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Post by Oti on May 2, 2009 1:39:38 GMT -5
This is sort of because of David's posts on the G4 forums about gaining weight from weight lifting. While that is definitely possible, it is also preventable; someone who lifts often (like me, for example) doesn't have to get huge, bulky muscles.
If any of you have any questions about weight training, post them here. I'd be more than happy to answer them and, hopefully, dispel some myths.
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Lennon
Levi Meeuwenberg
Posts: 793
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Post by Lennon on May 2, 2009 11:51:05 GMT -5
Couldn't you do higher reps and low weight to gain that endurance and keep your more compact muscle?
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Post by Oti on May 2, 2009 17:33:02 GMT -5
While that would work on endurance, it wouldn't give you any strength or power.
So yeah, you'd stay the same size, but you wouldn't progress in other areas.
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Lennon
Levi Meeuwenberg
Posts: 793
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Post by Lennon on May 2, 2009 20:01:41 GMT -5
So what do you suggest on increasing strength while keeping that small size?
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Post by Oti on May 2, 2009 20:57:25 GMT -5
4-7 sets of 1-5 reps using 80-100% of your one-rep maximum (1RM). The weight you use will influence your reps and sets, too. For example, if you're using your 1RM, you obviously can only do 1 rep. To make up for the low amount of reps, however, you should do a good amount of sets (maybe 6 or even 7 if you're up for it). This all depends on experience, though. When I first started using my 1RM for workouts, I only did 3 sets. I worked my way up to 5 sets and, eventually, 7. Once I was doing 7 sets of 1 rep each, I decided it was time to go back to my other workout scheme. So, I stopped using my 1RM, switched to lower weights and starting doing 5 sets of 5 reps. It's really hard for me to tell anyone what to do when it comes to weight lifting unless I'm close to them and I really know where they are training-wise. I have a friend who came to the gym with me every night for about a month - I could easily tell where he was and what would and wouldn't work for him. People on the internet... not so much. It also goes by how you're feeling. If you're using your 1RM and you want to do 7 sets but you're only on the the 3rd one and you're already dying, just stop. Your body doesn't appreciate the unnecessary strain and it will NOT reward it. So there's a lot of personal "know-your-own-body" stuff that comes along with weight lifting, specifically strength training.
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