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How I built my body back up from 164lbs to 175lbs

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

 

About a month ago I had just gotten back from about three weeks of traveling and came down with a hardcore fever and I was sick for 4 - 5 days.

 

I was already extremely off-track with my workout routine from traveling so much and that in combination with being sick just finished me off.

 

I normally maintain a weight of around 175lbs - 177lbs. When I finally recovered and was able to actually stand up, I weighed in at 164lbs.

 

Looking in the mirror 10 pounds underweight when your body fat is already extremely low can be very discouraging.

 

Then you get to the gym and all the weights you tossed around for an easy 12 reps felt like they weighed a million pounds.

 

So where do you even begin when you are at this point? It’s almost like you’re a beginner again and of course I wanted to regain my lost size, but keep the body fat at minimum in the process. #LeanGains

 

Now obviously I didn’t lose 10 pounds of muscle. It was a combination of being dehydrated, nutrient depleted and of course a little bit of muscle loss as well.

 

I wanted to recover and get back on track without wasting any time.

 

A few months back Erica and I received our @MuscleGenes reports. We both took all the information and applied it to our workouts and saw definite improvements in terms of gains. The reports cover everything from diet and exercise to recovery and supplementation.

 

One of the most important things that I learned is that my body is below average when it comes to recovery. What this means is that if I were to go “balls to the wall” right away, I would need more rest days to recover from being so sore from my workouts. Keeping that in mind my goal was to do my same weekly program, but cut all my weights in half for the first week just to get back into the swing of things and not be so sore that I couldn’t train the following day.

 

I would also like to add that because I am below average for recovery, I only train each muscle group once per week. A program like a three day split wouldn’t work for me because my body wouldn’t be fully recovered in time to train each body part twice a week. When it came to choosing my weights, I already knew my strength was considerably lower than normal. I also knew from my MuscleGenes report that my body responds better to building muscle and strength with higher volume workouts. For example, most people think to build strength you HAVE to do a program like 5x5 or 5x3x1 with long rest periods between sets.

 

For me it would be pointless to implement those training methods. My report determined that I have mostly slow twitch muscle fiber, so to get the most out of my training my workouts need lots of sets / reps / supersets / burn sets etc. and shorter rest periods. I was also recommended to add two days a week of 25 minutes of HIIT cardio to help me keep my fat gains at a minimal while in a calorie surplus.

 

MEAL PLAN! Since getting my results back I have been able to really dial in my meal plan. I learned that my insulin efficiency is below average so I need to make sure that I avoided excess sugar and starchy carbs and if I was going to eat them they should be eaten at breakfast and after my workouts.

 

Right now my meal plan consists of about 280grams of protein, 150grams of carbs and 100-110 grams of fat with one reefed day a week of 250grams of carbs (usually on my leg day). I also noticed that I maintain a much leaner build if I consume the majority of my carbs before I hit the gym which is usually around 3 – 4 pm.

 

Testosterone response goes hand in hand with your meal plan and ability to build muscle as well. To be honest, I never really took to heart the importance of saturated fats in my diet until I learned from my MuscleGenes report that my testosterone response to resistance training was low. Also, remember that cholesterol is the key ingredient to produce testosterone. My report suggested that I have up to 20 grams a day of saturated fat. I accomplish this with about 2 tsp of coconut oil a day added to my diet. I just eat it out of the jar and wash it down with water! YUM!! Haha

 

Now guys this is just the tip of the iceberg in terms of how much information you can learn about your body from getting your MuscleGenes report. But I wanted to make a point that it really did help me get back on track as fast as possible. As of today I am back to 175lbs and I feel lean and “thick” again and my strength has returned as well.

 

If you are interested in getting your MuscleGenes report done, I will post a link below.

 

They are always discovering and learning more about how different genes / genotypes will impact your results when it comes to training.

 

It’s cutting edge stuff Nation and if you want to take all the guesswork out of your training, MuscleGenes can take your results to the next level!

 

www.ScottHermanFitness.com/MuscleGenes

Need 1 on 1 coaching? Send me a direct message to learn more!
tonyp56
tonyp56 g Anthony Prince
67 Post(s)
67 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Says not found. I certainly am interested but can't afford it right now. It is neat though.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

 

About a month ago I had just gotten back from about three weeks of traveling and came down with a hardcore fever and I was sick for 4 - 5 days.

