stu21t

Ok sorry for the dumb ass question but,
How heavy a weight should you lift?
As in if you wanted to do 3 sets of 10 reps should the weight be so heavy that you can only just manage to lift it on rep 10 but after a short break can do another 10 again barely managing number 10?

I've just got a weights bench for home and have never been into lifting but would like to put on some size.

I don't have a great selection if weights and dunno what my maximum amount would be but does the above sound right or a touch heavy?

Cheers

stu20004x4

if its size youre after then ideally you want to lpwer the reps and raise the weight. say 4 reps and sets of 5. without seeing you train its hard to say a specific starting weight, best thing to do is go see a personal trainer or a free trial at a gym, safest way to avoid injury imo.

and before you goloading the weights up, make sure you do plenty of stretching exercises and warm up reps, these will be minimal weight or just the bar weight for warm up reps.

stu20004x4

where bouts in south london are you i know a few personal trainers that would help you out

stu21t

I'm in Croydon mate.
I did wonder if I could go to see a personal trainer in a gym without being a member? Like once a month to be shown what to do at home.

I've been a gym member before and it's not my thing at all. I don't really know what I'm doing and get bored too easily.

I do kickboxing 2-3 times a week for 2-2.5 hrs so get plenty of cardio and plyometrics then.

Don't have time to go to the gym so bought a bench for home.


For a warm up I will do a lot of skipping, some press ups and sit ups before touching the weights.

But will change to high weights and low reps.
Thanks.

stu20004x4

it wont be cardio warm up you need, you need to warm up using certain stretching tecniques, there are different ones depending on what area you are working on, ie back, arms, legs etc. if you dont warm up properly you could cause damage to muscles, ligaments etc, and you will feel like you have been hit by a bus the following day lol.

trust me its worth a session with a PT just so you dont injure yourself mate. im in new eltham so a bit far for you to travel to see my pals, try joining muscletalk.co.uk loads of trainers on there you should find someone local

stu21t

Ok mate, thanks for that.
Will google the stretches and look for a pt in muscle talk.
I do know a guy who works with my missus that I'm going to ask if he will help me as he knows what he's doing.

CrOwSoN15

On the contrary, if you want pure size without gaining strength, then high reps/low weights is the way, aim for 18-20 reps, drop your recovery times to keep the intensity up.

If anything you'll lose strength, but gain plenty of size.

stu21t

Definately don't want to lose strength.

I don't see the point in doing the work and not gaining strength.
What do you do to get both bigger and stronger?

CrOwSoN15

You'd gain the size then build on strength

Low reps high weight is your friend for doing both.

Dan cosworth 4x4

I wouldn't worry too much about putting on weight at this point! It takes years of dedicated training 4 times a week before you start to really notice. Get your diet right first, this is by FAR to most important part. Some say up to 80% diet, 20% weights. You will never gain size and strength without a good diet.

stu21t

I do have a good diet and been doing kickboxing for a few years now. So am pretty fit, and fairly well cut but for my size I have quite small arms lol.
I'm a builder and do plenty of lifting at work and it's full range of movement too. So I'm not weak but just want more lol.
I'm 6'2 and just dropped from 82 to 79kgs
I don't want to go over 85kgs but appreciate that I'm not going to put on 6-7kgs quickly or easily so that's not a prob but would like to be back up to 82-3 again and slightly bigger.

Basically any weights will be better than what I do now, which is nothing lol.

stu21t

And when you say high weight low reps are we talking
5reps x 3 sets of a weight were I struggle to lift it on rep 4&5?

CrOwSoN15

When I talk about heavy lifting I usually refer to power lifting.

When I was power lifting last year I'd be aiming for 3 reps tops, 5 sets and the last should be a real struggle to hit 1 or 2 reps.
That was only flat bench press, dumbells/barbell, dead lifts and squats. A couple of times a week I'd throw in an Olympic lift like a clean and press just to mix things up.

Depends what you're after though!

Dan cosworth 4x4

Try supplements, protein bars and shakes, if you increase your protein and calorie intake you should see a gain in weight. You will need 1g per kg of body weight minimum so approx 80g of protein per day split between max intake of 20g per sitting. I would say expect to see a 1Kg increase per month. Continue to train the way you are comfortable with for strength to avoid injury. 8 to 10 reps, 4 sets, gradually increase the weight over time....remember this hard work or everybody would be doing it

stu21t

I think I eat ok,
Oats at breakfast,
my protein hurricane xs at 10am
2 Chicken/fish salads during the day on non training days,
2 Chicken breasts and rice or 500g mince and pasta on training days
Dinner on non training days is meat, veg & small portion of potatoes, whatever the missus cooks,
Training days I don't eat much dinner as it's too close to training before or too late after for a proper meal so just grab a sarny or chicken on my way home and another shake straight after
Snacking is nuts, fruit or yoghurt.

I struggle to find the time to eat more , and dunno what else to have?
Plus it's damn expensive lol.

CrOwSoN15

Not overly clued up on the diet side of things but that seems fairly good, if you're not already then I'd swap to wholegrain rice/pasta.

What time do you train? I get back about 10 at night and will still have something to eat then.

stu21t

Yep, brown pasta/rice/sugar/bread.....
I eat minimal carbs
Training is 7-9:30
Have a shake straight after getting changed so 20mins later,
Usually get home at 10:30ish so can't really start cooking hence just eating some chicken slices or drumsticks or a tuna sandwhich

Jimboxr4x4

Get yourself a powerbar pull up bar and do some wide grip pull ups. Good for building your arms and upper body. If you do the full range of motion you'll get a really good workout.