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2004/01/18, 01:45 AM
hey, i am 15 years old and have been lifting on the bowflex for about 3 months and i can definately see results, but my question is: i'm really not sure when i should increase my weight,
i want to get bigger and toned at the same time, is this possible?
i am toned now, but wished to be more, but i also want to be bigger.. if i increase the weight will it help me to be more toned as well as getting bigger?
and also how often should i increase my weight?
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2004/01/18, 03:04 AM
That is correct to get bigger you must increase the weight you are using. every set try to lift a little more then every week try to go over your max from the previous week.
ex sets reps weight
1 10 3
2 8 5
3 4 8
then the next week when you do that excersise again you sould be trying to hit the higest weight from the previous week in the second to third set. Did that make sense? but of course the above numbers are just a scenario not a suggestion. lol
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I must not fear.
Fear is the mind-killer.
Fear is the little death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it is gone past me I will turn to see fear's path.
Where the fear has gone there will be nothing.
Only I will remain
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2004/01/18, 10:04 AM
Our goal in any lifting protocol should always be to improve, that is make one more rep or increase the weight. Always strive to do this, always.
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If you don't stand for something, you will fall for anything....
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2004/01/18, 12:04 PM
ok.. i'm still a little confused, should i just go up like 5 pounds every week?
or
right now i do 3 sets of 12 w/ the same weight, so should i do like 12 reps of one weight, then 8 reps with 5lbs more, then 5 w/ an added 10?
and if i do it the second way, will i get bigger, and also get toned?
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2004/01/18, 12:50 PM
well, your warm up set(s) should be done with slightly lighter weights... take bicepts for exemple... if you're doing, say, 4 sets of curls, then do the first one with enough weights so that you can keep your form and do about 10-12 curls (like bb1fit says, with the last few being fairly hard)... then change the weights so that you can keep proper form on a set of 8 reps (again, with the last few being quite hard)...
i guess you don't really change the weights on a fixed basis, but instead whenever you feel you can accomplish a decent set while maintaining proper form... holla?!
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2004/01/18, 12:52 PM
oh, and about getting "toned"... definition is all about low body fat... if you want those muscles to stand out like an animal's, you'll need to reduce your body fat %... that's where dieting comes into play...
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