Losing Body Fat, But Not Gaining Muscle Mass - Advice?

Hi,

Since January I have managed to lose nearly 2 stone in weight, dropping from
about 14st 8lbs (36" waist) down to 12st 12lbs (now a 34" waist). Just as I
started my exercise regime I brought some fancy scales, that are meant to be
able to measure body fat, muscle mass, water & BMI.

According to my first weigh in, my BF was 21%, and MM was 39%. Now after
losing nearly 2 stone, the scales read that my BF is down to 16% (which
isn't to bad), however my MM has only increased to 41%. I've been looking
around google, and apparently a fit male 'should' have a MM of around 50%
(and BF between 14%-17%), with body builders being around 65% (BF 6%-13%).

I was hoping to have increased a bit more muscle mass by now, I certainly
feel like I've gained muscle, I can see the tops of my abs now, and my
biceps have nearly doubled in size (been doing a lot of bicep curls), but 2%
doesn't seem a lot! How can I get my MM to increase? Can the scales be
believed?

My exercise regime is:
Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
press, 100 sit ups.

Is the problem simply that I'm not doing enough weights? Should I be trying
to lose body fat as well as gain muscle mass? I read somewhere that you
can't do both? What about nutrition, I've been cutting out as much fat as
possible, and just eating carbs & protein, i.e. cereal for breakfast, apples
& low fat yogurts for snacks, soup for lunch, then something like spaghetti
carbonara with chicken or prawns, or chicken breast with grilled vegetables
& rice for dinner!

Any advice much appreciated!

Ben

"benb" <benb@nospam.postalias> wrote in message
news:SbadnXIlto-Sk9fbnZ2dnUVZ8vSdnZ2d@bt.com...
> Hi,
>
> Since January I have managed to lose nearly 2 stone in weight, dropping
> from about 14st 8lbs (36" waist) down to 12st 12lbs (now a 34" waist).
> Just as I started my exercise regime I brought some fancy scales, that are
> meant to be able to measure body fat, muscle mass, water & BMI.
>
> According to my first weigh in, my BF was 21%, and MM was 39%. Now after
> losing nearly 2 stone, the scales read that my BF is down to 16% (which
> isn't to bad), however my MM has only increased to 41%. I've been looking
> around google, and apparently a fit male 'should' have a MM of around 50%
> (and BF between 14%-17%), with body builders being around 65% (BF 6%-13%).
>
> I was hoping to have increased a bit more muscle mass by now, I certainly
> feel like I've gained muscle, I can see the tops of my abs now, and my
> biceps have nearly doubled in size (been doing a lot of bicep curls), but
> 2% doesn't seem a lot! How can I get my MM to increase? Can the scales be
> believed?
>
> My exercise regime is:
> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
> press, 100 sit ups.
>
> Is the problem simply that I'm not doing enough weights? Should I be
> trying to lose body fat as well as gain muscle mass? I read somewhere that
> you can't do both? What about nutrition, I've been cutting out as much fat
> as possible, and just eating carbs & protein, i.e. cereal for breakfast,
> apples & low fat yogurts for snacks, soup for lunch, then something like
> spaghetti carbonara with chicken or prawns, or chicken breast with grilled
> vegetables & rice for dinner!
>
> Any advice much appreciated!
>
> Ben
>

Ben,
It is possible to gain muscle and lose fat at the same time, but you really
have to know what you are doing diet wise to get it done correctly. Your
calories need to be right around maintenance and you do need to be working
out with weights probably more than you are right now. Do you know what is
in the soup that you are eating? Soups can hide a lot of fat and carbs. The
best route would be to get as lean as possible and then concentrate on
adding muscle down the road.


