how much weight should i gain lifting?
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Weight training is meant to help you lose body fat while strength training is meant to develop muscle mass. When you add strength training to an existing routine, you probably won't see more than a pound or two in weight gain.
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Training for Strength While choosing a weight at which you can do just 8-12 reps builds muscle, it also builds strength, no doubt. But that weight is not optimal for strength building. When focusing on maximizing your strength, you want to train with even heavier loads, ones you can lift for just 1-6 reps.
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Speaking of growth, if you're starting without muscle, you can grow it fast if you're diligent about eating, exercising, and sleeping. You can gain up to 12-15lbs (6.8kg) of muscle in 3 months when closely following a researched program such as this.
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With the right calorie intake and the right workout, you can expect an increase of 0.5-1.5 pounds in body weight each week.
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You may have gained around 8 to 10 pounds by this point. Expect to gain ½ a pound to one pound (.
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And if you are already in bulking phase from long ago then you would gain approximately 3 kg atmost. But if you were in cutting phase or you were just maintaining you weight & muscles then you can gain more approximately you can gain upto 7 kg in a month by using a good quality of mass gainer.
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Everyone increases strength at a different rate, but an average one-rep max, or 1RM, increase of 10 to 15 pounds per month is about average for beginner lifters. Beginners will increase their bench faster than more advanced lifters.
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Let's recap. A plate at the gym for weightlifting weighs 45 pounds. When people refer to a one, two, three, four, five, or six plate lift, they're most often talking about that many plates per side of the bar, plus the 45-pound bar itself. A one-plate lift, then, is 135 pounds.
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For the average guy, it'll take 3-4 months to gain around 5 pounds of muscle. However, that number assumes all the muscle-building stars are aligned. By that, I mean you're new to lifting weights, training hard 3-5 days a week, eating enough food and getting all the protein your muscles need to recover and grow.
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When chasing pure strength, your best bet is to lift heavier loads for 1–6 reps. It's important to build a strong foundation and know how to lift with proper form before you go heavy, so make sure you've been lifting consistently 2–3 times per week for at least six months before working within this rep range.
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Because there's no single size, there's no one-size-fits-all approach to weight gain. But as a general rule, if you're a healthy weight before pregnancy, you should aim to put on between 25 and 35 lbs during the nine months. Aim to gain 15 to 25 lbs if you're overweight.
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Most men can naturally gain 40 to 50 pounds of muscle in their lifetimes, and most women can naturally gain 20 to 25 pounds. Research shows that you can use the circumference of your wrists and ankles to predict how much muscle you can gain naturally.
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The new findings: Lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for eight to 12 reps, according to the study, the latest in a series done at McMaster University in ...
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As an advanced male lifter you should bench at least 130 percent of your body weight. As an advanced female lifter, you should bench at least 90 percent of your body weight.
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In general, for a pure strength-building goal, you'll want to reach five to eight reps before you increase your weight. For hypertrophy (building muscle size) aim for 12 to 15 reps.
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Are You Lifting the Right Amount of Weight? The amount of weight you should be lifting depends on the result you want—size, strength, or endurance. However, a good general benchmark is 90 percent of your 1-rep max.
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When bulking you should be making use of reps in the 3-6 range for strength and then reps ranging from 8 – 12 for hypertrophy. Total working sets for a session should be between 12 – 18 sets depending on what body parts are being worked that session.