This entry was posted by rick355 ( email address confidential ) on Wednesday, April 18th, 2007 at 9:56 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed.
Muscle Gain
HI. I am a 25 year old guy, 5′9 and 70Kg. I am looking to build muscle and tone up, i have an athletic figure but would like to be more toned with more muscle mass. I CV train 3 times a week and weight train 3/4 times a week. I have good knowledge on excercises and such but i was wondering what kind of weight i should be lifting for barbell curls and bench press to gain muscle?
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April 18th, 2007 at 12:25 pm
Hi mate
The answer to your question is that there is no one specific weight that you should be aiming to lift due to individual differnces in strength. What might elict growth for one person might be too heavy / light for another. Instead, you need to pick a weight that causes you to reach failure within the 8-12 rep range whilst maintaining good form. That might be 50kg for Bench Press or might be 150kg. It doesn’t matter. As long as your working within the correct rep range and hitting failure whilst maintaining good form (and eating enough!) you’ll grow.
April 18th, 2007 at 12:42 pm
Cut out the cardio too. And eat. Lots.
April 18th, 2007 at 7:32 pm
It’s true what Al said, that there’s no specific weight you should be lifting. Every time you lift your using muscle, every time you increase the weight you use or the reps you push out the stronger you will become. So exactly as said, work until failure and work heavy. bb said to cut out on some of the CV which you may find beneficial if you want to add size in the shortest time possible, but that’s down to you and how easily you think you gain muscle mass. If you gain muscle easily then it’s not necessarily a problem. If yo are a hard gainer then cut it out for a bit. Another tip from me… If you are looking to add size to your frame, use heavy compound movements and try and get the required protein into your body every day, Good Luck with the training!
Ross