 

I was already extremely off-track with my workout routine from traveling so much and that in combination with being sick just finished me off.

 

I normally maintain a weight of around 175lbs - 177lbs. When I finally recovered and was able to actually stand up, I weighed in at 164lbs.

 

Looking in the mirror 10 pounds underweight when your body fat is already extremely low can be very discouraging.

 

Then you get to the gym and all the weights you tossed around for an easy 12 reps felt like they weighed a million pounds.

 

So where do you even begin when you are at this point? It’s almost like you’re a beginner again and of course I wanted to regain my lost size, but keep the body fat at minimum in the process. #LeanGains

 

Now obviously I didn’t lose 10 pounds of muscle. It was a combination of being dehydrated, nutrient depleted and of course a little bit of muscle loss as well.

 

I wanted to recover and get back on track without wasting any time.

 

A few months back Erica and I received our @MuscleGenes reports. We both took all the information and applied it to our workouts and saw definite improvements in terms of gains. The reports cover everything from diet and exercise to recovery and supplementation.

 

One of the most important things that I learned is that my body is below average when it comes to recovery. What this means is that if I were to go “balls to the wall” right away, I would need more rest days to recover from being so sore from my workouts. Keeping that in mind my goal was to do my same weekly program, but cut all my weights in half for the first week just to get back into the swing of things and not be so sore that I couldn’t train the following day.

 

I would also like to add that because I am below average for recovery, I only train each muscle group once per week. A program like a three day split wouldn’t work for me because my body wouldn’t be fully recovered in time to train each body part twice a week. When it came to choosing my weights, I already knew my strength was considerably lower than normal. I also knew from my MuscleGenes report that my body responds better to building muscle and strength with higher volume workouts. For example, most people think to build strength you HAVE to do a program like 5x5 or 5x3x1 with long rest periods between sets.

 

For me it would be pointless to implement those training methods. My report determined that I have mostly slow twitch muscle fiber, so to get the most out of my training my workouts need lots of sets / reps / supersets / burn sets etc. and shorter rest periods. I was also recommended to add two days a week of 25 minutes of HIIT cardio to help me keep my fat gains at a minimal while in a calorie surplus.

 

MEAL PLAN! Since getting my results back I have been able to really dial in my meal plan. I learned that my insulin efficiency is below average so I need to make sure that I avoided excess sugar and starchy carbs and if I was going to eat them they should be eaten at breakfast and after my workouts.

 

Right now my meal plan consists of about 280grams of protein, 150grams of carbs and 100-110 grams of fat with one reefed day a week of 250grams of carbs (usually on my leg day). I also noticed that I maintain a much leaner build if I consume the majority of my carbs before I hit the gym which is usually around 3 – 4 pm.

 

Testosterone response goes hand in hand with your meal plan and ability to build muscle as well. To be honest, I never really took to heart the importance of saturated fats in my diet until I learned from my MuscleGenes report that my testosterone response to resistance training was low. Also, remember that cholesterol is the key ingredient to produce testosterone. My report suggested that I have up to 20 grams a day of saturated fat. I accomplish this with about 2 tsp of coconut oil a day added to my diet. I just eat it out of the jar and wash it down with water! YUM!! Haha

 

Now guys this is just the tip of the iceberg in terms of how much information you can learn about your body from getting your MuscleGenes report. But I wanted to make a point that it really did help me get back on track as fast as possible. As of today I am back to 175lbs and I feel lean and “thick” again and my strength has returned as well.

 

If you are interested in getting your MuscleGenes report done, I will post a link below.

 

They are always discovering and learning more about how different genes / genotypes will impact your results when it comes to training.

 

It’s cutting edge stuff Nation and if you want to take all the guesswork out of your training, MuscleGenes can take your results to the next level!

 

www.ScottHermanFitness.com/MuscleGenes

I am pumped. They said I should have my results on or before October 27th :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Scott_Herman

 

About a month ago I had just gotten back from about three weeks of traveling and came down with a hardcore fever and I was sick for 4 - 5 days.

