Help with finding right weight for the exercise

jenneymac

jenneymac

New member
Hi, I am new to building muscles, and I've been reading some articles in this websites.
I have an ectomorphic body and I've been reading about the exercises that I should be doing (Bench Press, Dumbbell Curls, etc.). The articles only say I should be lifting 'heavy' weights. Are there any rule of thumb for finding right weights for lifting different exercises?
 
quite simple. pick your rep range. for most strength and muscle building, the rep range will be anywhere from 1-12. a very common routine is starting strength, which is you work up to 3x5.

As for the weight you use, it's simplicity itself. pick your rep range. lets use 5 in this case. Pick a weight, if you can do it more than 5 reps, pick a heavier one. if you can do it more than 5 reps, pick a heavier one, until you find that perfect weight that you can just barely do 5 times and no more. Then in a week or 2, try for the next weight up 5 times.

As for the articles you've been reading, if they say to do bicep curls, ignore it. NO starter weight routine should ever have bicep curls into it. Stick with compound movements, you need to work your whole body, not isolate puny muscles.

Here is your beginner lifting routine.


edit:
I should add that when i say 3x5, I NEVER mean that you start at that weight. start at a much lower weight, and slowly work your way up. Using squats as an example for me, I'll do 3x5 @ 315lbs. but I don't start there. What I do is this:
1x12 @ 135lbs (warmup)
1x12 @ 185lbs
1x10 @ 215lbs
1x8 @ 285lbs
3x5 @ 315lbs

total time should be about 20-25min for that. which gives you time for 3 compound exercises a session. which if you look at starting strength, pretty much is the routine in a nutshell.
 
Last edited:
I concur... Rippetoe's stuff is very good for the novice.

I have a Q&A up right now on my site regarding this very topic which you can find .
 
You must log in or register to reply here.
Back
Top