Lifting Weights help...

[datalink7]

Hi all,

I bought some smallish weights so I could use them in one hand while browsing the internet. I have absolutely no experience in any kind of body building, so I was wondering how long I should lift these things at one time? Till I feel my muceles (sp?) start to tighten? Till they burn? Till I absolutely can't lift them one more time? Should I set a time, like 30 minutes of doing it?

Any tips would be appreciated. I am not looking into becoming really buff or anything, just want to be stronger than I currently am (right now I am pretty weak).

Thanks!

 

[chainbolt]

actually, for your overall health (physical and mental) I think jogging or swimming is much better than this Schwarzenegger approach.

 

[Looney]

To start off, you need to know the terminology.

Reps = repetitions of an exercise... 10 reps of arm curls means just that, 10 arm curls

Sets = a set of reps. So 10 reps of arm curls is equal to one set. Now, a set can be any size... if you're going for size, then you want smaller sets... 6-8 reps. If you want lean muscle, you'll go more reps, 10-15.

To start off, i'm assuming you want to work your biceps. In that case, you can do a number of exercise. but it looks like you just want to work it casually while you browse the internet (i wouldn't advise that... i would suggest taking 15mins and just doing a really intense workout... you'll feel awesome afterwards as well).

But anyways, i suggest doing a set of 10-12 reps. That is, make sure the weights are heavy enough so that you can't go more than 12 (in essence maxing yourself). Do at least 3 sets of those, but i would suggest 4 or 5. I would also do more exercises then just curls (which is sitting/standing with your back straight, and curling the weights up from your side)

And only take 30-60 seconds rest between sets. You may also want to warm up with an easy set, just to get the blood flowing.

 

[datalink7]

<< actually, for your overall health (physical and mental) I think jogging or swimming is much better than this Schwarzenegger approach. >>



actually, I should have mentioned this, I already play soccer. So my lower body is alright, but I have always been really weak in the arms and such. I want to change tha.

 

[datalink7]

<< To start off, you need to know the terminology.

Reps = repetitions of an exercise... 10 reps of arm curls means just that, 10 arm curls

Sets = a set of reps. So 10 reps of arm curls is equal to one set. Now, a set can be any size... if you're going for size, then you want smaller sets... 6-8 reps. If you want lean muscle, you'll go more reps, 10-15.

To start off, i'm assuming you want to work your biceps. In that case, you can do a number of exercise. but it looks like you just want to work it casually while you browse the internet (i wouldn't advise that... i would suggest taking 15mins and just doing a really intense workout... you'll feel awesome afterwards as well).

But anyways, i suggest doing a set of 10-12 reps. That is, make sure the weights are heavy enough so that you can't go more than 12 (in essence maxing yourself). Do at least 3 sets of those, but i would suggest 4 or 5. I would also do more exercises then just curls (which is sitting/standing with your back straight, and curling the weights up from your side)

And only take 30-60 seconds rest between sets. You may also want to warm up with an easy set, just to get the blood flowing. >>



Thanks for the info. Guess I will try doing an intense workout instead of the casual way (I was trying to kill two birds with one stone). I find working out for the sake of working out kinda boring, but if that is the best way to do it then I guess that is what must be done.

 

[Yuto]

I'm guessing that this forum isn't the best place to ask for weight-lifting advice.

Anyway, here's a go at it: 'smallish' weights aren't good for anything. The only exercises that I'm guessing you're looking to do are curls.

For a beginner, I'd suggest that you try to use exercises that incorporate a larger grouping of muscles. Some great exercises to begin with are squats (or lunges), bench presses (or push-ups), pull-ups (or a bent-over row), and sit-ups. Obviously, you can't do these exercises while your surfing the net, but they will make you considerably stronger than mere curls.

And if you're new to lifting, take it very slowly at first. That means only one set of each exercise. The next time you work out (and you're not too sore), do two sets. Optimally, you want to do three sets for each exercise, using 6-10 reps for each set. If you want to build muscle, you should try to work to 'failure' on the last set.

And always warm-up thoroughly before doing any lifting. And after, stretch for a good 15 minutes. You won't feel as much soreness.

Again, take it slow at first; if you start too 'hard,' you'll be too sore the next day or worse injure yourself, and will get discouraged and stop exercising all together.