• FreeTrainers.com Forums
• Beginners to Exercise
• Is there a scientific way....

Group: Beginners to Exercise

Is there a scientific way....

vampire_uk_75 Posts: 5 Joined: 2004/10/09	2004/10/10, 12:32 AM I am new to this and was wondering if there is a scientific way to calculate how much weight to lift to gain mass?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/10, 01:05 PM No not that i know of. Pick out a program on here for gaining mass an follow the rep reange that they giver you. Usually 8-4 reps is sufficient for growing muscle. You just gotta figure out what weight you can lift only 8 times or 4. It's a trial and error process.
vampire_uk_75 Posts: 5 Joined: 2004/10/09	2004/10/10, 03:30 PM thanks justin, i am REALLY new to this so would like help. Do i just keep adding weight to the lift or would that burn out the muscle before i got to the 1 rep max? :dumbbell:
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/10, 03:38 PM Actually come to think of there is a way if you figure out your 1 rep max then take like 75% of that you should get like 4 reps not sure though maybe someone else knows. I just go by feel if i put weight on there and try to do 8 reps and can only get 6 reps i'll drop 5lbs. next time, if i can only get like 7 reps i'll keep doing the same weight till i can get 8 reps then move from there. Welcome to the site it is an excellent source of information on fitness and nutrition there are many knowledgeble people on here. keep asking ?'s till you get it, there's nothing wrong with asking.:big_smile:
vampire_uk_75 Posts: 5 Joined: 2004/10/09	2004/10/10, 07:08 PM thanks again justin i shall work from your suggestions and see how they work. i'll keep you informed of my progress.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/10, 07:14 PM The ideal thing to do is always challenge the muscle. Use a weight that is heavy enough to do this. If you can complete 8-12 reps with a certain weight pretty easily, it is too light. Challenging the muscle induces overload, overload induces growth. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
vampire_uk_75 Posts: 5 Joined: 2004/10/09	2004/10/10, 07:57 PM cheers bb... by the look of it i need all the help i can get because this is all new stuff to me. i got taught to do what you can when you can, and by this i mean i was doing very little in the way of progress in the muscle building, or wasting time and money. thanks again