 

I was already extremely off-track with my workout routine from traveling so much and that in combination with being sick just finished me off.

 

I normally maintain a weight of around 175lbs - 177lbs. When I finally recovered and was able to actually stand up, I weighed in at 164lbs.

 

Looking in the mirror 10 pounds underweight when your body fat is already extremely low can be very discouraging.

 

Then you get to the gym and all the weights you tossed around for an easy 12 reps felt like they weighed a million pounds.

 

So where do you even begin when you are at this point? It’s almost like you’re a beginner again and of course I wanted to regain my lost size, but keep the body fat at minimum in the process. #LeanGains

 

Now obviously I didn’t lose 10 pounds of muscle. It was a combination of being dehydrated, nutrient depleted and of course a little bit of muscle loss as well.

 

I wanted to recover and get back on track without wasting any time.

 

A few months back Erica and I received our @MuscleGenes reports. We both took all the information and applied it to our workouts and saw definite improvements in terms of gains. The reports cover everything from diet and exercise to recovery and supplementation.

 

One of the most important things that I learned is that my body is below average when it comes to recovery. What this means is that if I were to go “balls to the wall” right away, I would need more rest days to recover from being so sore from my workouts. Keeping that in mind my goal was to do my same weekly program, but cut all my weights in half for the first week just to get back into the swing of things and not be so sore that I couldn’t train the following day.

 

I would also like to add that because I am below average for recovery, I only train each muscle group once per week. A program like a three day split wouldn’t work for me because my body wouldn’t be fully recovered in time to train each body part twice a week. When it came to choosing my weights, I already knew my strength was considerably lower than normal. I also knew from my MuscleGenes report that my body responds better to building muscle and strength with higher volume workouts. For example, most people think to build strength you HAVE to do a program like 5x5 or 5x3x1 with long rest periods between sets.

 

For me it would be pointless to implement those training methods. My report determined that I have mostly slow twitch muscle fiber, so to get the most out of my training my workouts need lots of sets / reps / supersets / burn sets etc. and shorter rest periods. I was also recommended to add two days a week of 25 minutes of HIIT cardio to help me keep my fat gains at a minimal while in a calorie surplus.

 

MEAL PLAN! Since getting my results back I have been able to really dial in my meal plan. I learned that my insulin efficiency is below average so I need to make sure that I avoided excess sugar and starchy carbs and if I was going to eat them they should be eaten at breakfast and after my workouts.

 

Right now my meal plan consists of about 280grams of protein, 150grams of carbs and 100-110 grams of fat with one reefed day a week of 250grams of carbs (usually on my leg day). I also noticed that I maintain a much leaner build if I consume the majority of my carbs before I hit the gym which is usually around 3 – 4 pm.

 

Testosterone response goes hand in hand with your meal plan and ability to build muscle as well. To be honest, I never really took to heart the importance of saturated fats in my diet until I learned from my MuscleGenes report that my testosterone response to resistance training was low. Also, remember that cholesterol is the key ingredient to produce testosterone. My report suggested that I have up to 20 grams a day of saturated fat. I accomplish this with about 2 tsp of coconut oil a day added to my diet. I just eat it out of the jar and wash it down with water! YUM!! Haha

 

Now guys this is just the tip of the iceberg in terms of how much information you can learn about your body from getting your MuscleGenes report. But I wanted to make a point that it really did help me get back on track as fast as possible. As of today I am back to 175lbs and I feel lean and “thick” again and my strength has returned as well.

 

If you are interested in getting your MuscleGenes report done, I will post a link below.

 

They are always discovering and learning more about how different genes / genotypes will impact your results when it comes to training.

 

It’s cutting edge stuff Nation and if you want to take all the guesswork out of your training, MuscleGenes can take your results to the next level!

 

www.ScottHermanFitness.com/MuscleGenes

A MuscleGenes kit is definitely going to be on my Christmas list! :D

 

Looking big, lean and vascular as usual bro! MuscleGenes may have given you the framework, but you for sure would have put in the required hard work.

