How do I figure out how much weight I should start out with for a given type of exercise?
Does the schedule automatically increase the weight (based on the initial poundage submitted)in the following weeks?
Also, some sites recommend slowly increasing the weight (resistance) between sets, how does your program incorporate that.
Thanks a ton!
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2001/12/29, 04:42 PM
welcome mighty..
yes.. you should increase the weight in each set.. or atleast so that you fail at the number of reps that you are given to perform. For example, if you should do 12 repetitions, pick a weight that you can only do 12 maybe 13 repetitions with proper form. You'll have to experiment a few times to get a hang for what your strength is. Then for example if you are asked to do 10 repetition for the next set, then you should pick a heavier weight where you can only do the 10 repetitions with..
Understand? let me know.. we're here to help.
.o0 Arnold 0o.
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2001/12/30, 04:01 AM
It's a good question Mighty, if you really want results, choosing the right weight is primordial.
Otherwise you'll never shape those muscles.
You need to feel the muscle work, a slight burning.
And yes, less repetitions, more weight.
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2002/01/01, 02:32 PM
HAPPY NEW YEAR from Chicago!!!!!
Thanks for the feedback.
What do you guys think about the PYRAMID PRINCIPLE. Here's how one of the websites describes it: (if this doesn't make sense please try this link-"http://www.thepumpingstation.com/beginner.html")
The idea of pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
SET#1
SET#2
SET#3
SET#4
WEEK#1
55% of Max
60% of Max
60% of Max
65% of Max
WEEK#2
60% of Max
65% of Max
65% of Max
70% of Max
WEEK#3
65% of Max
70% of Max
70% of Max
75% of Max
WEEK#4
70% of Max
75% of Max
75% of Max
80% of Max
WEEK#5
70% of Max
75% of Max
75% of Max
80% of Max
WEEK#6
70% of Max
75% of Max
75% of Max
80% of Max
Sorry about the long post!
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2002/01/01, 04:35 PM
It my favorite training system. Works well for me.
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2006/10/25, 08:32 PM
CHOCOLATE!!!!!:laugh:
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