--
Robert Schuh
"Everything that elevates an individual above the herd and
intimidates the neighbour is henceforth called evil; and
the fair, modest, submissive and conforming mentality,
the mediocrity of desires attains moral designations and honors"
- Nietzsche

http://www.hardbopdrums.com/

"Hard Bop Drums" <nospam@hardbopdrums.com> wrote in message
news:2Bv2i.284089$115.159306@newsfe10.phx...
> "benb" <benb@nospam.postalias> wrote in message
> news:SbadnXIlto-Sk9fbnZ2dnUVZ8vSdnZ2d@bt.com...
>> Hi,
>>
>> Since January I have managed to lose nearly 2 stone in weight, dropping
>> from about 14st 8lbs (36" waist) down to 12st 12lbs (now a 34" waist).
>> Just as I started my exercise regime I brought some fancy scales, that
>> are meant to be able to measure body fat, muscle mass, water & BMI.
>>
>> According to my first weigh in, my BF was 21%, and MM was 39%. Now after
>> losing nearly 2 stone, the scales read that my BF is down to 16% (which
>> isn't to bad), however my MM has only increased to 41%. I've been looking
>> around google, and apparently a fit male 'should' have a MM of around 50%
>> (and BF between 14%-17%), with body builders being around 65% (BF
>> 6%-13%).
>>
>> I was hoping to have increased a bit more muscle mass by now, I certainly
>> feel like I've gained muscle, I can see the tops of my abs now, and my
>> biceps have nearly doubled in size (been doing a lot of bicep curls), but
>> 2% doesn't seem a lot! How can I get my MM to increase? Can the scales be
>> believed?
>>
>> My exercise regime is:
>> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
>> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
>> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
>> press, 100 sit ups.
>>
>> Is the problem simply that I'm not doing enough weights? Should I be
>> trying to lose body fat as well as gain muscle mass? I read somewhere
>> that you can't do both? What about nutrition, I've been cutting out as
>> much fat as possible, and just eating carbs & protein, i.e. cereal for
>> breakfast, apples & low fat yogurts for snacks, soup for lunch, then
>> something like spaghetti carbonara with chicken or prawns, or chicken
>> breast with grilled vegetables & rice for dinner!
>>
>> Any advice much appreciated!
>>
>> Ben
>>
>
> Ben,
> It is possible to gain muscle and lose fat at the same time, but you
> really have to know what you are doing diet wise to get it done correctly.
> Your calories need to be right around maintenance and you do need to be
> working out with weights probably more than you are right now. Do you know
> what is in the soup that you are eating? Soups can hide a lot of fat and
> carbs. The best route would be to get as lean as possible and then
> concentrate on adding muscle down the road.
>
>
> --
> Robert Schuh
> "Everything that elevates an individual above the herd and
> intimidates the neighbour is henceforth called evil; and
> the fair, modest, submissive and conforming mentality,
> the mediocrity of desires attains moral designations and honors"
> - Nietzsche
>
> http://www.hardbopdrums.com/
>

Hi Robert,

Thanks for the reply!

From what I've read around on the net, I think your right, its going to be
easier to get my body fat down to where I want, and then build muscle!
Someone also suggested doing some HITT cardio training once or twice a week,
to help lose weight faster.

The soup is usually Sainsbury's (I'm in the UK) healthy range, something
like Spicy Tomato and Lentil or Carrot and Coriander (see
http://tinyurl.com/2khbuc) which has 1.6g of fat per 1/2 can, of which 0.8
is saturates, 1.2g of protein & 10.8g of carbohydrate. I usually have a
whole can, cause by lunch I'm quite hungry!

The past few days I've been too busy at work to be able to pop home and have
lunch, so I've been having the canteen soup, however I'm going to stop this,
as its quite creamy, so I think its probably more fattening than the canned
soups!

Ben

On May 15, 12:46 pm, "benb" <b...@nospam.postalias> wrote:
> I was hoping to have increased a bit more muscle mass by now, I certainly
> feel like I've gained muscle

Dont go just by your fancy scale as they can vary according to
hydration and other factors.
Perhaps look into getting your bodyfat tested by caliper (skinfold
pinch testing) instead and or as a comparison.


