Lifting weights advice?
538115
i started a progam about a year ago at age 43. the secret i found was start with a comfortabel weight and work your way to the heavier stuff. this may take some time, but you won't end up really sore at the beginning and burning yourself out. give your body time to adjust...
120733
Lifting weights is by far the best way to build muscle.  Lifting heavy weights for a few reps is better at adding size.  Good luck.  I don't know how old you are, but keep it up...don't expect a few weeks to get you there.  You need to workout every other day so your body can build.
917798
lift weights that strengthen your arm muscles
863617
There have been several studies conducted on teen weight lifting that suggest that certain types of weight lifting may damage the epiphysis, or growth plate, of your bones. There is evidence that lifting heavy weight could speed up growth plate closure, which would stunt your growth.\n\nThat does not mean that you should not pump iron, you just want to avoid power lifting, competitive lifting and maximum lifts. You should use relatively lightweights and do 2-3 sets of no more than 15 repetitions. You should also try to limit your workouts to 3, half-hour sessions per week.\n\nIt is important to learn the basics of weight training from a qualified instructor and get medical clearance from your doctor before you begin. Learning the proper technique will help you avoid future injuries associated with weight training. Your instructor can also give you pointers for getting the most out of your workout. Check with your school, many physical education teachers are qualified in this area.\n\nHow long you should walk, how fast and what incline all needs to be determined by you. Keeping track of your heart rate (beats per minute) during exercise is the best way to meet your fitness goals without over doing it. Heart rate training is the pre-determined heart rate an individual should reach and maintain during exercise in order to improve the efficiency of the heart and lungs. The maximum heart rate for any one individual is dependant on many factors such as age, current level of fitness and goals to be achieved through exercise. The general rule for finding your maximum heart rate is 220 minus your age. Your target heart rate would be 75% - 80% of this number.  \n\nTeenHealthFX recommends that you check with your doctor to determine what would be a safe heart rate since all individuals are different. Your doctor will also be able to advise you what to do if you have any medical conditions such as asthma.\n\nOnce you have determined a safe maximum heart rate you can begin training. If you are a beginner with the goal of improving overall fitness, losing weight or reducing stress, a healthy heart rate zone would be 50-60 percent of your maximum heart rate. You should gradually build up to a work out of 20 to 60 minutes. As your aerobic fitness increases the intensity of exercise will have to increase to keep the heart rate in the target range. Once you are in shape you can increase your performance to 70-80 percent of your maximum heart rate.\n\nIf this sounds complicated, do not worry it will come easy after some practice. In fact many aerobic machines such as treadmills, stationary bicycles and stair climbers have heart rate monitors built in. You can even buy a portable heart rate monitors that are no bigger that a wrist band, for outdoor training.\n\nRemember if you are going to exercise regularly always do a warm up followed by some stretching. After your workout take 5-10 minutes to cool down and do some more gentle stretching. Studies have shown that people who warm up and cool down adequately have far fewer injuries.
851547
improper weight lifting
638919
Do three whole body workouts a week. You body has a mechanism that keeps it within certain proportions so if you focus too much on one particular muscle group while neglecting the others your development may halt. \n\nHere's how to increase your strength:\n\n1. Use Creatine and HMB go www.bodybuilding.com and look them up.\n\n2. Make sure you are getting enough protein. Some people like to get 1 gram for every pound of bodyweight daily. Make sure to eat a large meal rich in protein right after your workouts.\n\n3. Make sure you get enough sleep.\n\n4. Every two weeks increase the weight on all your lifts by 10% . This works very well!\n\n5. Eat 5-6 small meals a day along with a good multi-vitamin.\n\nHere's a sample rountine:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\n\nSquat         3        x        8-12\n\nCHEST\n\nFlat Bench Press2x8\nFlyes2x8-10\n\nBACK\nPulldown2x10-15\nBent Over Rows2x6-10\n\nSHOULDERS\n\nSeated Overhead Press2x8-10\nUpright Rows2x10-15\n\nBICEPS\n\nStanding Barbell Curls2x5-9\n\nTRICEPS \nPressdowns2x10-15\n\nABS\n\nCrunches3x55\nLying Knee Raises2x30\n\nEvery two weeks increase the weight on all these lifts by 10%. It can be done on Mon,Wed,Fri or Tues, Thurs, Sat.\n\nI know it looks easy but give it a try. I've gotten great results from programs like this. Hope it helps!
587644
Here goes:\n\n1. Go to a gym \n\n2. Load 300lbs on a 45 degree leg press machine. \n\n3. Sit down in the machine.\n\n4. Release the weight and put your hands on your knees.\n\n5. Push the weight back up using your arms and legs.\n\n6. GET SOME GUYS TO BE YOUR SPOTTERS IN CASE ANYTHING GOES  WRONG!\n\nThere 300lbs lifted! \n\nDon't worry about impressing your mother. It isn't healthy. Get to know God and yourself. Those are the only two you need to impress.
236022
Okay lets see:\n\nChest\nPush-ups    3 x Max (As many as you can)\n\nShoulders\nMilitary Press    3 x 10-12\nUpright Row       3 x 10-12\nShrugs            3 x 10-12\n\nBack\nOne Arm  Bent Over Rows       3 x 10-12\n\nBiceps\nStanding Dumbbell Curls    3 x 10-12\n\nTriceps\nOverhead Dumbbell Extensions 3 x 10-12\n\nLegs\nLunges       3 x 10-12\nSquats with Bodyweight 3 x 100-500\nStiff Legged Deadlifts 3 x 20-30\n\nAbs\nCrunches 3 x 50-100 \n\nThis could be done three days a week. Abs can be worked 6 days out of the week.\n\nHope this helps! God Bless you! He still loves ya!