SHF Athlete MS Athlete Partial Fitness YouTuber
Hawk_Given
Hawk_Given g Hawk Given
170 Post(s)
170 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted
Posted By: Scott_Herman

 

About a month ago I had just gotten back from about three weeks of traveling and came down with a hardcore fever and I was sick for 4 - 5 days.

 

I was already extremely off-track with my workout routine from traveling so much and that in combination with being sick just finished me off.

 

I normally maintain a weight of around 175lbs - 177lbs. When I finally recovered and was able to actually stand up, I weighed in at 164lbs.

 

Looking in the mirror 10 pounds underweight when your body fat is already extremely low can be very discouraging.

 

Then you get to the gym and all the weights you tossed around for an easy 12 reps felt like they weighed a million pounds.

 

So where do you even begin when you are at this point? It’s almost like you’re a beginner again and of course I wanted to regain my lost size, but keep the body fat at minimum in the process. #LeanGains

 

Now obviously I didn’t lose 10 pounds of muscle. It was a combination of being dehydrated, nutrient depleted and of course a little bit of muscle loss as well.

 

I wanted to recover and get back on track without wasting any time.

 

A few months back Erica and I received our @MuscleGenes reports. We both took all the information and applied it to our workouts and saw definite improvements in terms of gains. The reports cover everything from diet and exercise to recovery and supplementation.

 

One of the most important things that I learned is that my body is below average when it comes to recovery. What this means is that if I were to go “balls to the wall” right away, I would need more rest days to recover from being so sore from my workouts. Keeping that in mind my goal was to do my same weekly program, but cut all my weights in half for the first week just to get back into the swing of things and not be so sore that I couldn’t train the following day.

 

I would also like to add that because I am below average for recovery, I only train each muscle group once per week. A program like a three day split wouldn’t work for me because my body wouldn’t be fully recovered in time to train each body part twice a week. When it came to choosing my weights, I already knew my strength was considerably lower than normal. I also knew from my MuscleGenes report that my body responds better to building muscle and strength with higher volume workouts. For example, most people think to build strength you HAVE to do a program like 5x5 or 5x3x1 with long rest periods between sets.

 

For me it would be pointless to implement those training methods. My report determined that I have mostly slow twitch muscle fiber, so to get the most out of my training my workouts need lots of sets / reps / supersets / burn sets etc. and shorter rest periods. I was also recommended to add two days a week of 25 minutes of HIIT cardio to help me keep my fat gains at a minimal while in a calorie surplus.

 

MEAL PLAN! Since getting my results back I have been able to really dial in my meal plan. I learned that my insulin efficiency is below average so I need to make sure that I avoided excess sugar and starchy carbs and if I was going to eat them they should be eaten at breakfast and after my workouts.

 

Right now my meal plan consists of about 280grams of protein, 150grams of carbs and 100-110 grams of fat with one reefed day a week of 250grams of carbs (usually on my leg day). I also noticed that I maintain a much leaner build if I consume the majority of my carbs before I hit the gym which is usually around 3 – 4 pm.

 

Testosterone response goes hand in hand with your meal plan and ability to build muscle as well. To be honest, I never really took to heart the importance of saturated fats in my diet until I learned from my MuscleGenes report that my testosterone response to resistance training was low. Also, remember that cholesterol is the key ingredient to produce testosterone. My report suggested that I have up to 20 grams a day of saturated fat. I accomplish this with about 2 tsp of coconut oil a day added to my diet. I just eat it out of the jar and wash it down with water! YUM!! Haha

 

Now guys this is just the tip of the iceberg in terms of how much information you can learn about your body from getting your MuscleGenes report. But I wanted to make a point that it really did help me get back on track as fast as possible. As of today I am back to 175lbs and I feel lean and “thick” again and my strength has returned as well.

 

If you are interested in getting your MuscleGenes report done, I will post a link below.

 

They are always discovering and learning more about how different genes / genotypes will impact your results when it comes to training.

 

It’s cutting edge stuff Nation and if you want to take all the guesswork out of your training, MuscleGenes can take your results to the next level!

 

www.ScottHermanFitness.com/MuscleGenes

Very interesting post and I am glad you are back to your prior strength.

