| We all know that in order to make progress | | | | trainees shoot for 200 percent of bodyweight as |
| with your weight training, whether it's building | | | | a reasonable goal on |
| muscle mass, or | | | | the regular deadlift, in time.For stiff-legged |
| slimming down and building a long, lean, athletic | | | | deadlifts, shoot for between bodyweight and 125 |
| body, you need | | | | percent |
| to constantly challenge your body and the | | | | of bodyweight for weightlifting sets in the 6 to |
| easiest measurable way | | | | 10 rep range. You |
| to do this is to lift 'heavy' and constantly increase | | | | may even get up to 150 percent if this is a good |
| your | | | | exercise for you.One Arm Dumbbell |
| workout poundages. But what's 'heavy'?Many | | | | RowsEventually you should be using 50 percent of |
| people wonder if the weights they are using are | | | | your bodyweight in this |
| heavy enough. | | | | movement. Your back is your strongest muscle |
| First, it's important to realize that heavy is a | | | | and you'll only achieve |
| relaitve concept | | | | real results with real weights.Seated Shoulder |
| and many factors come into play - your overall | | | | PressesYou'll want to work up to 65 to 70 |
| genetic makeup being | | | | percent of your bodyweight in this |
| the most important.But even more specific | | | | weightlifting exercise for three to five sets of |
| factors come into play, such as rib cage size, | | | | five to eight reps. |
| length of the forearms, etc.Somebody with long | | | | If you use dumbbells, they should total 60 to 65 |
| arms will have a difficult time becoming a great | | | | percent of you bodyweight. |
| bench presser. But someone with shorter arms | | | | The lesser number is due to the fact that you |
| and | | | | have to control the dumbbells |
| a natural barrel chest physique, has a great | | | | more than a barbell.Barbell CurlsWork up to 50 to |
| chance to be a top bench | | | | 60 percent of you bodyweight for sets of five to |
| presser.This is why you sometimes see bigger | | | | eight |
| bodybuilders who can't lift as much | | | | reps. It should be the same for dumbbells, since |
| as people that are smaller, muscle-wise than they | | | | there is no extra balancing |
| are. So, whether or | | | | neccssary.Working up to these weights in these |
| not you are lifting heavy, you should only take | | | | bodybuilging exercises will |
| into consideration what you | | | | give you quite a respectable level of strength |
| were lifting before and what you are lifting now. | | | | and muscle mass(if you get |
| Your progress | | | | your nutrition right, as well).Keep in mind that a |
| is the most important thing, not where you | | | | weight training program is the best way to build |
| started or where you end | | | | muscle mass but |
| up.Of course, everyone wants a challenge and a | | | | it's also the best way to lose fat, completely |
| goal to shoot for when it | | | | change the shape of your body, and |
| comes to their workout poundages so here are | | | | keep the fat off. Weight lifting is much more |
| some goals and poundages | | | | effective for fat loss than aerobics |
| you can go after. Serious bodybuilders will | | | | or dieting alone.Some of these poundages may |
| probably go well | | | | be very easy for you, while others are |
| beyond these numbers but for most people they | | | | very difficult, depending on all the factors |
| are quite good.Bench PressBodyweight is a good | | | | mentioned above. If you |
| goal here, as long as it's for at least 5 or more | | | | really want to make progress in building muscle, |
| reps. Sets of five reps or more with 130 to 150 | | | | the deadlift and |
| percent of bodyweight | | | | squat poundages are the one's you'll really want |
| is respectable for anyone involved in weight | | | | to hit or even |
| training programs.SquatsWorking out with | | | | surpass. Do that, and you'll be well on your way |
| bodyweight for sets of five or more reps is | | | | to the muscle |
| respectable | | | | mass you are looking to attain.Gregg Gillies is the |
| for all-round conditioning. However, if you really | | | | founder of Buile Lean |
| want to make gains a | | | | His articles have appeared in Ironman Magazine. |
| nd build muscle, you will want to work up to 150 | | | | He has written |
| percent of your bodyweight | | | | two books and is a regular contributor to Body |
| for sets of five to eight reps. If you'really | | | | Talk Magazine. |
| serious, you'll shoot | | | | He publishes a free fitness newsletter available at |
| for 175 percent.Keep in mind, I am talking about | | | | his site that |
| full squats here. If you're serious | | | | includes lots of weight training tips, fat loss, |
| about making big muscle mass gains with your | | | | nutrition and |
| weight training, you need to | | | | exercise program information to help you build |
| do squats.Deadlifts150 percent of bodyweight for | | | | your best body as |
| sets of five to six reps. Most serious | | | | quickly as possible. |