> My exercise regime is:
> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
> press, 100 sit ups.
> Is the problem simply that I'm not doing enough weights?


No lower body exercises? Why not?
You need to work your entire body not just selectively the the upper
part. Do squats at the very least.
100 bicep curls? Why? Going for a new endurance record? Lift heavier
and less reps.
If fatloss is currently a main goal, do 40-60 minutes cardio every
day, preferably after weight lifting.
And food wise, looks like you are not eating enough protein. Also
eating 'lowfat' can be a problem (if its no fats especially) because
its your choices of fats you should be looking at, not cutting down/
out all fats. Good fats are a ready source of energy and your body
needs them to function well.


joanne

> My exercise regime is:
> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
> press, 100 sit ups.
<snip>

Ben, I have absolutely no experience with those type of scales, so I
can't really say whether your readings are accurate. But if your
biceps have doubled in size, then it seems like you've gained a lot of
muscle.

I can compare your routine to my own, though. I used to be a serious
lifter, then took several years off and began lifting again roughly 6
months ago. My goal is to gain as much muscle mass as possible first,
and then to lose fat after. At the time, my chest was 44", my arms
were 14", and my belly (at the belly button) was 39".

After a lot of doing things the wrong way, this is the routine that I
have found to work for me. I realize that you're in a different
country, and may not understand some of my notation, so if you need
clarification just ask:

Day 1: Chest Day. Bench Press an 8/6/4 pyramid, followed by 3 sets of
15 with as much weight as I can complete, followed by 3 sets of 15
Bench Flyes.

Day 2: Arms Day. Barbell Curl an 8/6/4 pyramid, followed by 3 sets of
10 Preacher Curls, followed by a 15/10/5 pyramid of either
Concentration Curls or Hammer Curls (I alternate these each workout
period)

Day 3: Cardio

Day 4: Shoulders and Back. Shoulder Press 3 sets of 10, Bent Over Row
with dumbbells 3 sets of 10, Lat Raise 3 sets of 10, Front Pulldown 3
sets of 10, Tricep Extension 3 sets of 10

Day 5: Legs and Abs. Squat 3 sets of 8 (I would do a pyramid, but I'm
using all the weight I have), Calf Press 3 sets of 10, Ab Roll as many
as I can (currently 3 sets of 50)

Day 6: Cardio


In each case, the goal is to lift as much weight as possible, until
you absolutely can't lift anymore. For instance, I try to do
everything in 3 sets; the first set should be fairly easy, the second
set should be pretty hard, and I should NOT be able to complete the
third set. When I can complete the third set, it's time to increase
the weight.

After 6 months, my bench press has almost doubled (I expect to bench
300lbs within 2 months; not bad for someone that's 5' 4), my squats
have doubled, my curls have almost doubled, and while I haven't lost
but about 1" around the waist, I'm starting to see decent definition
of abs (which makes me thing that the fat has been getting replaced
with muscle the whole time). My chest is currently just over 47" with
good-but-not-great definition, and my arms are at 16" (thanks mainly
to my triceps, which have gotten huge while my biceps haven't
impressed me yet).

My advice to you is, if you can lift a weight more than 15 times, you
need to increase the weight. I was originally doing high-rep-low-
weight, too, but started experiencing joint pain, and after a time had
long periods of no growth at all. When I started focusing on heavier
weight, though, everything started growing at an almost alarming rate.

About 2 weeks ago, I started focusing on losing fat instead of gaining
muscle (a little ahead of schedule, but that's another story). I'm
doing the same workout routine, but where before I was increasing
weight on everything at least every 3rd period, now I'm staying a
little more consistent. I've lowered the calories while increasing the
protein (I pay little attention to fat; I figure that watching the
calories will keep the fat in check), and so far this is working out
well for me.

Good luck, Ben,

Jason

"joanne" <jgrrl2@yahoo.com> schreef:

>> My exercise regime is:
>> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
>> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
>> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
>> press, 100 sit ups.
>> Is the problem simply that I'm not doing enough weights?

