Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

weights and frequency

  • 17-01-2012 1:02pm
    #1
    have2flushtwice
    Registered Users, Registered Users 2 Posts: 1,434 ✭✭✭


    Hey,
    the same as everyone, im back in te gym for the new year.

    normally I do a bit of rowing to warm up, then do some leg work.
    next i go to the free weights area. I get a bench, do a few light weights, 4kg per dumbell, and a 20kg barbell, and make sure i dont have any cramps or pains, anbd then progress bigger, to 8kg or 10kg dumbells.

    heres where the questions lie.
    usually I would go from the 20kg warmup (1 set of 12 - real easy) to 30kg with the barbell, lying on my back in the bench.(3 sets of 12 - the last 4/5 of last set are a struggle, but i know that i can keep going to the end, and knowing I wont fail)
    yesterday, I went from the 20kg to the 40kg barbell. the first 2 sets of 12 were ok, tough but ok. the third set was tougher, after 8 i held it on my chest, and took a moment, then finished the last 4, a real struggle and slow lifts, but I got there (40kg at 12 by 3 sets) in the three sets.

    If I went to 45kg, I think I would get to 2 sets of 10, and last set may fail about 5 or 6 reps. how long should i stay at 45kg? one guy advised that i should keep pushing at 5kg a week increase, at 2 sessions a week. is this too much?

    I want to tone up a wee bit, and im in good shape already.
    but i dont want to be bulky!
    cheers!
    Tagged:


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    When you complete the number of sets you were aiming for move up. 5kg jumps are fine for now. Somewhere around 60-80kg I'd move to 2.5kg increases.

    12 reps isn't ideal if you are trying to get stronger (ie more on the bar). And is better suited to putting on size (which you don't want). Do reps in the 5-8 range.


  • #3
    megtyler
    Closed Accounts Posts: 28 ✭megtyler


    isn't it that if you want get toned, you do more reps with not so heavy weights? if you want to bulk up, heavier weights, less reps


  • #4
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    No.

    Heavy weights at low reps incourage strength gains.
    Higher reps (8 - 12) encourage size gains.

    You can't "tone" a muscle. Defined muscles are a result of low body fat.
    The rep range isn't what gives you this low body fat. You also won't be bulky by mistake. People put huge amoutn of effort in bulkign up, its not easy. Also, your diet for cutting some fat is the opposite to your diet for bulking up.


  • #5
    have2flushtwice
    Registered Users, Registered Users 2 Posts: 1,434 ✭✭✭have2flushtwice


    so i should be aiming for 6-8 reps in the 40-50kg range?
    at a certain point this will become less of a challenge. but there is no harm in staying at this level to maintain where i am at that point?
    it can be increased or decreased, depending i suppose. im not far from where i want to be at this stage, but i was forgetting about the triceps. oops!

    Mellor wrote: »
    When you complete the number of sets you were aiming for move up. 5kg jumps are fine for now. Somewhere around 60-80kg I'd move to 2.5kg increases.

    12 reps isn't ideal if you are trying to get stronger (ie more on the bar). And is better suited to putting on size (which you don't want). Do reps in the 5-8 range.


Advertisement