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Date Posted: 09:11:25 07/24/02 Wed
Author: Sherry
Subject: Going off

I've been major going off on excercise lately. I found a message board for weight lifters, and posted some questions there. I started by looking for some sort of excercise to strengthen my neck muscles (with all the other stuff I'm doing I didn't want that to be the weak link, and wind up hurting my neck).

Anyway the guys gave me that advice and a lot more. They told me that 15 to 20 repetitions is for endurance, 8 to 10 is where I should be training, and that 4 to 5 was for gains. Essentially each set should be so heavy that by the 8 to 10th rep you feel like you just can't quite lift it.

I tried that yesterday with the bench press I was doing. I was doing 60 pounds (free weights) and the first set I almost couldn't do 10, by the third set I was giving up at 6. I'm using my kids for "spotters" to help me lift that last little bit of weight off me. (They love helping).

It is amazing the gains that are happening as a result though. Last time I did the bench press I lifted 50 pounds, then yesterday it was 60.

One guy says to rest a week between lifts. I haven't been doing that (because my objective is still weight loss), but I'm considering it for certain excercises. Muscles need time to heal, and I guess the more time (within reason) that you give them before stressing them again, the stronger they become.

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