Big Moves To Make Your Muscles Show

BIG_Lew

Big Moves to Make Your Muscles Show How many people do you know right now that are concerned about losing weight, or are trying not to gain weight? Our guess is: a lot. What might be a better perspective is to take some of the focus off the pounds on the scale and focus instead on losing fat and building muscle.

Fatty tissue in the body is fluffy and takes up a lot of space. It makes your pants size bigger. It also covers your muscles and can hide the sleek definition you desire. In contrast, muscle tissue is lean tissue, and it doesn’t take up as much space. The more you’ve got of it, the easier it is to keep a lean body composition. When you build your muscles, you help your metabolism, also. Even though you might not drop as many pounds as you imagined, bigger muscles could help you achieve a trimmer, more sculpted shape.

One of the best ways to get bigger muscles is to use big moves and lift heavy weights. Not too big or too heavy for your fitness level, of course, but bigger and heavier than you might guess! Yes, gals, this advice is for you, too. Resistance training is a highly recommended element of a regular fitness routine, and you don’t have to stick with 2 lb. dumbbells, either. Don’t worry, you won’t turn yourself into a bulky Mrs. Universe (unless you want to, but you’ll need a very different lifestyle and routine than we’re talking about here to become a seriously big bodybuilder).

Get going on the weight equipment and/or free weights a couple times a week and you’re likely to start seeing more lean tissue in less than a couple of months. That’s because newbies get special advantages when they start weight training—you’re able to experience heightened gains in your first six to eight weeks of training, so use it to your best advantage!

For extra workout power and fat-fighting efficiency, focus on big muscle groups and compound moves. Big muscle groups include your thighs and glutes (buttocks), or your shoulders, traps and lats (back muscles). Compound moves are those that move more than one joint at a time, like squats and leg presses (your knees and hips move), or bent over rows and overhead presses (your shoulders and elbows move).

photo_kyla

Just out of curiosity, how do you know where you should start weight-wise? You said to use bigger and heavier weights that your might guess. I think we have 5lbs hand weights and some ankle weights (lead bags) around the house, but how do you know if it's enough weight? (Currently I don't do any weight training, just resistance machines at the gym. They don't have any weights available.)

cjstrong

Imo for beginners , what ever is the heaviest weight you can handle for 4 sets of 5 reps each consistently is a good base to find out where you are in strength. Good post OP

rileamoyer

I am curious too. I am using a combination of 5, 8, 10, 15 and 20 lbs depending on what I am doing. Also doing resistance machines for legs, gluts etc 70 to 90 lb resistance). 5' 7'' 145, how heavy can I shoot for say in bicep curls etc.

tcpowell25

Thanks for the information. I'm a beginner weight lifter (free weights) and I've been lifting for about three weeks now (three times a week). I'm starting to see a little definition in my arms and thighs. When will I see more definition? or what should I do to see more definition?

cjstrong

Upping the weight each week is key. If you cannot up it for whatever reason at least do the same as you did before. Push yourself to break through to a new strength level.

That is the only way to build muscle to get more definition.

BIG_Lew

When lifting try to pick a weight u have to struggle to get 12 out of but with good form.

cjstrong

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

BIG_Lew

Always remember the higher the reps the more u tone, the heavier the weight u put size on. Try not to count if possible pick a weight and go to failure. A lot of us cut ourselves short by picking a number and stopping,when u really could have done more. So if u curl 20lbs to failure and it equals more then 12 then up the weight

Julesjhj

I continuously strive to lift heavier once the weight starts to get easier, but I dont know if what I am lifting is light or heavy for a chick that has been lifting for a couple of years. What I do know is that I have lost around 50lbs over the last few years and my measurements are continuing to shrink. I am now trying to get the last bit of fat off of my muscles, mainly thighs and abs.

I try to lift heavy at least twice a week. Heavy for me means on a circuit. For example, I can do a seated leg press of 240lbs (3 sets of 6), I do dips with my weight + 60lbs, wood-chops w/cable at 20lbs, tricep/bicep pulldowns at 70lbs plus about six other machines that work my whole body (sorry i don't know the correct names for all the machines). I want to add dead lifts but I dont think my gym has that many weight plates...and only one bar. I also do 30 day Shred but with 10lb weights. I take care of horses for a living and I lift hay bales, water buckets/troughs, loaded manure carts etc.... AND I am a girly girl. I have defined calf and arm muscles but I'm not afraid of getting big.

I don't know why women think they are going to get huge. I want to be stong as I age and not bent over with brittle bones! I used to kill myself with cardio, now I workout smarter. I still incorporate cardio, like tennis and the elliptical from time to time but I'm not doing it daily like I used to. Also, lowering my carb intake to around 75g daily, and eating paleo/primal has been the key to my weightloss success.

For more info on the Primal Blueprint lifestyle check out http://www.marksdailyapple.com//welcome-to-marks-daily-apple/

rileamoyer

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

Just curious, does more weight/less reps aggravate arthritic joints. I have in my knees and shoulders was was told to go more reps less weight, but I really do want a bit more muscle definition.

cjstrong

Always remember the higher the reps the more u tone, the heavier the weight u put size on. Try not to count if possible pick a weight and go to failure. A lot of us cut ourselves short by picking a number and stopping,when u really could have done more. So if u curl 20lbs to failure and it equals more then 12 then up the weight

Is that you in your avatar? If it is im confused. Thats a lot of Broscience you're pushing around lol. Lower weight with higher reps doesnt mean toning. On a cut, lift heavy.

