We all know that in order to make progress
with your weight training, whether it's building muscle mass, or
slimming down and building a long, lean, athletic body, you need
to constantly challenge your body and the easiest measurable way
to do this is to lift 'heavy' and constantly increase your
workout poundages. But what's 'heavy'?
Many people wonder if the weights they are using are heavy enough.
First, it's important to realize that heavy is a relaitve concept
and many factors come into play - your overall genetic makeup being
the most important.
But even more specific factors come into play, such as rib cage size,
length of the forearms, etc.
Somebody with long arms will have a difficult time becoming a great
bench presser. But someone with shorter arms and
a natural barrel chest physique, has a great chance to be a top bench
presser.
This is why you sometimes see bigger bodybuilders who can't lift as much
as people that are smaller, muscle-wise than they are. So, whether or
not you are lifting heavy, you should only take into consideration what you
were lifting before and what you are lifting now. Your progress
is the most important thing, not where you started or where you end
up.
Of course, everyone wants a challenge and a goal to shoot for when it
comes to their workout poundages so here are some goals and poundages
you can go after. Serious bodybuilders will probably go well
beyond these numbers but for most people they are quite good.
Bench Press
Bodyweight is a good goal here, as long as it's for at least 5 or more
reps. Sets of five reps or more with 130 to 150 percent of bodyweight
is respectable for anyone involved in weight training programs.
Squats
Working out with bodyweight for sets of five or more reps is respectable
for all-round conditioning. However, if you really want to make gains a
nd build muscle, you will want to work up to 150 percent of your bodyweight
for sets of five to eight reps. If you'really serious, you'll shoot
for 175 percent.
Keep in mind, I am talking about full squats here. If you're serious
about making big muscle mass gains with your weight training, you need to
do squats.
Deadlifts
150 percent of bodyweight for sets of five to six reps. Most serious
trainees shoot for 200 percent of bodyweight as a reasonable goal on
the regular deadlift, in time.
For stiff-legged deadlifts, shoot for between bodyweight and 125 percent
of bodyweight for weightlifting sets in the 6 to 10 rep range. You
may even get up to 150 percent if this is a good exercise for you.
One Arm Dumbbell Rows
Eventually you should be using 50 percent of your bodyweight in this
movement. Your back is your strongest muscle and you'll only achieve
real results with real weights.
Seated Shoulder Presses
You'll want to work up to 65 to 70 percent of your bodyweight in this
weightlifting exercise for three to five sets of five to eight reps.
If you use dumbbells, they should total 60 to 65 percent of you bodyweight.
The lesser number is due to the fact that you have to control the dumbbells
more than a barbell.
Barbell Curls
Work up to 50 to 60 percent of you bodyweight for sets of five to eight
reps. It should be the same for dumbbells, since there is no extra balancing
neccssary.
Working up to these weights in these bodybuilging exercises will
give you quite a respectable level of strength and muscle mass(if you get
your nutrition right, as well).
Keep in mind that a weight training program is the best way to build muscle mass but
it's also the best way to lose fat, completely change the shape of your body, and
keep the fat off. Weight lifting is much more effective for fat loss than aerobics
or dieting alone.
Some of these poundages may be very easy for you, while others are
very difficult, depending on all the factors mentioned above. If you
really want to make progress in building muscle, the deadlift and
squat poundages are the one's you'll really want to hit or even
surpass. Do that, and you'll be well on your way to the muscle
mass you are looking to attain.
Gregg Gillies is the founder of Buile Lean Muscle.com [http://www.buildleanmuscle.com] His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. See how you can get a customized nutrition plan at http://www.mynutritionjournal.com
with your weight training, whether it's building muscle mass, or
slimming down and building a long, lean, athletic body, you need
to constantly challenge your body and the easiest measurable way
to do this is to lift 'heavy' and constantly increase your
workout poundages. But what's 'heavy'?
Many people wonder if the weights they are using are heavy enough.
First, it's important to realize that heavy is a relaitve concept
and many factors come into play - your overall genetic makeup being
the most important.
But even more specific factors come into play, such as rib cage size,
length of the forearms, etc.
Somebody with long arms will have a difficult time becoming a great
bench presser. But someone with shorter arms and
a natural barrel chest physique, has a great chance to be a top bench
presser.
This is why you sometimes see bigger bodybuilders who can't lift as much
as people that are smaller, muscle-wise than they are. So, whether or
not you are lifting heavy, you should only take into consideration what you
were lifting before and what you are lifting now. Your progress
is the most important thing, not where you started or where you end
up.
Of course, everyone wants a challenge and a goal to shoot for when it
comes to their workout poundages so here are some goals and poundages
you can go after. Serious bodybuilders will probably go well
beyond these numbers but for most people they are quite good.
Bench Press
Bodyweight is a good goal here, as long as it's for at least 5 or more
reps. Sets of five reps or more with 130 to 150 percent of bodyweight
is respectable for anyone involved in weight training programs.
Squats
Working out with bodyweight for sets of five or more reps is respectable
for all-round conditioning. However, if you really want to make gains a
nd build muscle, you will want to work up to 150 percent of your bodyweight
for sets of five to eight reps. If you'really serious, you'll shoot
for 175 percent.
Keep in mind, I am talking about full squats here. If you're serious
about making big muscle mass gains with your weight training, you need to
do squats.
Deadlifts
150 percent of bodyweight for sets of five to six reps. Most serious
trainees shoot for 200 percent of bodyweight as a reasonable goal on
the regular deadlift, in time.
For stiff-legged deadlifts, shoot for between bodyweight and 125 percent
of bodyweight for weightlifting sets in the 6 to 10 rep range. You
may even get up to 150 percent if this is a good exercise for you.
One Arm Dumbbell Rows
Eventually you should be using 50 percent of your bodyweight in this
movement. Your back is your strongest muscle and you'll only achieve
real results with real weights.
Seated Shoulder Presses
You'll want to work up to 65 to 70 percent of your bodyweight in this
weightlifting exercise for three to five sets of five to eight reps.
If you use dumbbells, they should total 60 to 65 percent of you bodyweight.
The lesser number is due to the fact that you have to control the dumbbells
more than a barbell.
Barbell Curls
Work up to 50 to 60 percent of you bodyweight for sets of five to eight
reps. It should be the same for dumbbells, since there is no extra balancing
neccssary.
Working up to these weights in these bodybuilging exercises will
give you quite a respectable level of strength and muscle mass(if you get
your nutrition right, as well).
Keep in mind that a weight training program is the best way to build muscle mass but
it's also the best way to lose fat, completely change the shape of your body, and
keep the fat off. Weight lifting is much more effective for fat loss than aerobics
or dieting alone.
Some of these poundages may be very easy for you, while others are
very difficult, depending on all the factors mentioned above. If you
really want to make progress in building muscle, the deadlift and
squat poundages are the one's you'll really want to hit or even
surpass. Do that, and you'll be well on your way to the muscle
mass you are looking to attain.
Gregg Gillies is the founder of Buile Lean Muscle.com [http://www.buildleanmuscle.com] His articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. He publishes a free fitness newsletter available at his site that includes lots of weight training tips, fat loss, nutrition and exercise program information to help you build your best body as quickly as possible. See how you can get a customized nutrition plan at http://www.mynutritionjournal.com
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