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How much weight is need to build muscle?

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    How much weight is need to build muscle?

    I read online that 30lbs of weight will help you build muscle using bench press, 2 arm curls etc. Anyone know if this is true? I know diet is important too but I'm just asking
    C-5, 6 SCI. Took about 6 months to walk. Walking full time. Without any assistance since Nov. 2003 and will make a full recovery

    #2
    You can do it with less if needed. The most important thing to remember is form and function. I see so many guys at the gym oushing heavy weights wrong; doing bicep curls with 90lbs. rocking back and forth like a rocking chair. Crazy.

    Dang, you can tone muscle with rubber cords and bands. THe main thing to remember is isolating the muscle group oyu want to exercize and do it properly.

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      #3
      isnt it the heavier weight you use the faster and bigger your muscle will build?
      C-5, 6 SCI. Took about 6 months to walk. Walking full time. Without any assistance since Nov. 2003 and will make a full recovery

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        #4
        Not entirely. It more like the more "work" your muscles do. For example, 50 reps with a 5 pound weight will build muscle faster than 10 reps with 20 pounds.

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          #5
          it all depends on your physic for fast results. muscles have memories in fitness world. i have not work out in 2 weeks but if i lift 30 to 40 dumb bells 4 days in a week, one would think i workout all year around.
          i would recommend 30 pounds and as well other excersizes...
          life begins when you walk in spirit papito189@gmail.com

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            #6
            papito1, using both arms for bicep curls and bench press?
            C-5, 6 SCI. Took about 6 months to walk. Walking full time. Without any assistance since Nov. 2003 and will make a full recovery

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              #7
              Enough resistance to fatigue the muscles after 8-12 reps is
              the correct amount of weight.

              I'm the same as you, Papito. I'm fortunate that I maintain
              muscle pretty well, even though I don't exercise as consistently
              as I should.

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                #8
                ya but my goal is to gain muscle mass and look built. not huge but with a good amount of muscle
                C-5, 6 SCI. Took about 6 months to walk. Walking full time. Without any assistance since Nov. 2003 and will make a full recovery

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                  #9
                  I think heavy weights with less reps build bigger muscles then higher reps with less. I could be wrong though.

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                    #10
                    Back when. It was if you could do 15 reps you added 10%. Form is very important. Do the movements slowly. The slower the better. In both the contraction and extension. You will actually get more bulk from the slow extension.
                    Usually to build bulk you work a muscle group every other day. That gives it time to regrow.
                    Diet is also important. If you eat cheeseburgers and fry's you are wasting your time.

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                      #11
                      A recent study has shown that a training mode with lower weight and higher reps actually is more effective at inducing muscle anabolism and muscle growth.

                      http://www.brinkzone.com/bodybuildin...est-way-to-go/

                      Add in some protein and Creatine and you'll get all rocked up.

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                        #12
                        I think the jury is still out on creatine. Even the manufacturers admit it does nothing to increase strength, it is only for giving a person extra energy to be able to exercise longer. It requires a loading phase for your body to become accustomed to it and then you can only use it for about a month (after the loading phase) until you have to take a month off and start the routine all over again. I've been told by alot of wheelchair athletes not to use supplements, just eat right.

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                          #13
                          Originally posted by tooley View Post
                          I think the jury is still out on creatine. Even the manufacturers admit it does nothing to increase strength, it is only for giving a person extra energy to be able to exercise longer. It requires a loading phase for your body to become accustomed to it and then you can only use it for about a month (after the loading phase) until you have to take a month off and start the routine all over again. I've been told by alot of wheelchair athletes not to use supplements, just eat right.

                          I have read about creatine and I have taken creatine so I respectfully disagree. It does increase strength for short bursts of energy to do anything physical but does nothing for endurance. It does not require a loading phase. 5g a day is fine to take. You don't have to stop taking it after a month. In fact Dr. Wise Young wrote an extensive article about Creatine and SCI here.

                          http:///index.php?page=viewarticle&a...2@creatine.htm

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                            #14
                            More Creatine info;

                            http://www.brinkzone.com/?s=Creatine

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                              #15
                              Creatine is found in red meat and other things we eat everyday. It helps the flow of water to the muscle tissue enabling it to recuperate the lost nutrients it loses during a workout.

                              As far as 30 pound weights, it really depends on your fitness level. If you are trying to build muscle, then attempt to accomplish 3 sets of 8-10 reps. If you just want to stay tone, or being tone is your goal, a lesser weight with more repetitions is for you. Start with a weight that allows you to complete all repetitions.

                              Your last repetition should be difficult to complete. Over weeks or months as it becomes easier to complete all repetitions, it's time to increase the weight.

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