Feb
25
Ok me and my brother started lifting weights in December ‘06 – we’re doing it to build muscle but we’re doing it different ways, and I tell him that he’s wrong… so tell me which is best?
the one I do
Scenario 1.) I lift the heaviest amount of resistance that I can do 3 sets of 8 reps each, then I do it till I can get to 12 reps each… when I can dot that easily, I start back at 8 reps, and repeat until I gradually increase resistance over time…I’ve gained about 15-20 lbs. in the 8 months I’ve been doing this, is this good? I’ve also noticed that it’s kinda toning and sculpting too, maybe because I have virtually no body fat.
the one my brother does
Scenario 2.) He does it on a daily basis like I do, but he puts as much weight on it as he can lift all together, like competition weight lifters or something… where he can barely do it at all, one time. Then he’ll wait a little while and do it again. I kinda see him getting bigger, but does this build muscle?
Jill
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4 Responses to “Which scenario is better for building muscle?”
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Cynthia
You are correct.
Doing too much weight means that your body is spending more time trying to recover from the strain, rather than building more muscle mass.
It also drastically increases the risk of injury. Specifically ripped muscles and ligaments. And the weeks you spend healing are weeks you cannot build that muscle group.
Both methods will grow muscle, but yours is both safer and faster.
If your brother insists on continuing to do it his way, try to convince him to use machine rather than free-weights. That way if something goes wrong, and he has to let go of the weight, the weights won’t hit him or pull a muscle on the way down.
Sarah
You are right, your brother is wrong. It is very very bad to max even once every few weeks, let alone every day. That hurts your muscle building more than it helps. There is no way for your body to react when it is pushed to its maximum lifting ceiling at close intervals.
Conversely, your method is very good for building muscle. Though the is no real right way, the workout you described for yourself seems to be working well. Another way is to pick a weight around 40 pounds over your warm up weight and do it for a set of 4. Then wait 18 seconds and do it for 4 again. Then wait 17 seconds and so on until you have done 6 sets. Its an incredible burn, and it ups your muscular endurance.
Manuel
Yours is definitely better … just make sure you get enough rest and you eat enough protein. I personally only recommend one set to failure for arms or one set of 20 for the legs (I know I am in the minority). Once you can do 12 reps to failure (20 as a max for leg exercises) move up on weight. I believe once you have gone to failure and completely exausted the muscle, there is no need to do any more sets.
Stanley
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