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how many pounds

scambray2002 Posts: 2 Joined: 2002/10/07	2002/10/07, 03:15 PM I been working out for a year and I am wondering how much weight should I be lifting if I want to firm up my triceps, legs, etc.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/07, 04:08 PM Well do you want to gain some mass or what? Generally if you can easily reach your target rep range (10 for example) you should raise the weight till you can reach say 8 with some effort but have to work for the last 2. Then repeat again. What are you doing now after a year...that info would help... -------------- I LIFT, THERFORE, I AM!
scambray2002 Posts: 2 Joined: 2002/10/07	2002/10/07, 04:40 PM I run for half an hour and then I do free weights, vary in triceps I do about 55-60 , i am nostly concerne for my triceps I do not want to gain mass I just want them to be firm or stong. ============ Quoting from scambray2002: I been working out for a year and I am wondering how much weight should I be lifting if I want to firm up my triceps, legs, etc. =============
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/07, 04:50 PM Ok that helps some. Do not wory about gaining too much mass, you really have to eat a lot of food and lift heavy for a few years to get really huge. I would try to hit 10 reps per set. Do 3-4 sets per exercise. Do one mass bulider like, behind the head dumb bell presses, close grip bench press etc. Then do 2-3 other tri exercises like dumbbell kick backs, rope pull down and the cable press down. The rope is good for getting that horseshoe look. Remeber to increase the weight everytime you can get 10 reps easily. Also remeber what I said before do not be afraid to go a little heavy, you will not suddenly turn into a huge bodybulider that takes a long time to gain, but you might be surprised to see what muscle you do bulid and grow. -------------- I LIFT, THERFORE, I AM!
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/10/08, 01:29 AM If you take too light well then you wont have any results (and you can lift for hours and years!!) You NEED to stimulate the muscles with a little resistance to wake up the fibres and build some lean muscle mass. Don't worry, big muslces wont come over night (especially not if you are female!!) -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.