View Full Version : is this right???
Okay, I am from germany and I don't know all the names for different exercises in english. But my main concern is this. I don't think I use enough weight!!! I want to tone and add some mass and get rid of some body fat. My trainer told me to start with 3 sets of 12 and then the next workout 13, then 14 and so on until 15. But 15 reps, isn't that too much if you want to add some mass? And the other thing is I can do all the exercises (upper and lower body) without having any pain. So I added some weight myself. It should hurt let's say the last five times right?? I do my upper body 3 times and my lower body 2 times a week. I do not want to bulk up . I just want to be toned. But I thought that 10 reps would be better to reach my goal. And then after a while add some weight.
What do you guys think? Oh, also I am about 5'9" and weigh 132 pds.
06-26-2002, 04:51 PM
if u want to add mass the general rule is high intensity less reps
to add mass u should lift till failure
hope this helps
07-04-2002, 01:29 AM
I would use sets in the 8-12 range to build mass. when I got strong enough to do the same workout and reach 15 reps I would move up in weight and lower reps once again.
07-18-2002, 04:21 PM
Well the first problem is that you can't add mass and lose fat at the same time. You also will have to add a lil bulk if you want to add some mass. First of all you need to decide which one you want to do first. If you want to add mass stick with the basic exercises, bench press, squat, deadlift. Stick with high intensity and low reps for the most part. Sometimes higher volume works better but the only way you will know is if you experiment. If you want to add mass you need to eat about 1 gram of protein per pound of bodyweight. Maybe a lil higher, maybe a lil lower but keep a lot of carbs going. You also need some fats. About 15 to 25% of your diet. Now if you want to lose fat you should add some cardio into your workout routine. You can start off with like 25 to 30 min sessions. Then once you have done that for a while you should try doing high intensity cardio. Like sprint for 20 seconds. Walk 20 and sprint again. Ya know?? Your diet will stay basically the same, just lower your calories some.