Weightlifters Step in Please....

[JoeWilly12]

i have a basic weight bench at home. it includes bench press bar, basic weights, curl bar, pad to do curls, and leg extenisions. i think the back is also adjustable. i am not a big lifter. what are some reps i can do using this to help me tone and gain a little muscle mass? also, does anyone recommend any type of supplements? thanks.


i have started lifting monday. this is what i do daily:

3 sets of ten - bench press
3 sets of ten - curls
3 sets of ten - leg extensions
100 - crunches

 

[jthomas666]

i have a basic weight bench at home. it includes bench press bar, basic weights, curl bar, pad to do curls, and leg extenisions. i think the back is also adjustable. i am not a big lifter. what are some reps i can do using this to help me tone and gain a little muscle mass? also, does anyone recommend any type of supplements? thanks.


i have started lifting monday. this is what i do daily:

3 sets of ten - bench press
3 sets of ten - curls
3 sets of ten - leg extensions
100 - crunches

How much weight are you using on each exercise?

If you're interested in toning, reps are more important than the weight.

 

[Displaced Bama Fan]

You need to do dumbell raises for your shoulders. You need to do leg curls and toe raises to equalize the development in your legs. You can also do squats or dead lifts for legs.

You need to do pull ups or rows for your back development as well as some sort of roman chair (backward sit up) for lower back strength.

You need to do some forearm curls and tricep curls as well.

 

[NatchezTider]

lift a 12 oz. can to mouth. raise can. drain can. replace empty can with full can.

repeat as often as you can.

 

[cbi1972]

This is much safer on a machine than with free weights, especially for something like bench press, but you can adapt it.

Put almost as much weight as you can lift on the bar.
Lift it as many times as you can (shouldn't be many if weight is close to your max)
Take some weight off and rest a little.
Lift that as many times as you can (should be a few more reps, the # isn't that important)
Take some more weight off and rest a little.
Repeat lifting as many reps as you can do, resting, and reducing weight until you're left with the plain bar without any weight on it, and you can't lift it one more time.

Doing maxes will build muscle mass and doing more reps on lower weight will help tone.

This technique is known as the reverse pyramid.

Using the Weight Lifting Pyramid for Building Muscle and Strength

 

[gerry dorsey]

i would start by not trusting much of the advice you get on this forum. i would then look into doing some reading....preferably of books and not of magazines that are just trying to sell you supplements you don't need.

a shorter route would be to join a gym (which i recommend anyway), and to consult a QUALIFIED AND REPUTABLE personal trainer. most gyms will give you at least one free session upon enrollment.