Whats the best way to lift weights?
Question:
i think going steady is the best way to get a good result?
but im just making sure.
Answers:
Use a 4 second rep; 4 seconds up, 4 seconds down. You'll feel it...and you'll see results much quicker.
Usually you want to go slower regardless, because that's when you can really feel your muscles doing work. But speed also depends on what you're looking for.
If you're looking for toning and seeing those beautiful lines and creases on your muscles, what I like to refer to as being "cut", then it's better to go slower as in more reps per sets.
If you're looking for pure bulk and mass, what I like to refer to as getting "jacked", then it's better to go with slower with more weights and less reps per set.
With your hands?
welll, what is your GOAL? loosing weight or gaining muscle?
If you want to gain muscle, you need to work out 3 times a week. ex: monday workout, tuesday rest, wednesday workout, thurs rest, friday workout, sat & sun rest.
EAT 6 meals a day, in 3 hour intervals.
Take protein, good fats, carbs.
When you work out, dont use machines. You need to use compound movements, instead of isolated ones. When you go into the gym its best you do your compound exercises first (bench press, shoulder flyes, curles) and then use the machines (isolated chest press) for reps until failure.
This is a tempo I usually follow..
3 seconds down, 1 second up.
2 warm up sets at 8reps each set
8 more repts at warm up set
6 reps at warmup set + 10/15lbs
4reps at warmup set + 15/25lbs
2reps at warmupsets + 25/35 lbs
1 rep at warmupset + 35/45lbs
EAT, SLEEP, and EAT SOME MORE
25% of it is working out
75% of it is diet and rest.
Good luck!
Depends on what your goals are.
Slow lifting, paying attention to form throughout the move is the standard, accepted way to lift, and is certainly the safest. That said, however, there are reasons to go fast. There are two types of muscle fibers in the human body, and most of your muscles contain both types. There are “slow-twitch” and “fast-twitch” muscle fibers, and each performs a different purpose. The ST muscle fibers are the ones that give you strength and endurance. They are also the ones that grow the largest, filling with glucosamine and expanding their capacity for fuel. FT, however, are responsible for explosive power. A basketball player who changes direction instantaneously recruits his FT muscles in his legs, hips and core to be able to move that quickly. Sprinting utilizes the fast twitch muscle fibers, as well. Ignoring your fast twitch muscle fibers can result in an imbalance that can cause strains, injuries, or other problems.
Plyometrics are some of the best ways to target the fast twitch muscles. Quickly jumping over a box, jumping up and down a step, explosive push-ups (clapping optional), tossing a medicine ball, and similar explosive moves in which you are required to push yourself or some object quickly and with enough force to get it off the ground or out of your hands are all great for this.
Some FT muscle moves:
Face a stair or other platform approximately the same height, standing about a foot away. Put your left foot on the step, with your right foot still on the floor. Jump and swap feet, so you land with your right foot on the step and your left on the floor. Immediately jump again and switch feet. Keep going for 1 minute. You should be able to do it 70 or more times… keep count. Rest 2 minutes, and do it again – if you can beat your first number, you don’t have to do a third set. If you can’t, rest 2 more minutes, and go again.
Take a twisted-up towel or length of rope, or put a piece of tape on the floor. Get into a standard pushup position with your hands just behind the “line”, and a little farther back in your setup than you normally would have them (maybe just an inch or two). Now do a pushup, but when you push up, explode through the move so your hands leave the floor. You want them to land just in front of the line, and you’ll immediately drop into another explosive pushup. Jump back and forth over the line. If you can normally do a set of 20 pushups, try for 12-15 of these explosive, plyometric pushups. Rest 2 minutes, and start again.
There are many others – search plyometrics on the internet for more ideas. Good luck to you!
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