weight training question

O

oren1990

0
hey, i'm kind of new to weight training and pretty much any workout

in my mind i thought that after some time, if i'll keep the same weight, it will get easier and easier and then i'll add weight, but i've been workingout with the same weight for about a month or two, almost everyday, and it doesn't seem to get easier, even abit harder
so my question is.. is that how it should be? maybe i am doing something wrong
 
You should not be working the same muscle groups every day. You need to give those muscles a chance to heal. If you are using weights with the same exercises (or working the same muscles) almost every day - you are working yourself towards a definite injury!! Give the muscle a chance to heal and grow, and you should start to see results.

Good luck!
 
thanks for the reply, but i do give like 24 hours rest, and not doing something too hard, 24 hours isn't enough rest? i read somewhere that you need to give atleast 18 hours so thought 24 is enough
 
as i found out as a noob myself, it takes muscles longer to recover if you're just beginning. perhaps you should wait a little longer than 24 hours?
 
well i'm not exactly a beginner, i have some muscles, i've been doing handstands for years and stuff, just recently i decided i want to workout and got myself a weight
 
right now i am doing 3 sets of 15 reps with around 21 lbs (9.5 kg) with 1:30-2 minutes rest between sets, is it good?
 
It's possible to recover sufficiently on 24 hours rest, if you really know what you're doing. But for the most part, people make the best progress by resting 48-72 hours between training sessions. If you look at most decent beginner exercise programs, they'll have you training on 3 non-consecutive days/week, and with good reason - it works. Longer rest than this shouldn't be required, but at the same time, a meer 24 hours rest won't be enough for most people to actually be productive while training. The 18 hours you read was probably related to cardiovascular conditioning - I've never heard 18 hours used as a recommendation for strength training.
 
thank you, i'm going to do sunday-tuesday-thursday and rest on the weekend, that should be enough rest, but is it good to do 3 sets of 15 reps and 1:30-2 minutes rest between? or should i change that too?

and the program called Air Alert said that you should get atleast 18 hours rest between workouts
 
thank you, i'm going to do sunday-tuesday-thursday and rest on the weekend, that should be enough rest, but is it good to do 3 sets of 15 reps and 1:30-2 minutes rest between? or should i change that too?

and the program called Air Alert said that you should get atleast 18 hours rest between workouts
 
and another question.. i read in the forum here that power clean is a good way to improve jumping ability, and i wanted to ask.. what is a good weight to start with?
 
How many sets and reps you do, and how long you rest between sets, is dependent on your goals and plenty of personal/individual factors. I've been known to do 5x5 with 5 min between sets (and piss people off because they think I'm hogging the squat rack while I'm at it). There are too many variables, but in general most people will benefit from 2-4 sets of 5-15 reps with 1-3min rest between sets.

As for power cleans, start with the empty Olympic barbell, focus on technique A LOT (there are lots of little details most people are oblivious to regarding how to do a decent power clean), and after a couple weeks of just practicing the movement with the bar, start adding weight, just 2.5kg/5lb at a time.
 
Hi There,
I agree with Goldfish. Reps and sets depends on your goals and certainly your body and situation. One thing is sure. If you have been duing something for a period, and you seam to not get closer to your goals, you need to change and try something else.
About reps, I normally go between 6 and 10 reps in most exercises, with 3 sets - This works great for me. I do change this after a period.
To change gives me great motivation, and allso gives me more power and muscle. If the change don´t seem to work out for me, I stop op, and change again - The change could be after a couple of week, after a month or like that - Depending on the exercise and the situation.
 
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