The point of lifting is this, you want to damage your muscles to the point where they are sore later. They rebuild themselves and this you get stronger and your muscle get bigger. Youd just have to do a lot of reps with light weight for the same to occur. Just lift heavy with lower reps.

Ex: I can curl a 10lb weight until I cant anymore... whats that like more than 50-80 reps? I dont know
Or I can curl a 25lb weight for 5 reps all out.

Same thing occurs. Damage the muscle fibers and they rebuild. High reps is a waste of time once you know what you're doing and have a plan.

If you are new, sure you can do higher reps to get used to the motion and the form.

cjstrong

Less weight more reps
More weight less reps

Sounds about equal to me if you have arthritic joints. Take a good joint supplement to help.

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

Just curious, does more weight/less reps aggravate arthritic joints. I have in my knees and shoulders was was told to go more reps less weight, but I really do want a bit more muscle definition.

cspence2270

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

The amount of reps vs the weight depends on what you're going for. I do not want to build big muscle I just want tone and slightly defined.. so I do 3 to 4 sets of 12-15 reps with the last 3 being very hard or at failure. My husband however, lifts to failure by 8 reps at the most. We both lift but want different results so the workout is different.

cjstrong

Myth. Trust me you wont get big at all if you're lifting your maximum weight for few reps. You simply do not have the testosterone for it to happen. Your husband has the right idea, try his set/rep routine and im sure youll switch.

high rep low weight exercises make for a low intensity workout. Im sure your husbands is more intense.

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

The amount of reps vs the weight depends on what you're going for. I do not want to build big muscle I just want tone and slightly defined.. so I do 3 to 4 sets of 12-15 reps with the last 3 being very hard or at failure. My husband however, lifts to failure by 8 reps at the most. We both lift but want different results so the workout is different.

rileamoyer

Less weight more reps
More weight less reps

Sounds about equal to me if you have arthritic joints. Take a good joint supplement to help.

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

Just curious, does more weight/less reps aggravate arthritic joints. I have in my knees and shoulders was was told to go more reps less weight, but I really do want a bit more muscle definition.

Believe me I do, also have rhuematoid, so see a specialist regularly along with PT occasionally (she is the one that said less weight).

cjstrong

rileamoyer

Id suggest to keep your weights low, do moderate amount of reps with moderate weight you can handle if thats the case. But concentrate fully on perfecting your form and making sure to get that full squeeze when your muscle contracts. Hold it at the contraction for a second and release slowly. Youll work the muscle more without having to agitate your joints as much since you wont be moving them like a hinge so often

Less weight more reps
More weight less reps

Sounds about equal to me if you have arthritic joints. Take a good joint supplement to help.

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

Just curious, does more weight/less reps aggravate arthritic joints. I have in my knees and shoulders was was told to go more reps less weight, but I really do want a bit more muscle definition.

Believe me I do, also have rhuematoid, so see a specialist regularly along with PT occasionally (she is the one that said less weight).

Elleinnz

Amen brother - I have been working with my PT for 10 months now, and there has been an amazing transformation in my body to get it from obese to overweight - now the next step for us is going " bigger and stronger" - do I have muscles now - absolutely - do I look " bulky" not at all - I look trim and lean! Still got a bit to go, but loving where my weight training is taking me....

This 50 year old lady is starting to put a few boys in the gym to shame :-)

rileamoyer

rileamoyer

Id suggest to keep your weights low, do moderate amount of reps with moderate weight you can handle if thats the case. But concentrate fully on perfecting your form and making sure to get that full squeeze when your muscle contracts. Hold it at the contraction for a second and release slowly. Youll work the muscle more without having to agitate your joints as much since you wont be moving them like a hinge so often

Less weight more reps
More weight less reps

Sounds about equal to me if you have arthritic joints. Take a good joint supplement to help.

Im with the whole lower reps higher weight camp. I dont believe in doing 12-15 reps of anything. Whats the point if you're so tired you cant increase the weights.

If you do 3 sets of 12 reps thats 36 reps of light weight..

5 sets 5 reps is 25 reps of heavy weight.

Just curious, does more weight/less reps aggravate arthritic joints. I have in my knees and shoulders was was told to go more reps less weight, but I really do want a bit more muscle definition.

Believe me I do, also have rhuematoid, so see a specialist regularly along with PT occasionally (she is the one that said less weight).

Thanks, I appreciate the advice. by the way my PT I referred to is Physical Therapist, not Trainer, just in case there was confusion.

rileamoyer

Amen brother - I have been working with my PT for 10 months now, and there has been an amazing transformation in my body to get it from obese to overweight - now the next step for us is going " bigger and stronger" - do I have muscles now - absolutely - do I look " bulky" not at all - I look trim and lean! Still got a bit to go, but loving where my weight training is taking me....

This 50 year old lady is starting to put a few boys in the gym to shame :-)

You are awesome girl!

baisleac

Just curious, does more weight/less reps aggravate arthritic joints. I have in my knees and shoulders was was told to go more reps less weight, but I really do want a bit more muscle definition.

I have osteoarthritis in hips and knees.

Higher weights, lower reps is best for building/maintaining muscle. Building muscle helps support the joints.
Lower weights, higher reps just builds endurance... it becomes a cardio exercise that only serves to lubricate the joints... which any movement will do.