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**Breilopmil** · 11-13-2005, 07:00 AM

Your purpose in lifting is very important. If your goal is to tone your muscles, perform high reps (12 or more) per set. Your muscles will not grow very much if at all, but they will become more efficient and defined (depending on the muscle, you may have to be prettly slim to see this definition). If your goal is to grow muscle (muscle looks good and burns calories), you need to lift heavier weights fewer times.

In order to grow muscle you must do 2 things, give the muscle fuel (protein) and stimulate the muscle to grow (lift). The heavier you lift the harder you work the muscle, and the more you encourage it to grow. Initially you should aim to lift between 8 and 12 reps per set. (Not that you stop after 8 or 12, that you physically can't do any more than that without rest). Do one warmup set at about 1/3 your normal weight, and then 3 "work" sets with 1-2 minutes of rest between. Anything more than about 12 or 15 reps at the most, and your muscle is not being stimulated to grow, it is more like aerobic conditioning. So when you surpass 12 reps on any set, raise the weight the next workout. As you get more advanced, you will lift heavier and cut down the reps to 6-8, and maybe even down to 4-6. A little variety is good – so one workout you could lift a bit lighter for 8-12 reps, and then next a little heavier at 6-8 reps.

Form is very important in doing weight lifting, especially with free weights, so make sure you get good instruction to avoid injury. Doing an exercise properly is more important than lifting heavier weights; so don't feel you have to lift extremely heavy. A person using good form with a lighter weight will quickly progress to heavier weights. A person using poor form with too heavy a weight, will not progress at all and risks injury. Lifting quickly with the proper weight and form actually causes "fast twitch" muscles to develop (a whole different discussion) and is good, but don't just "drop" the weight back to the starting position. Lower slowly and deliberately. And don't forget to breathe!

Good luck, Jonathan!

11-13-2005, 07:00 AM	#15
Breilopmil Join Date Oct 2005 Posts 409 Senior Member	Your purpose in lifting is very important. If your goal is to tone your muscles, perform high reps (12 or more) per set. Your muscles will not grow very much if at all, but they will become more efficient and defined (depending on the muscle, you may have to be prettly slim to see this definition). If your goal is to grow muscle (muscle looks good and burns calories), you need to lift heavier weights fewer times. In order to grow muscle you must do 2 things, give the muscle fuel (protein) and stimulate the muscle to grow (lift). The heavier you lift the harder you work the muscle, and the more you encourage it to grow. Initially you should aim to lift between 8 and 12 reps per set. (Not that you stop after 8 or 12, that you physically can't do any more than that without rest). Do one warmup set at about 1/3 your normal weight, and then 3 "work" sets with 1-2 minutes of rest between. Anything more than about 12 or 15 reps at the most, and your muscle is not being stimulated to grow, it is more like aerobic conditioning. So when you surpass 12 reps on any set, raise the weight the next workout. As you get more advanced, you will lift heavier and cut down the reps to 6-8, and maybe even down to 4-6. A little variety is good – so one workout you could lift a bit lighter for 8-12 reps, and then next a little heavier at 6-8 reps. Form is very important in doing weight lifting, especially with free weights, so make sure you get good instruction to avoid injury. Doing an exercise properly is more important than lifting heavier weights; so don't feel you have to lift extremely heavy. A person using good form with a lighter weight will quickly progress to heavier weights. A person using poor form with too heavy a weight, will not progress at all and risks injury. Lifting quickly with the proper weight and form actually causes "fast twitch" muscles to develop (a whole different discussion) and is good, but don't just "drop" the weight back to the starting position. Lower slowly and deliberately. And don't forget to breathe! Good luck, Jonathan!
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