Expert: Alan Kahn - 1/18/2007

Question
Mr. Kahn,

I have been using my heavy bag for about a month now, and i have been doing some cardio work outs to go along with it.  Should I start hitting the weights harder and using more heavier weight, or should I do more reps with lighter weight?  I am focusing on getting in shape, but I want to build more muscle also.  Any suggestions?

Answer
HI Adam

The answer to your question really depends on your present fitness condition, health, weight etc. If you have been training with weights for a while and are past getting sore after workouts, then you could add more weight and start going heavier. If not, I would stick with lighter weight/high repetitions.  To build muscle you need to progressively add weight, but only if your joints and muscles are acclimated to regular lifting and exercise. If you are going to focus on Cardiovascular activity, then your muscle growth will be slower, for that burns up calories and energy. Adding muscle also requires the correct diet and nutrition.

I hope this helps you reach your goals. I am sorry it took a few days to answer. I was unexpectedly called out of town.

thanks for you question and good luck.

sincerely,

Alan Kahn
author, The Speed Bag Bible