How Much Weight Should I Lift to Gain Muscle?
Other People Are Reading
-
Heavy Enough to be a Challenge
-
The weight should fatigue muscles. A simple formula can be used to determine how much weight an individual should lift to gain muscle. A beginner should select a weight that, regardless of the exercise, he cannot lift more than 10 times in a row. The 10th repetition should be fairy difficult to complete.
-
Not Heavy Enough to Lose Form
-
On the10th repetition, the weightlifter should be able to maintain control of her body and form. If she can squeeze out that 10th repetition, but it takes "swinging" the weight to do it, then that amount of weight is a little too heavy.
Bottom Line
-
Lifting heavy weights results in lean muscle growth. A definite distinction exists between what weight is just heavy enough and what weight is too heavy. Choosing a weight that is too light will not result in muscle gain, and lifting a weight that is too heavy can result in potentially serious injury. Following the simple formula and maintaining a controlled form while exercising is the pathway to a gaining solid muscle.
References
- Photo Credit weights and measures image by John Sfondilias from Fotolia.com heavy image by Markus Schieder from Fotolia.com body-builder's body image by NiDerLander from Fotolia.com
