I was read a lot of the site before asking these silly questions and I searched for answers to my questions so instead of wasting any more time I'll just ask the questions.
Okay I know have have to do 3 sets of 8-15 reps of things in order to build muscle. But how heavy should the weights I lift be?
I'm on the fat side and I'm currently doing about an hour of cardio every day during the week but I haven't seen any results all summer. I thought I'd try something different and would appreciate any kind of help offered!
5'7 170lbs here (all fat)
Lift as much as you can to hit 8 reps on each set for any given exercise. The last 2-3 reps should feel very tough but you should be able to do em with good form. If it feels to light, add more weight, if it feels too heavy and you cannot complete the reps you want then obviously lower the weight.
yeah dude you def need to lift. if you just run and do cardio its going to eat the fat, but, its going eat your muscle too. and muscle eats fat. and DIET diet is the key to everything. i tryed just doing cardio to lose fat and it did not work either, so im telling you from experience and reading and from other people, LIFT, DIET, and do CARDIO. if you got any questions just ask me and ill try to help you out with whatever
Cardio is not going to "eat the fat".
Some HIIT a few times a week or Solid State cardio post workout might not be a bad idea. The caloric deficit you create through cardio is a joke compared to what is done with diet manipulation.
Actually, a rep range of 1-20 can be useful for building muscle, as can any number of sets (within reason, of course). 4x6 is popular, 5x5 as well. 3x8-15 is fine, though. Generally you'll probably want to stay in the 4-12 rep range most of the time.Okay I know have have to do 3 sets of 8-15 reps of things in order to build muscle.
If your goal is to do 8 reps with a weight, it should be a weight that allows you to use perfect form for all 8 reps and that you could probably not do more than 9 or 10 reps with. 8 would either be the last rep you could perform with good form, or a rep or two away from that.But how heavy should the weights I lift be?
Don't worry Unholy... I heard it too
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
lol thats pretty funny. Im not hearing anything though. Never mind my speakers wasnt turned up