Help!! I Need Some Help!!

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posted by jester1967

Been eating right for awhile, and feeling better about self. Lost 6 lbs so far-looking to lose more. I am about to really get into some weight training, by way of the 4 basic movements. Squat, Deadlift, Benchpress and cleans. My question is: Is it better to do more sets, with same weight, or increase weight as reps decrease? Like should I do say, 2 sets of ???Exercise for a rep count of 10, 12, or what? I have heard no more than 8 reps, up to a count as high as 15! I don't know about most of you- but I don't think I could muster out 15 reps on squats and be stable as well as safe enough to complete the exercise efficiently. How can I get my caloric intake up even higher? I know about the whites is a no-no versus all browns, lean meats etc, do I need to increase my protein shakes to maybe 2 a day? Add possibly another can of tuna? Jump on in and help me out!!!

posted by cosmic-dust

I keep my rep range from about 6-12.. keep in mind by the end of MAX 12 reps I would have failed to lift the weight any more. Usually I do a warm up set then get straight into it starting at the heaviest i can do for say 10 reps then next set would be a weight to fail on without doing any more than 10-12reps. This is because you need to stimulate fast twitch muscle fibers which have the greatest potential for growth (2b).
To increase caloric intake protein should be first priority along with carbs. Sugar can be your best firend or your worst enemy provided you eat them at the right times.

posted by p9d6

tuna should not be part of your everday diet, simply because it is high in mercury.

posted by jester1967

I am trying to bulk up by eating heavy, but clean. My question is: How do I get rid of this excess fat around my midsection? Does my diet and the calories I burn from lifting take care of this? I do the 4 moves right now. BENCH-DEADLIFT-SQUAT and CLEANS. Cardio seems not to be the answer---for I have heard that you tend to burn up what you need to build muscle. AND! AND, AND- IF CARDIO is the answer---how much? How often? How frequent? Help me please---I am at this weightpile waiting on an answer

posted by Big A

early AM cardio bro before you eat and get your diet right, these things will cut the midsection down, i do about 30-45min before i eat breakfast when i can drag my lazy ass out of bed. then i eat 6-8 times per day and when i do cardio in the morning i normally do weights in the same evening. if you are looking to gain muscle dont worry about the mid section so much, but if you are looking to drop the mid section dont worry so much about muscle gains. if you are looking to drop the mid section concentrate on maintaining what you have already muscle wise.

posted by Aaar0n

I always increase the weight with each set.
After my last set, I'll throw on a small amount of weight and see how many reps I can do than end is with a negative rep.

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