> No lower body exercises? Why not?

I think he wants to build his upper body.

You see, when you are wearing jeans, increases in size of the calf muscles
go more or less unnoticed, and it takes
quite a dramatic increase in size in the upper legs for anyone to notice.

> You need to work your entire body not just selectively the the upper
> part. Do squats at the very least.

I have to disagree. I know guys who just want bigger arms. Or bigger arms
and shoulders.

For the record, i like to have bulgy legs, but hey, thats just me.

> 100 bicep curls? Why? Going for a new endurance record? Lift heavier
> and less reps.

Yeah, thats pretty fucked up, i agree.

--
Pete

"Pete" <phoutstra@wanadoo.nl> wrote in message
news:464c019f$0$273$dbd49001@news.wanadoo.nl...
> "joanne" <jgrrl2@yahoo.com> schreef:
>
>>> My exercise regime is:
>>> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph),
>>> 100
>>> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
>>> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30
>>> bench
>>> press, 100 sit ups.
>>> Is the problem simply that I'm not doing enough weights?
>
>> No lower body exercises? Why not?
>
> I think he wants to build his upper body.
>

I want to focus on upper body for the moment, I'm fairly happy with my legs,
they have tone & definition, as I cycle to work, which is quite hilly, so
there is lots of ups and downs, and I keep it in quite a high gear when
going up, and can feel quite a good burn in my thighs

> You see, when you are wearing jeans, increases in size of the calf muscles
> go more or less unnoticed, and it takes
> quite a dramatic increase in size in the upper legs for anyone to notice.
>
>> You need to work your entire body not just selectively the the upper
>> part. Do squats at the very least.
>
> I have to disagree. I know guys who just want bigger arms. Or bigger arms
> and shoulders.
>
> For the record, i like to have bulgy legs, but hey, thats just me.
>
>> 100 bicep curls? Why? Going for a new endurance record? Lift heavier
>> and less reps.
>
> Yeah, thats pretty fucked up, i agree.
>

Well I do 50 on a low weight, then 25 on a medium weight, then a final 25 on
as high as I can. Do you think I should be cutting this down, and doing more
weight? i.e. add one more weight, and do 15 on each?

Thanks for the advice

Ben

"Jason" <jwcarlton@gmail.com> wrote in message
news:1179380097.296012.30340@e65g2000hsc.googlegro ups.com...
>> My exercise regime is:
>> Monday, Wednesday & Friday = 20 minutes running on treadmill (13kph), 100
>> bicep curls (each arm), 70 bench press, 30 lat pull downs, 200 sit ups.
>> Tuesday = 40 minutes running (12kph), 50 bicep curls (each arm), 30 bench
>> press, 100 sit ups.
> <snip>
>
> Ben, I have absolutely no experience with those type of scales, so I
> can't really say whether your readings are accurate. But if your
> biceps have doubled in size, then it seems like you've gained a lot of
> muscle.
>
> I can compare your routine to my own, though. I used to be a serious
> lifter, then took several years off and began lifting again roughly 6
> months ago. My goal is to gain as much muscle mass as possible first,
> and then to lose fat after. At the time, my chest was 44", my arms
> were 14", and my belly (at the belly button) was 39".
>
> After a lot of doing things the wrong way, this is the routine that I
> have found to work for me. I realize that you're in a different
> country, and may not understand some of my notation, so if you need
> clarification just ask:
>
> Day 1: Chest Day. Bench Press an 8/6/4 pyramid, followed by 3 sets of
> 15 with as much weight as I can complete, followed by 3 sets of 15
> Bench Flyes.
>
> Day 2: Arms Day. Barbell Curl an 8/6/4 pyramid, followed by 3 sets of
> 10 Preacher Curls, followed by a 15/10/5 pyramid of either
> Concentration Curls or Hammer Curls (I alternate these each workout
> period)
>
> Day 3: Cardio
>
> Day 4: Shoulders and Back. Shoulder Press 3 sets of 10, Bent Over Row
> with dumbbells 3 sets of 10, Lat Raise 3 sets of 10, Front Pulldown 3
> sets of 10, Tricep Extension 3 sets of 10
>
> Day 5: Legs and Abs. Squat 3 sets of 8 (I would do a pyramid, but I'm
> using all the weight I have), Calf Press 3 sets of 10, Ab Roll as many
> as I can (currently 3 sets of 50)
>
> Day 6: Cardio
>
>
> In each case, the goal is to lift as much weight as possible, until
> you absolutely can't lift anymore. For instance, I try to do
> everything in 3 sets; the first set should be fairly easy, the second
> set should be pretty hard, and I should NOT be able to complete the
> third set. When I can complete the third set, it's time to increase
> the weight.
>
> After 6 months, my bench press has almost doubled (I expect to bench
> 300lbs within 2 months; not bad for someone that's 5' 4), my squats
> have doubled, my curls have almost doubled, and while I haven't lost
> but about 1" around the waist, I'm starting to see decent definition
> of abs (which makes me thing that the fat has been getting replaced
> with muscle the whole time). My chest is currently just over 47" with
> good-but-not-great definition, and my arms are at 16" (thanks mainly
> to my triceps, which have gotten huge while my biceps haven't
> impressed me yet).
>
> My advice to you is, if you can lift a weight more than 15 times, you
> need to increase the weight. I was originally doing high-rep-low-
> weight, too, but started experiencing joint pain, and after a time had
> long periods of no growth at all. When I started focusing on heavier
> weight, though, everything started growing at an almost alarming rate.
>
> About 2 weeks ago, I started focusing on losing fat instead of gaining
> muscle (a little ahead of schedule, but that's another story). I'm
> doing the same workout routine, but where before I was increasing
> weight on everything at least every 3rd period, now I'm staying a
> little more consistent. I've lowered the calories while increasing the
> protein (I pay little attention to fat; I figure that watching the
> calories will keep the fat in check), and so far this is working out
> well for me.
>
> Good luck, Ben,
>
> Jason
>

Hi Jason,

Thanks for the reply, and the routine!

I think I've been doing as you said, and doing to many reps, on a too low
weight. The other people who have replied think that 100 bicep curls is too
much (3 sets on increasing weight), so I guess I'll do as you suggest and do
3 sets, on heavier weights, but only 15 reps on each.

Can you explain a bit more about this 8/6/4 pyramid, I've not heard the term
before, but that might just be because I'm fairly new to weight training.
I've looked on the net, and I assume its something like
http://www.strengthcats.com/pyramidpower.htm which says you should do: 8
reps on 50% max weight, 6 on 65%, 4 on 75%, (then 2 on 85% and 1 on 95% if
you can)? Or do you use a different percentage for each level?

Thanks again!

Ben

"benb" <benb@nospam.postalias> schreef:

>>> 100 bicep curls? Why? Going for a new endurance record? Lift heavier
>>> and less reps.

>> Yeah, thats pretty fucked up, i agree.

> Well I do 50 on a low weight, then 25 on a medium weight, then a final 25
> on as high as I can. Do you think I should be cutting this down, and doing
> more weight? i.e. add one more weight, and do 15 on each?

Something like that.

Whatever weight you use, try to stay within 5-15.

That rep range has proven, over several decades, to be the best for adding
muscle tissue.

And be progressive.

--
Pete

In news:PbmdnRlGae84jdHbnZ2dnUVZ8tyqnZ2d@bt.com,
benb <benb@nospam.postalias> typed:
> "Jason" <jwcarlton@gmail.com> wrote in message
> news:1179380097.296012.30340@e65g2000hsc.googlegro ups.com...
>>> My exercise regime is:
>>> Monday, Wednesday & Friday = 20 minutes running on treadmill
>>> (13kph), 100 bicep curls (each arm), 70 bench press, 30 lat pull
>>> downs, 200 sit ups. Tuesday = 40 minutes running (12kph), 50 bicep
>>> curls (each arm), 30 bench press, 100 sit ups.
>> <snip>
>>
>> Ben, I have absolutely no experience with those type of scales, so I
>> can't really say whether your readings are accurate. But if your
>> biceps have doubled in size, then it seems like you've gained a lot
>> of muscle.
>>
>> I can compare your routine to my own, though. I used to be a serious
>> lifter, then took several years off and began lifting again roughly 6
>> months ago. My goal is to gain as much muscle mass as possible first,
>> and then to lose fat after. At the time, my chest was 44", my arms
>> were 14", and my belly (at the belly button) was 39".
>>
>> After a lot of doing things the wrong way, this is the routine that I
>> have found to work for me. I realize that you're in a different
>> country, and may not understand some of my notation, so if you need
>> clarification just ask:
>>
>> Day 1: Chest Day. Bench Press an 8/6/4 pyramid, followed by 3 sets of
>> 15 with as much weight as I can complete, followed by 3 sets of 15
>> Bench Flyes.
>>
>> Day 2: Arms Day. Barbell Curl an 8/6/4 pyramid, followed by 3 sets of
>> 10 Preacher Curls, followed by a 15/10/5 pyramid of either
>> Concentration Curls or Hammer Curls (I alternate these each workout
>> period)
>>
>> Day 3: Cardio
>>
>> Day 4: Shoulders and Back. Shoulder Press 3 sets of 10, Bent Over Row
>> with dumbbells 3 sets of 10, Lat Raise 3 sets of 10, Front Pulldown 3
>> sets of 10, Tricep Extension 3 sets of 10
>>
>> Day 5: Legs and Abs. Squat 3 sets of 8 (I would do a pyramid, but I'm
>> using all the weight I have), Calf Press 3 sets of 10, Ab Roll as
>> many as I can (currently 3 sets of 50)
>>
>> Day 6: Cardio
>>
>>
>> In each case, the goal is to lift as much weight as possible, until
>> you absolutely can't lift anymore. For instance, I try to do
>> everything in 3 sets; the first set should be fairly easy, the second
>> set should be pretty hard, and I should NOT be able to complete the
>> third set. When I can complete the third set, it's time to increase
>> the weight.
>>
>> After 6 months, my bench press has almost doubled (I expect to bench
>> 300lbs within 2 months; not bad for someone that's 5' 4), my squats
>> have doubled, my curls have almost doubled, and while I haven't lost
>> but about 1" around the waist, I'm starting to see decent definition
>> of abs (which makes me thing that the fat has been getting replaced
>> with muscle the whole time). My chest is currently just over 47" with
>> good-but-not-great definition, and my arms are at 16" (thanks mainly
>> to my triceps, which have gotten huge while my biceps haven't
>> impressed me yet).
>>
>> My advice to you is, if you can lift a weight more than 15 times, you
>> need to increase the weight. I was originally doing high-rep-low-
>> weight, too, but started experiencing joint pain, and after a time
>> had long periods of no growth at all. When I started focusing on
>> heavier weight, though, everything started growing at an almost
>> alarming rate. About 2 weeks ago, I started focusing on losing fat
>> instead of
>> gaining muscle (a little ahead of schedule, but that's another
>> story). I'm doing the same workout routine, but where before I was
>> increasing weight on everything at least every 3rd period, now I'm
>> staying a little more consistent. I've lowered the calories while
>> increasing the protein (I pay little attention to fat; I figure that
>> watching the calories will keep the fat in check), and so far this
>> is working out well for me.
>>
>> Good luck, Ben,
>>
>> Jason
>>
>
> Hi Jason,
>
> Thanks for the reply, and the routine!
>
> I think I've been doing as you said, and doing to many reps, on a too
> low weight. The other people who have replied think that 100 bicep
> curls is too much (3 sets on increasing weight), so I guess I'll do
> as you suggest and do 3 sets, on heavier weights, but only 15 reps on
> each.
> Can you explain a bit more about this 8/6/4 pyramid, I've not heard
> the term before, but that might just be because I'm fairly new to
> weight training. I've looked on the net, and I assume its something
> like http://www.strengthcats.com/pyramidpower.htm which says you
> should do: 8 reps on 50% max weight, 6 on 65%, 4 on 75%, (then 2 on
> 85% and 1 on 95% if you can)? Or do you use a different percentage
> for each level?
> Thanks again!
>
> Ben

