3 sets of 10 reps??????????
106043
Doesn't seem like much to me...
852886
Bicep curls and tricep curls immediately will work. 2 sets of 10 at a weigth that you feel a little resistance.
211521
Try 5 sets of 8 reps to failure at like 90% of you 1 rep max. Or try doing 10 sets of 8 at 70% of your 1 rep max. Unless you are on steroids, you will be limping.
877822
I CAN AND I HAVE 3 BARBELLS IN MY TOUNGE, WHAT CAN I SAY, I HAVE TALENT!!!!!!!!!!!!!!!!!!!!!!
1118726
The best excersice I've ever done was jump up and down about 25 times with 10 pounds. Then add 15 pounds and do it 25 times. Go up to about 25 - 30 pounds then come back down to 10 pounds each doing a rep of 25 huge jumps.
1099376
Start with a weight you are comfortable with and do ten reps,add five pounds and ten more,add five and ten more.Then move on to another part of the body.The important thing is to not make your self so sore the first few times or you will not feel like doing it the next time.Keep it light until you get used to it.
879382
12 x 12 of sets and reps. 35 pounds shud be good for a few months. Judge for yourself, if the next ady your legs are killing you, that means its good weight for now.
788380
low reps with heavy weights........only way to add muscle to any part of the body.......try holding a weight in your hands on your chest thats heavy enough to only allow you to do 8-10 reps.........for any other body part i would suggest heavier.......for example when i bench press the weight has to be heavy enough for 4-6 reps.........no less than 4 and no more than 6.....\n\n\nso you should do them weighted.......slow and controlled..........keep the tension on your abs the whole time.......no less than 8 no more than 10........crunches and leg lifts are good too....
40862
Lift heavy and only do a few reps like 3 or 4 and only do 3 or 4 sets. Make it hard to lift but not so heavy you can't.
195031
Absolutely!!! What's recommended is that you start off slowly to build up the PC muscle. Usually squeeze and hold for 3-5 seconds and let got for 10 seconds. Start off with doing sets of 10 reps. Once you feel comfy, you can do more, more often. The ideal time is holding a flex for 15-30 seconds. Try and get it to where you can do 3-5 sets of 15 reps. \n\nMy man has noticed a huge change since he started them.
29537
Bench with moderate weight with more reps. And Bench with heavy weight with fewer reps. Dumbell press. Incline Press. Push ups. If you still need help just e-mail me at Warrick_2006@yahoo.com
801131
Hi there,\n\nTo get maximum results from your training you need to follow a few basic fundamentals. Starting with your training, there are several different techniques however I have had best results with pyramid training. Start off light and go heavier each set so that your 3rd set you are pushing a maximum of about 6-8 reps. Then on your 4th set drop back down and push out about 10 to 12 reps. \n\nMake sure you are always changing your workout, one week do more weight less reps next week do less weight more reps, keep switching exercises too. Try and use dumbells over machines and use the swiss ball as it brings in a lot of mucsles you wouldn't normally use.\n\nDon't overtrain, you should give small muscle groups 2 to 3 days and larger muscle groups 3 to 4 days rest. If they are still sore from your previous workout you should probably give them more rest. \n\nAs for your diet, if you are struggling to get bigger it is probably due to the speed of your metabolism. You need to consume the right amount of calories and the right amount of protein. Personally I only take protein shakes, I used to take Creatine which works well but puts a lot of stress on your kidneys. If you do choose to take Creatine make sure you consume a lot of water.\n\nThere really is no secret formula unfortunately however I would say the two biggest mistakes people make are not eating the correct diet and overtraining.
217055
Hi when using the machines that you are at the moment a great way of knowing that you are using them properly is that you should feel it in the area you are trying to work also the reps should be quite hard for you to do so if you are doing ten reps you should be feeling it in the muscle by rep 5 or 6. There are two ways to train either strength or endurance it sounds like you need strength so the principles of that are heavy weight (not too heavy!!!!!!!!!!) With minimal repetitions to work for endurance it is light weight lots of reps.  Any instructor worh their weight should be able to get you what you need.  Ther are also a full range of classes like pilates, legs bums tums (boring i know but effective) and cardio box ect also there are mannual leg lifts and squats where you use your body weight rather than machines and you have more control as long as you do it correctly but most of all speak to an instructor you will also tone up first before you build so keep at it.  Sorry to have bored you hope i have helped a little as i don't know the weight of the weights you are using ect.
611141
You should push yourself to do more than 10-15. Maybe start with 20 and work your way up each day.  You should be able to feel it!!
829693
It was probably a joke on his part.  Maybe 20 pushups.  Just joking, why don't you ask him.  See what kind of answer he gives you, if its something really stupid, maybe time to move on.
236022
Okay lets see:\n\nChest\nPush-ups    3 x Max (As many as you can)\n\nShoulders\nMilitary Press    3 x 10-12\nUpright Row       3 x 10-12\nShrugs            3 x 10-12\n\nBack\nOne Arm  Bent Over Rows       3 x 10-12\n\nBiceps\nStanding Dumbbell Curls    3 x 10-12\n\nTriceps\nOverhead Dumbbell Extensions 3 x 10-12\n\nLegs\nLunges       3 x 10-12\nSquats with Bodyweight 3 x 100-500\nStiff Legged Deadlifts 3 x 20-30\n\nAbs\nCrunches 3 x 50-100 \n\nThis could be done three days a week. Abs can be worked 6 days out of the week.\n\nHope this helps! God Bless you! He still loves ya!
437256
I'd like to see any guy really do 500 push-ups in a row.\nand for you, lady, I read your other questions, such as they are, if you want bigger breasts, eat a friggen cheeseburger now & then.\n\np.s. this person and "abcrunchergirl" are one & the same. I guess she needs the attention for 2 people on here, as one just isn't enough for her.