 

I can see you are meeting your fitness goals with better insight on how your body responds to nutritional and exercise needs.

 

Being very cautious and still, but not as much, skeptical, but I can see you are putting the MuscleGenes findings to be right-on for your nutritional and fitness goals.

 

I personally could see this being an advantage for me. I have trained with volume and trained with intensity and don't really know which is best for me. Along with that, adjusting my macros so many times to inhibit bf gains has been some work, but which breakdown is best for me I don't have a clear picture. Granted, I am making small gains and losing bf but could I do this with a clearer perspective? We all want the biggest bang when it comes to nutrition and workouts. We live in a fast pace culture that time is of the essence.

 

So basically, I am more inclined to purchase MuscleGenes package even though I find it to be expensive especially for a lot of the younger folks on this site. On the other hand, we will be better informed if we need what supplements we need or don't need.

Also, we will be better informed of what foods to buy or not buy.

 

I will be purchasing this in the sometime near future, probably at the begining of the New Year.

 

Thanks again Scott for this more informed post about MuscleGenes and how you have it applied to your life.

 

 

 

 

MS Athlete BS, Medical Technology (ASCP) BS, Organizational Leadership and Supervision I Give God all the glory! That is where I find true strength!
Vervuel
Vervuel g Daniel Hurley
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted

I think the advice to do a week of lighter weights is VERY good after a severe illness, especially with serious dehydration involved. I'd have to look up the research again, but it takes like 36 hours to properly rehydrate. As more fluid go in, the kidneys start to clear out the waste products from the bloodstream, takes a little while to get back to pre-illness hydration levels. So going balls-out the first day you feel better can be detrimental.

It is not death that a man should fear, but he should fear never beginning to live. -Marcus Aurelius
camelia
camelia g gabriela Altorfer
6 Post(s)
6 Post(s) Gender: Female Goal: Bodybuilding Date Joined: December 12, 2013
Posted

Hi Coach,
I am doing one of your legs routine"Just lift!Legs",with pyramiding the sets.
If I should increase the weight each week I don't know how far can I go.With squats I start with 104lbs,for 15 reps and 125 lbs for 4 reps.And front squat I start with 94 lbs for 12 reps and I end with 105 lbs for 6 reps.My bodyweight is 52 kg.
My question is: how much do you think that I could increase the weight for squat and front squat?There is a limit because of my bodyweight ?
You know,each time I was doing this routine the day after I don't feel big pain in my legs...whyyyy?!It's something that i'm not doing right,maybe...
Have a nice day
Gabriela

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Hawk_Given

Very interesting post and I am glad you are back to your prior strength.

 

I can see you are meeting your fitness goals with better insight on how your body responds to nutritional and exercise needs.

 

Being very cautious and still, but not as much, skeptical, but I can see you are putting the MuscleGenes findings to be right-on for your nutritional and fitness goals.

 

I personally could see this being an advantage for me. I have trained with volume and trained with intensity and don't really know which is best for me. Along with that, adjusting my macros so many times to inhibit bf gains has been some work, but which breakdown is best for me I don't have a clear picture. Granted, I am making small gains and losing bf but could I do this with a clearer perspective? We all want the biggest bang when it comes to nutrition and workouts. We live in a fast pace culture that time is of the essence.

 

So basically, I am more inclined to purchase MuscleGenes package even though I find it to be expensive especially for a lot of the younger folks on this site. On the other hand, we will be better informed if we need what supplements we need or don't need.

Also, we will be better informed of what foods to buy or not buy.

 

I will be purchasing this in the sometime near future, probably at the begining of the New Year.

 

Thanks again Scott for this more informed post about MuscleGenes and how you have it applied to your life.

 

 

 

 

Happy to read this post @Hawk_Given. I know this gene testing is something still new, but I am happy to hear that my honesty with my results is being heard.

If you do decide to "take the plunge" make sure you go here: http://musclegenes.leadpages.net/scottherman/

 

MuscleGenes always makes sure that Hermanites get first dibs on kits when made available.

