M
mondo
Guest
Hey ppl, jus wondering is lower weight and higgher reps the way to go to build muscle if high weight and low reps dont work for u??
mondo said:ok the low range 3-8 and mid range 8-10 sorta havent worked for me. what should i do?? i been using them for thr past few years i been training in the hope they make me bigger.
mondo said:ok i hav posted several j0urnals on several forums and apparently they are fine. i train hard and wen i say tat they dont work i mean i hav not yet got one single results from training. no growth or incrweease in size or weight or up in strength nothing. infact i hav gotten worse, i lost weight, got smaller and hav gotten weaker though i am eatting more then i used to.
Meshwork said:Mondo
You should be aiming to achieve 8 to 12 repetitions in good, strict form and going to muscular failure, irrespective of the resistance used. Once you achieve a 12th repetition, increase your resistance by around 5% or less of the weight used.
In respect to definition, higher reps do not necessarily increase it. Diet is the key: energy in, as per AMOUNT of food, as opposed to energy out, exercise and normal activity between eating.
I hope this helps.
Mesh
Fat gain can be controlled via diet. As for a spotter, you can still train effectively without one. If your goal is size and you train alone, lift weights that you can control with strict form, ie you could stop at any point in the movement. Train to form failure, ie stop when you cannot maintain strict form, rather than muscular failure which presents safety issues when training alone. Use safety equipment such as a squat cage etc whereever you can.mondo said:dude i dont understand u telling me to train less??? wont that just make me go fat?? and anaerobic?? i am not doing any aerobic exercise i havent done any form of cardio since march cause i was told to stop it as that may be wat was holding me bak, but turnsa out it wasnt. and i do train hard but i need a spotter but no damn person in this world takes me seriously enough to want to help me out in the gym or train with me, it p*sses me off big time, i need help but no one will help me out!!!!