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2007/10/10, 11:27 AM
I've decided I can no longer continue to gain weight. I haven't worked out since high school but since we have a gym here at the office, I thought I would give this a try.
How many reps and what weights are recommended to start. I saw what excercizes were assigned to me, but how do I determine how many and how much?
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2007/10/11, 06:55 AM
You have to test. The first set of reps is the warmup, so that's done with a bit less weight. Try the lowest weight on the mashines or free weights. Then you know how that feels; hard - not so hard - easy - too easy. After that, you have a better idea on what weight to use for the next set. The last set is where you can use as much weight you think is possible, and not do all the reps. You should try and match the number of reps with the weight, so that you can barely do the last couple of reps. That way you'll teach your muscles to grow and work. If you're really out of shape, then do the first week easy, maybe with weight that is comfortable, but not too hard, so your form is good for every rep. Hope it helps... I'm only on my 4th week so far, but doing well, and this works for me, so it might work for you too.
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Getting there... one kg at a time...
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2007/10/11, 08:28 PM
Hey Sam, welcome! I have a few questions for you before I can give any suggestions. Have you ever done any serious lifting? What is your heigh/weight? Any medical issues like hypertension, cardiac disease, asthma? What equipment is available to you?
Beyond that, I would extend the break-in time to two weeks, and I would also recommend that you don't worry about muscle/strength gain until the third week. First two weeks are about training your nervous system, not your actual muscles, to become more efficient and tuned in to the lifting motions. Keep the weights light enough so that you're just feeling a light burn at the end of all your rep's, and I'd do just two sets of each workout. Remember it's just for the first two weeks, and since your muscles are competely untrained, even such light weight will make your plenty sore the next day, but light weights at first gets your body used to the motions and lets you concentrate on perfecting form, so that when you jack up the weights during week three, you'll be much less likely to injure yourself.
I won't be able to say anything more specific about what actual exercises to perform until I know more about you.
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\"We must be the change we wish to see in the world\" - Ghandi
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