Best number of reps &how many times for toning &building muscle for thighs &arms on at home weight bench.FAST?
361873
It's difficult to tell you how heavy to make the weights but I do have a formula that works very well, especially if you are just looking to tone up quickly and not necessarily lose weight.\n\nIt's basically a "pyramid" workout and this is what you do:\n\n1. Choose the exercise you want to work on.  The first set of repetitions you do, do 12-15 reps on the lightest weight you want to use.  Rest about 30 seconds before you do the next set of repetitions.\n2. The second set of repetitions do 8-12 reps with a slightly heavier weight, but not too heavy.  Rest again for 30 seconds and get ready for the 3rd set.\n3. Third set choose the heaviest weight you can do (without hurting yourself) but only do 4-8 reps this time.  Rest again for 30 seconds and then move onto the next completely different exercise and repeat this process of pyramiding up again.\n\nDo your entire workout 2-3 times with each different exercise and you will see results quickly. Remember to drink plenty of water and just concentrate on fruits and vegetables and lean protein while you are on this until you have a great time on your vacation.\n\nHope it works and Good luck!!!
85791
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.
276709
There is no one right answer.  But first things first, cut out all the crap from your diet.  Lower your fried food, carb, soda, salt, and butter intake.  Next is cardio.  I recommend 20-60 minutes of cardio at least 4 times a week.  Now to the actual ab question.  As for the number of reps and sets.  Find a few exercises you like and do a minimum of 3 sets of 30-40.  See how you feel.  If that is too much, drop the reps if too easy, add some reps.  Still not challenged, shoot me an email I will send you a destructive ab workout.  Then find a few exercises that you don't like and do those as well.  I personally like to do a set of abs or obliques in between each set of my main workout.  Keeps the heart rate high, keeps you focused on your mission which equals more burning of fat.  Most importantly take your time and use proper form on every single rep.  Slow is good but if you concentrate on yoru form you will do more good for the flat sexy look.  Too slow and you will find yourself growing a whole midsection of muscle like bodybuilders, not so much the sexy definition you are looking for.  I sometimes do so many reps and sets that I separate upper abs, lower abs, and obliques on separate days.  Enjoy!
315150
if you can spare some money get a personal trainer, a good on cost about 50-80 an hour. you will noticed build very quickly. if not, then it's ok too. here a tip, try to lift less weight but more reps. say you lift 140lb and you do 4 sets of 8 reps, instead do 125lbs 5 sets of 10 reps. but the main thing is always be motivated and determine. you will have to burn fat before you can build muscle. so just dig deep and you'll see improvement.
721715
If you want tone, nothing beats good old fashioned running (esp on incline), stairs, or lounges.\n\nIf you want bulk, try squats, leg curls & extensions.  Higher weight/fewer reps.
137354
Its pretty much a myth about building fast muscles. You have to be religious about working out, starting tomorrow :) Push ups, pull ups, lunges and squats are the best for when you dont hae access to a weight room. My advice is eat healthy, 4 sets of 10 for each to start off every morning, (except for pull ups, only what you can handle) and work your number of reps up everyweek by 2. If your serious about packing on the muscle go to you local gym and find a trainer, his or her job is to figure out what you goals are and get your ass in shape.
848175
I go to the gym 3-4 times a week.  I usually do the eliptical 1st for about 30 min, then I lift weights.  I'll do Chest one day, arms one day, and shoulders and back one day.
887279
Whoa slow down there, guy. That is waaaay too many reps. You need to get more weight; you should never be able to do more than three sets of fifteen reps.
