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Group: General Fitness & Exercise

lean muscle mass

nkeryan Posts: 2 Joined: 2003/09/17	2003/09/19, 11:23 AM can i grow lean muscle without lifting heavy weights, right now I start with a light weigth and use it till failure(usually around 15reps), then I add 5 pounds for the next three sets and go till failure again. I use 90% dumbells in my exercises, I was wondering if this is a good routine for building lean defined muscle. My diet is good i think, I eat 1gram of protein per body weight and like 2 times carbs. Can someone please correct me? Thanks, ryan
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/09/19, 11:52 AM Not much, you need to really overload the muscle with heavy loads to intice growth. You are doing more of an endurance training. You can train a muscle for 2 different things, strength and endurance. If you take a 10 lb. dumbbell and do enough reps, you will eventually get a pump, but will you grow from it? No...you are not sufficiently making the muscle work for strength (overload). But, increase that load to a weight you can't get 8 from without straining, or have to get a spot for to finish, and you have overloaded the muscle, and are forcing it to adapt to new heavier loads. This intices growth. Always stive to get stronger. -------------- Great people never want it easier, they just want to be better! Ron
richardjst Posts: 410 Joined: 2002/07/13	2003/09/19, 11:52 AM Building muscle takes progressively heavier weights over a full controlled range of motion...after a while changing of sets and reps and order is needed for continuous growth. -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick