Hey, I'm new to weight training and just wanted to ask a few questions that I'm hoping some l33ter weight lifters can cover.

1. What's the ideal number of sets and reps for lower body workouts? I do 5 sets of 10 but I'm not sure if that's the right number I wanna go for lower body.

2. Per workout set, I move on to one machine to another, however, a lot of these exercises cover the same muscle. So per workout set, I might cover the glutes 4x and the quads 3x, and this is with minimal resting. Is it better to only workout a muscle once per exercise set and work it harder?

3. What's the best way to work out the abs? Sets and reps, assuming I add in weights, and without weights.

4. My forearms have been injured during training, and hasn't healed for quite a while (a few weeks). Anything I can do to speed-up the process of healing?

Thanks in advanced.

http://www.bodybuilding.com/fun/ice.htm


greater healing potion. or don't do anything and let it heal.

Thanks, pretty much answers most of my questions. [code]

I am in no means pro but I do know a bit

1. How old are you? I suggest you start low 12-15, depends on age you can move to 7-12....get the form down first

2. 1 major muscle per exercise, you can do 1 or 2 small muscles as well, machines might cover same muscle but different angles

3 abs workout is debate-able, I say no weight unless you want bulky waist. High intensity works well but start low. Hit all angles of abs

4. ask your doctor, I won't answer this one

no difference between doing weighted ab stuff and 39024890382 reps of nothing

just one takes much longer

I injured my left forearm a while back, but I continued to train and it only got worse and took longer than necessary to heal. But then I had exams to do so I quit training for about a month or two and during that time my forearm healed up completely.

So my advice to you is to let your arms heal up first before continuing training or you'll only make them worse and prolong the healing time even more.

Go to imaginasian TV then the section she is a vietnamese woman in health and fitness that is also an author on bodybuilding books. I'm sure she can answer your questions!

Or go to her site: Amazin Lethi website

ur gonna wanna choose a weight where u can do only 8-12 reps in a set. Thats the hypertrophy range forb best muscle growth.
once it feels too light, go up. Think of it this way, u can do 100000 pushups but u'll never grow after a certain point.
And, dont overwork- u dont grow in the gym, u grow at home.

for ur other question. i think its better to do ONE dominant compound movement a day. that means, Chest/tri, back/bi, quad dominant on a leg day, hamstring dominant on other leg day.

Yea like the man above said.. pick a weight that you can do at least 12 reps with.. Cheat.. I go for Tylenol Rapid Release and Aleve.. do plenty of hardcore upperbody/shoulder stretches. Make sure you go for protein. Using powders is not bad at all.. pack in at least 100 grams a day.. sip on it while lifting and finish the shake after..

if he wants growth he should choose weights that he can only do good 6-8 reps of that take alot out of him. Do the reps slow and nice with deep breaths and have 1-2 minute rests after each set. This will gain him mass and strength if you going for 8-12 reps your going for tone not strength and mass. Strength and mass is by high weights low reps. How much protein he should be taking is based on his weight. You have to look that up online yourself. Createin and protein was what I thought was the best out of all the uspplements ive taken. Ive taken alot of them to and these two were the ones I had most benefits with. In one summer I gained about 20 pounds of muscle and got to being 175 pounds at 5"8 benching max at 300. The most important thing for strength growth would probably be doing your legs. Your legs should be your main focus. Dead lifts should be your best friend.

But you should be toned before getting mass right?

Everybody is different.. I been playing sports my entire life until about 5 yrs ago. I trained pretty hard.. But my focus was first gaining mass, then it was getting maximum strength without gaining much max. I played alot of program basketball. I do a 40 rep per exercise yet dont have set repititions.. I still gain lean muscle..

What I personally did was gain mass and than tone. If you are planning on taking supplements this is the route I would suggest. Work out at least 2-3 months without any supplements at all so that your body gets used to working out. Than go on your createin and protein. Read up on how to take these uspplements if you are new to them. THere are rules you follow one example being for cretein first 2 weeks your suppose to take double dose of what they reccomend. Also drink as much water as possible the more water the better when taking createin. You should do some research if you want to take supplements. When you go off your cretein cycle you are going to lose a $hit load of water weight. This is going to cause you body to get cut up. At this point I would start doing lots of reps and sets and try to get cut up. If you want to get toned jogging is a must. Also protein costs a $hit load of money to keep using everyday. You better know some bargain and buy online in bulks. Dont go to ur gnc or local nutrition store they will rip your @$$ off. Rice sack size protein is the way to go.

I go to a GNC and got like 12 lbs. of protein for about $60.

ya you got ripped off. wait did you say 12 pounds? You got whey protein right?

Yeah.

$hit man when i went to gnc they had a small bucket for 60 dollars but wow 12 pounds? $hit lol i havent been to a gym or bought any supplements in 2 years. Cell tech is good for cretean comes in buckets to. But wow nice price at gnc

on a different note buy some fu-k forgot the name of it but when you gain bulk and muscle size your going to have stretch marks above your armpit. There is a product out there you can use to get rid of it. If you dont plan on gaining size and just going to get cut up it wont matter.

^ I know you're stalking me.

next time you are at the gym, watch out for the strange guy lurking around the corner and checking out your FAT @$$, THATS ME!!!