I was doing it all wrong-Building Muscle

Diaz

Hi All,

I have recently learned that I am going about it wrong as far as my Goal of building muscle. Too many reps with a smaller weight rather than fewer reps with a heavier weight is the problem.
I want to rectify this but I do not want to lose out on the transition from high reps to low reps by picking a weight that is too low. I have been advised to go for 8-12 reps for muscle building.

Do you think that the replacements I have outlined below will get better results as far as building muscle (not strength or endurance)

22 standing EZ Bar curls with 10kg weight on either end - Replace with 8 EZ Bar curls with 15kg on either end.
20 seated shoulder press with 15kg dumbbell - Replace with 8 seated shoulder press with 18kg dumbbell (would the machine be better for this than free weights)
45 bench press with 15k dumbbell in each hand - Replace with 12 bench press with 18k dumbbell in each hand.
36 Bent over row with 15kg – Replace with 12 Bent over row with 20kg.

Cardio: 15 min run and 15 min bike (as I am still trying to trim remaining bodyfat)

Any suggestions thoughts would be appreciated.
Tx

Reekwind

The rule that I use is very simple: If I can do more than 12 reps then I increase the weight; if I can do less than 8 then I lower it. It's much easier for you to find this range through trial and error* than it is for internet peeps to comment

*Obviously work up gradually rather than trying to lift the heaviest weight in the place

yermandan

In relation to your trimming of body-fat, forget your 15/15 bike and treadmill and use that 1/2 hour for HIIT. You won't even need 30 minutes and will see quicker results.

Something like this:

http://www.menshealth.com/deltafit/unbelievable-4-minute-cardio-workout

Best of luck

Diaz

Reekwind wrote: »

The rule that I use is very simple: If I can do more than 12 reps then I increase the weight; if I can do less than 8 then I lower it. It's much easier for you to find this range through trial and error* than it is for internet peeps to comment

*Obviously work up gradually rather than trying to lift the heaviest weight in the place

Thanks - thats a good way of working it out. When you say 12 reps though do you mean 1 set of 12 reps or do you mean a series of sets of 12 reps? As in do 12 reps just about, rest for 1-2 mins and then do another 12 reps or are you saying the weight should be heavy enough that you can just only get through 1 set of 12 reps?

Thanks

Mellor

Diaz wrote: »

Thanks - thats a good way of working it out. When you say 12 reps though do you mean 1 set of 12 reps or do you mean a series of sets of 12 reps? As in do 12 reps just about, rest for 1-2 mins and then do another 12 reps or are you saying the weight should be heavy enough that you can just only get through 1 set of 12 reps?

Thanks

You should be doing more than 1 set of each movement. Lets say you are doing 3 sets.

If you can only get 12 on the first set and then get 10 and 9 reps (for example) then stay at that weight.

If you can do 12 in all 3 sets, then you should up the weight.

Diaz

Mellor wrote: »

You should be doing more than 1 set of each movement. Lets say you are doing 3 sets.

If you can only get 12 on the first set and then get 10 and 9 reps (for example) then stay at that weight.

If you can do 12 in all 3 sets, then you should up the weight.

OK, I get wot you mean now, thanks.