307134
These are 2 great programs for bodybuilding.\n\nProgram #1: Working Out To Build Mass \n\nIm currently useing this one\n\nMonday \n\n\nBench press 1x12, 10, 10 \nIncline press 1x12, 10, 10 \nMilitary press 1x12, 10, 10 \nSide-raise 3x12 \nTricep ext 3x12 \nKickback 3x12 \n\n Click Here For A Printable Log Of Monday! \n\nTuesday \n\n\nPull down 1x12, 10, 10 \nSeated Row 1x12, 10, 10 \nBent-over-raise 1x12, 10, 10 \nShrugs 3x12 \nBarbell Curl 3x12 \nDB Curl  3x12 \n\n Click Here For A Printable Log Of Tuesday! \n\nWednesday \n\n\nTake a day off. Eat plenty and sleep.\nThursday \n\n\nSquat 1x12, 10, 10 \nLunges 3x12 \nStiff-Legged Dead lift 3x12 \nLeg Curl 3x12 \nCalf-raise 5x12 \n\n Click Here For A Printable Log Of Thursday! \n\nFriday \n\n\nStart rotation over. Workout Saturday if you feel like it. If not, wait till Monday for another workout.\n\n\nProgram #2: Gaining Muscle & Losing Fat \n\nThe following is a workout program for you to look at. Now, this is just here to give you an idea of what I'm talking about. It's not the answer. In other words, you'll still want to switch things up every couple of weeks or so. \n\nMonday \n\n\nBench press 3x12 \nIncline fly 3x12 \nMilitary press 3x12 \nDB French press 3x12 \nAerobic Work 20 to 30 minutes. \nHeart rate at 60 to 90%. \n\n Click Here For A Printable Log Of Monday! \n\nWednesday \n\n\nSquat 3x12 \nLunges  3x12 \nLeg Curl 3x12 \nPull down 3x12 \nSeated Row 3x12 \nBarbell Curl  3x12 \nAerobic Work  20 to 30 Minutes. \n\n Click Here For A Printable Log Of Wednesday! \n\nFriday \n\n\nSquat 3x12 \nBench Press 3x12 \nLat pull down 3x12 \nBarbell Curl 3x12 \nDB French press  5x12 \nAerobic Work  20 to 30 minutes. Heart rate at 60 to 90%. \n\nquestions? Contact me. I will give you some great websites and articles on how to truly lose that weight.
732863
Listen to the Bigrman guy for the most part except for the reps.  Go for 8 - 10.  I have been a personal trainer for a while, trust me on this.  Bigrman**good exercises to recommend.  Your amount of reps is a little off.  3 or 4?  That will build the strength up in the legs, but it won't give muscle mass.  This is from one personal trainer to another.  You might have to look over you ACSM guideline book a little more, or take some more Kines. classes before recommending info.
32838
Get enough weight to where you can only lift it about 10-12 reps.  Then wait a while, drink some water and do another set.  Do three sets of this about 3-4 times a week.
82349
Lots of protein intake followed by an excercise routine that concentrates on bun and thigh work.  Squats and Leg Presses are perfect for this.  High reps between 12-15 will tone and burn fat.  Low reps at 6-8 reps will generally increase strength and muscle tone.  Another good exercise would be the forward lunge with dumbbells, the added resistence w/the dumbbells is perfect for a finishing movement after Squats and Leg Presses.  It is scientifically proven that the key to success for any part of your body is through your leg and thigh development program.
318895
The Bowflex is an awesome workout- very good at isolating muscle groups.  Work the areas you want to build not more than three times per week.  The muscle fibers need time to heal.  During weight resistance, muscle fibers are pulled apart until some fibers break (the burning feeling).  Over the next 48 hours, the fibers heal and new muscle fills in the gap.  Do at least three sets up to 15 reps.  Once you reach 15 reps increase the resistance.\n\nDiet is important, but I'm not a big fan of supplements.  Go high protein and low fat.  Lots of chicken, egg whites, fish, lean meat (try loins - sirloin, tenderloin, loin chops).
92659
You can do some simple exercise at home that do not take a lot of time for this! \n\nFor the arms:\n\n1. Take two 5-7 pound weights\n2. in a sitting position, and with your back straight, rest both arms to your side, then slightly bend them(keep them parallel to your side) and do 15-20 curls 2-3 days per week!\n3. You should see results in about 2 weeks, but to get really toned, you will need to keep it up!
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.
703215
400 lbs is pretty high. if your speed rusher, just coming out of college then around 275 to 300 is a good place to start. but bench press is overrated like 40 times. squat and ur speed are more important.
622426
best to start on general cardio ... cycling or step for short period.\nthen move onto either leg or upper body work\n\nleg press then bench press  dead lift arm curls\ni feel that you should go for fewer reps and higher kgs in weight..not a great believer in 10 or 15 rep weights thinkl that 3 at 90kg 2 at 105kg then 1 at 120kg is good but choice is up to you. remember breath and never train alone aleays have a spotter incase you need help..start slowly and results will follow.. balanced diet.. no booze