32838
Get enough weight to where you can only lift it about 10-12 reps.  Then wait a while, drink some water and do another set.  Do three sets of this about 3-4 times a week.
956758
Do squats, and forget the high reps, you want strong powerful quads so you can be a monster at your postion. 4-6 reps for squats\ndeadlifts\nshrugs\ndo these with your regular workout and you'll gain alot better and powerful, explosive muscles.\nAll these are to be done heavy
656078
Tips to build Mass -\n1) Do Weight-training 3 times a week, targetting all major muscle groups, especially Legs, Back, Chest & Shoulders.\n2) Do the following at least once a week seriously: \n> Power Clean & Press \n> Squats\n> Deadlifts\n> Dips & Pull-Ups\n3) Increase your Caloric Intake...simply eat more\n\ngood luck...
248837
Working up to Bigger, Stronger Muscles\n\nIs it possible to increase muscle mass by doing more repetitions with lighter weights, or do you need to be lifting heavier weights?\n\nIt depends on your intensity level. You can increase your strength with heavier weights, but let’s say you’re capable of squatting 225 pounds for ten repetitions and that, physically, you can do no more.\n\nIf you reduce the weight to 125 pounds, but increase the reps to 20 – and then complete another rep on top of that – you’ll have stimulated your body to respond with increases in strength and muscle mass.\n\nProviding you have proper rest and nutrition, you muscles will be stronger and bigger next time you train.\n\nOf course, there are genetic limits of this, but the general rule applies to everyone.\n\nSo the answer is less about the number of reps but how much effort you put into your set.\n\nBasic rules to follow are:\n\nMaintain proper form \nGradually increase the weight or reps \nDo most sets to – or almost to – muscular failure; in other words, until you simply can do no more. \nAlso, keep in mind that the upper body generally responds well to 10-12 reps; the lower body responds to 10 to 20 reps.
923953
Any pulling type exercises will work your biceps. Try pull-ups, barbell rows, and upright rows. They not only work your biceps, but also your lats and traps.\n\nIf you are looking increasing strength and size, try to do 4 to 6 reps each set. How much weight you use depends on how many you can do. If you can do more than 6 reps, add more weight. If you can't do 4 reps, you have too much weight. Each workout, your goal is to do 1 or 2 more reps, or add more weight than what you did your last workout.
724728
It's difficult to say since every person is different but a good number of trainers agree that heavy weights with less reps is the method for strength and mass. The key to weight training is to increase the amount of weight you are capable to lifting. Consistently lifting a light weight for high reps are meant for muscle endurance. An good example is doing pushups. Over time, you are able to do more pushups, but your strength level wont increase as much as with heavy weights.
25200
Strenght exercising. Lift wieghts. Eat more energy than you use. Just make sure that you eat alot of healthy foods, such as fish, nuts, vegetables, fruits, milk, whole wheat bread, dark meat chicken (muscle part of chicken).
295037
Uplift Breasts and Tone Underarms\n\n\nWant to uplift your breasts and tighten and tone the back of your arms? This article will help you to have firmer breasts and more beautiful arms. Do these exercises daily for best results and you'll see changes very quickly. \n\nUse 1-10 pound weights, depending on your level of strength. If you've never lifted weights before, start with l pound. You can even use cans of food, but they're a little harder to hold onto.\n\nRemember to breathe throughout any workout. Quality is more important than quantity, so go slow, don't swing your arms and be sure to keep your back straight and your tummy tucked in as you breathe through each exercise.\n\nLie on your back on the floor. \n\nYou can also complete all of these exercises on an exercise ball, which has the advantage of also toning your abs and thighs at the same time as you work to stay on the ball.\n\nChest Fly to Uplift Breasts \n\nThis exercise works the pectorals (chest muscles). While lying on your back on the floor, hold a weight in each hand, keep arms straight out to the side and bring them up to your head almost to ears. Keep your neck relaxed as you work. Take the weights down and then back up. Will give your breasts an uplifted look. Keep breathing as you complete up to 20. Work up to this number over time. \n\nLats Workout to Uplift Breasts and Tone Arms.\n\nStill lying on your back, hold the two weights together above you, arms extended. Bring them behind your head toward the floor, then straight up to about chest level while pulling. You should feel this in the muscles right under your arms in the outside of the shoulders and upper back.\n\nOverhead Presses to Tone Arms, Firm Chest and Shoulders.\n\nSit up. Bend your elbows and push the weights up until arms are straight on each side of the head. Firms chest, shoulders and arms. Keep back straight and tummy in. Work up to 20. Make each one beautiful. \n\n\nLateral Raise Tone Arms and Chest.\n\nSitting up nice and tall, back straight, abs pulled in, arms straight, pull them up from the side to a little above your shoulders. Work up to 10. Last one, hold in the elevated position and let the arms come down very slowly in an isometric hold. Keep breathing throughout.\n\nArm toner.\n\nSit on ball or chair lean forward, pick elbows up behind you and release them. Works on arms and shoulders. Keep back straight and abs pulled in, breathe through each one. Work up to 15. N\n\nTriceps Kick-Back to Firm Flabby Underarms.\n\nWhile still sitting, and leaning slightly forward, keep your arms behind you. Extend from bent elbows to straight arms, (push hard) and then release arms. Work up to 15. Upper arms stay straight, only bend at the elbows. Breathe, keep back straight. No more flabby arms as you tone and trim the triceps (back of arms).
1109111
Well of course weight lifting but also pool exercises. Like getting inot the pool and just runnin helps alot. I have the fastest first step on my team.