Ben, the crux of it is this: your routine is totally fucked-up!!! I'm not
sure where you got it from; if it's a personal trainer at your gym then he
should be sacked, if it's off the WWW interNet then you should delete that
site from your favourites. Of all the exercises in all the world, bicep
curls is the last exercise I would have a (relative) newbie doing [apart
from perhaps anything involving balancing on a Swiss Ball]. Is your goal
actually to increase muscle mass? If so, then you want to concentrate on big
compound exericses; the best being [in no particular order]:

Squats
Incline Bench Press
Deadlifts
Overhead Press [e.g. seated d/bell press]
Overhead Pull [e.g. lat pulldown]
Rowing exercise [e.g. d/bell rows]

See www.exrx.net for further details.

BTW #1: when you say your biceps have doubled in size, do you mean the size
of your upper arm in total or have you somehow managed to measure only the
bicep muscle?

BTW #2: the way your fancy scales [Tanita?] work is flawed and as you add
more muscle mass will become less and less accurate.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

> Can you explain a bit more about this 8/6/4 pyramid, I've not heard the term
> before, but that might just be because I'm fairly new to weight training.
> I've looked on the net, and I assume its something likehttp://www.strengthcats.com/pyramidpower.htmwhich says you should do: 8
> reps on 50% max weight, 6 on 65%, 4 on 75%, (then 2 on 85% and 1 on 95% if
> you can)? Or do you use a different percentage for each level?


The logic that site gave for a pyramid is similar to what I do, but I
don't follow the same routine by any means.

I used to consider percentages, but gave up when I realized that I
could easily increase the weight by 20lbs between each set. So, I
stopped using percentages, and just assumed an increase of 20lbs
between each set, instead. This means that my set of 8 is a little
heavier than when I used a percentage, but it works for me.

To determine the weight for my set of 8, I spend one workout period
just finding my max weight (also called a 1RM, or 1-rep-max) (Note, I
don't do anything else this day except for finding the max; this is
usually a week-long process, so I can find the max on all of my big
routines, like bench, squats, etc). From there, I simply substract
70lbs.

For instance, my 1RM is currently 275lbs (which I think is equivalent
to 125kg). So, my bench routine is:

8 x 205 lbs
6 x 225 lbs
4 x 245 lbs

Going by the percentages, this workout would have been a lot weaker!
Instead of pressing 205 for 8 reps, I would have only pressed 135.
That's hardly even a warm-up, in comparison! Then, I would have
pressed 165 for 6 reps, 205 for 4 reps, and 235 for 2 reps. It seems
like I would have gotten more tired, but without lifting as much
weight.

My goal is to use this weight for 3 workout periods, then the 4th
workout period I will increase everything by 10 lbs. Sometimes I can't
do this, though; if, by the 3rd workout period, I can't press 245 for
4 reps pretty easily, then I'll wait another week. I've never
increased weight in less than 3 workout periods, though.

FWIW, I believe that I picked up this routine as a way of breaking
through a plateau, but I've always used it for general gain and found
it to be reliable.

As a newbie, it's very important that you do NOT "max out" too often.
I will find my max weight about every 2 or 3 months. When I was in
high school, I made the mistake of maxing out every couple of weeks,
but it's important to realize that this does very little to build
muscle, and does more damage to tendons and stabilizers than anything
else.

- Jason