Weight Lifting Question

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Jul 16, 2008 | 11:47 AM

preppypyro

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From: North Central Rural Sask.

Weight Lifting Question

So I have been noticing when im at the gym that some guys when doing arm curls realy swing their backs to do the amount of weight they have on. I starting kind of looking around, and it seems like im the only guy that keeps his back straight, and uses the muscles to do the work, not the "swinging" method.

I also notice that those guys that throw on alot of weight also do 2 or 3 sets, of 3 or 4 reps at the weight they are trying. I do 3-4 sets (depending on which one im doing) and at least 8 reps (10-12 depending on exercise).

So am i doing things right, or am I the one doing things wrong? Am i just watching some guys trying to show off or what?

Jul 16, 2008 | 12:11 PM

freirefishing

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From: Clearwater, Fl

swinging back to me means you cant really life all that weight.....unless its about 35lbs heavier than whatthey normally lift,then maybe that would do something for you.

i max out at 55's,thats my last set usually about 8 reps,and my body is straight posture.

to me though i would rather do 25 reps of 25lbs or 30lbs realllllllllly slow,to me that burns the best

Jul 16, 2008 | 01:32 PM

pitrow

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From: Cornelius, Oregon

yeah, swinging is bad form. Do like you're doing, and keep your back straight. You want to isolate the muscle that you're working on, so only that muscle is doing the work. Not your back muscles or any swinging for momentum.

As far as reps go, I've always been told that you do lighter weight with more reps (say 4-5 sets of 15 or so) if you want to build stamina in your muscle. If you're going for pure strength, and want to build the muscle, then do short sets where you max out fairly quickly, say start with a set of 8, then 6 then 4. You want the weight to be such that your last rep in each set is the last one you can physically do and you're straining pretty hard to get it done.

Jul 16, 2008 | 06:10 PM

fred_79f250

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From: Location, Location.

Number one gospel rule of serious bodybuilding: never stray from perfect form.

Why?

a) In order to grow muscle you have to go heavy. Bad form with heavy weights is a sure fire recipe for injuries. Tear a rotator cuff from doing military presses in bad form, and you're toast.

b) bad form is generally cheating - that is, a way to take strain off the target muscles in order to "lift" heavier. Good fom puts the strain where it's intended.

Those ultra-low rep sets are for spot use only. They're going to their max weight. Use sparingly 'cause at that weight, again, you're toying with injuries. For most people a weight you can do 8 to 10 reps for 3 sets is the right weight. That's enough to tear fibres and start muscle growth.

At least as important as all that are rest and diet. Your muscles grow best when you're sleeping. And your body can only manufacture muscle with whole proteins in your system.

Jul 17, 2008 | 12:36 AM

Keepin It Real

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Heavier weight-fewer reps=increased size and strength. Lighter weight-more reps=more definition and tone. Actually, cheating has a place in weight lifting for specific purposes. However, good technique is very important. There was a good thread about weight lifting a while back. See if you can dig it up.