AboutDavid Dickeson, A.S. Expertise I am a 56-year-old man who has been 'strength training' for 24 years. I have been giving free advice on weightlifting in AllExperts; since July, 2005. I am also in AllExperts under "How To Get What You Want in Life" and under "Aging."
Experience I let people who have written to me "show you my experience." Read their questions, my answers, and especially their comments! You will learn a LOT!
Question QUESTION: my workout: 1. week: training all the muscles on a 30 reps 5
set
2. week: training all the muscles on a 8 - 10 reps
5 set. is this god workout for building muscles ?
ANSWER: Hello Kim
To build muscles, the following works very well;
1. Lift heavy
2. Lift heavy once a week.
3. Dead lifts work well for building muscle.
4. Lift and HOLD the weight for 1 minute. Do not do reps. Doing reps while lifting heavy, grinds the bone joints together.
5. To get the best results, buy, and use, a power rack.
6. When lifting heavy, increase the weight you are lifting by no more than 1 pound per week. 5 pound increases shocks the muscles.
7. After heavy lifting, give your body 7 days of rest to fully recover.
8. 7 days a week, do stretching, then light lifting with 10-20 reps, and finish with aerobics.
9. Remember that this takes TIME and PATIENCE. The changes are so slight, you will not see them. Other people will see a change in your appearance and body mass and size. Takes about 3-6 months to see significant changes.
Thanks for the question. Hope this helps.
---------- FOLLOW-UP ----------
QUESTION: do you mean train you're total body 1 day a week?
what do you mean with no reps ?
is not a week without training too much rest .
Answer Hello Kim
There is two kinds of weightlifting. Light where you do lots of reps and sets to stretch and stimulate the muscles, increase blood flow, increase metabolism. I do these exercises, with light weights; dumbbells and a barbell, a weight plate and cable machine, etc. every day of the week. I also do daily The Step, Running-in-place aerobics, and stretching. I do these for a few minutes when I wake up, again during my 1st break at work, lunch time at work, my 2nd break at work, and finally just before I go to bed. After years of this I now only need 5 hours of sleep at night. I fall asleep within 2 minutes.
Then there is HEAVY lifting. That is where, after 30 seconds, you are struggling to hold the weight. Your muscles are shaking. This type of exercise FORCES the muscles to completely - 100% - tighten up. This type of exercise ALSO is really bad for your bone joints. There is a very thin layer of tissue that lubricates the bone joints. Lift HEAVY with REPS and you squash your lubrication-tissue. As time goes by, the smooth bone joints are ground down and you end up in your older age with very painful bone joints! You completely avoid this by lifting and HOLDING the weight. I have found, after years of doing this (I use a power rack, hold the weight up with my neck and shoulders) that it takes about 1 minute to completely exhaust your muscles in your body.
And I mean ALL the muscles in your body, big and small.
What happens next is; your body get's tighter. You look thinner. Your muscles grow stronger. Bigger and stronger for men; more testerone than women. But this happens over several days. Muscles that have been completely exhausted need at LEAST 3 days of rest from heavy lifting. I give myself 7 days and I am older now and recovery takes longer. And more recovery you give yourself, the tighter/stronger you get. I can lift on Sunday, and people on Monday ask me if I have "lost weight."
But you really do not. Muscles weigh more than fat cells. You get heavier, according the scale, but actually are thinner and stronger; which is healthier. You even FEEL better for several days afterwards.
So forget the bathroom scale. Get a bodyfat scale. The bodyfat percentage is the most important numbers to read.
PS The reason why everything drops on us is gravity. It is constantly pulling everything down. Weightlifting pulls everything back up.
Thanks for the follow-up question. If you have any more questions, please write again. Have a GREAT week.
