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Home » Q & A » Strength Training
Question: Weight/Strength Training Help.?
Question Description:
Hey, im 17 just finished last year of school.I have been lifting weights for a year now, but im not gaining any real muscle, i have increased my strength by 15+ Kg (35+lbs) but havent put on any significant muscle.i just done this "test" which evaluates your posture, so i did this and the results are i need to do 4 - 5 weeks off corrective training before i get really stuck into a training regime.what i ask is when ive finished this, how do i put on muscle, i have about 5kg (12lbs) of unwanted fat and want to lose that first, then after i need to eat more calories than i use right? so do i do very little cardio, and wont alot of that go to fat as well or as long as you have been lifted weights it will go to build muscle? im just uncertain of this.ThanksBut just with eating more calories, as i am doing a wieght training regime the extra calories will be used to repair the muscle and build it? and not just turn into fat?.
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Answer#1: Increase your carb and calorie intake, as well as your protein intake. Eat 1 gram of protein per pound of body weight. The extra calories you take in will aid in muscle recovery and give you the energy to get through grueling workouts. If you want to look shredded and cut then watch your calories and carbs, but if you want to be strong and be able to throw around 100lb dumbels then follow my advice.
Answer#2: Well you want to lose the excess weight first. Then I suggest that you do a high repetition (at least 20-25 rep) full body circuit training (which is a cardio vascular workout) and slowly increase in the weight over a period of 3-4 weeks - if you don't feel the burn then you are either not lifting enough weight or your number of reps is insufficient. This will burn the excess fat and begin the sculpting process (definition) but will develop what is called striped muscle (for stamina etc). Once you are at your desired weigh, then you can begin your body resizing. Lift weights at least double that of what you use in the cardio workout and lift the weights until you fail (ie. can't lift it again) and do exercises that target the specific areas of your body that you wish to increase in size (ie. bicep curls, bench press, prone flys etc). Do this each day after you have done your cardio vascular work out. This will develop the muscles in these area typically know as spotted muscle, which are used more for strength and power. Doing it this way will increase your muscle growth without getting muscle bound or having lack of stamina. Also be, sure to eat a diet consisting of a lot of high protein, this will aid in promoting the new muscle growth. Do at least 3-4 set of as many reps as you can handle. But be sure not to over do it. Take your time building up to heavier and heavier weight or you will risk permanent injury. Good luck dude.Pete (Yaxman)
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