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Vervuel

I think the advice to do a week of lighter weights is VERY good after a severe illness, especially with serious dehydration involved. I'd have to look up the research again, but it takes like 36 hours to properly rehydrate. As more fluid go in, the kidneys start to clear out the waste products from the bloodstream, takes a little while to get back to pre-illness hydration levels. So going balls-out the first day you feel better can be detrimental.

That i a great piece of info @Vervuel, you learn something nw every day!

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: camelia

Hi Coach,
I am doing one of your legs routine"Just lift!Legs",with pyramiding the sets.
If I should increase the weight each week I don't know how far can I go.With squats I start with 104lbs,for 15 reps and 125 lbs for 4 reps.And front squat I start with 94 lbs for 12 reps and I end with 105 lbs for 6 reps.My bodyweight is 52 kg.
My question is: how much do you think that I could increase the weight for squat and front squat?There is a limit because of my bodyweight ?
You know,each time I was doing this routine the day after I don't feel big pain in my legs...whyyyy?!It's something that i'm not doing right,maybe...
Have a nice day
Gabriela

Hey Gabriela,

 

The goal is to always increase the weight when you can... but not necessary every time as you will eventually hit a plateu of strength.

I am not sure what your legs are hurting. It could be a form issue. Can you upload a video of you doing squats so we can look at your form?

 

Chat soon!

Need 1 on 1 coaching? Send me a direct message to learn more!
DFanatical1
DFanatical1 g Dennis M
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted
Posted By: camelia

Hi Coach,
I am doing one of your legs routine"Just lift!Legs",with pyramiding the sets.
If I should increase the weight each week I don't know how far can I go.With squats I start with 104lbs,for 15 reps and 125 lbs for 4 reps.And front squat I start with 94 lbs for 12 reps and I end with 105 lbs for 6 reps.My bodyweight is 52 kg.
My question is: how much do you think that I could increase the weight for squat and front squat?There is a limit because of my bodyweight ?
You know,each time I was doing this routine the day after I don't feel big pain in my legs...whyyyy?!It's something that i'm not doing right,maybe...
Have a nice day
Gabriela

@Scott_Herman I think what @camelia is saying is that her legs don't hurt after doing a leg routine. If that's the case camelia, then don't worry: it's a myth that if your muscles aren't sore the day after training that you didn't work out properly. In fact, several of the weeks I've made the biggest gains (muscle gains) so far I felt little to no soreness after workouts. So, no pain on a rest day doesn't necessarily mean you didn't work out hard/long enough.

In terms of how much weight you can lift: in my experience it's a matter of paying attention to what style of workouts works best for you and what your workout goals are. My workout goal is gaining muscle and, so far, I've responded the best to medium to heavy weight exercises, 4 sets per exercise and 8-12 reps per set. Some people respond better to heavy weight training (5 sets of 5 reps with weights being as heavy as possible where the 6th rep is muscle failure) and others see great gains if they switch one of those 2 styles up with circuits (doing multiple rounds of multiple exercises with as little rest between exercises and/or rounds as possible). These are work out styles for muscle gains, but if your goal is to lose weight then you might need to do a completely different style of work out.

What you respond best to is a matter of experimenting. Of course, you don't want to try weights so heavy they'll make you have bad form and can, thus, injure you... but at the same time you can get to a point with proper form and patience where you can lift more than your body weight with certain exercises. I weigh 84 kg for example, but I leg press 105 kg. Four months ago I could only leg press 30 kg. I got here by pushing myself and believing I could do more than I did. So, make sure you explore your limits and try to increase them every week... but keep proper form in mind so you don't injure yourself. If you lose form because of a certain weight level, either lower the weight or take some rest between reps to achieve your full rep count. You'll know when you can take mini rests and still complete a set and when the weight is just too heavy.

Good luck and make sure you ask this question in the muscle gain/strength/lose weight section of the forums (depending on your goals) to get even better answers.

#HTH

Applied knowledge is power squared.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DFanatical1

@Scott_Herman I think what @camelia is saying is that her legs don't hurt after doing a leg routine. If that's the case camelia, then don't worry: it's a myth that if your muscles aren't sore the day after training that you didn't work out properly. In fact, several of the weeks I've made the biggest gains (muscle gains) so far I felt little to no soreness after workouts. So, no pain on a rest day doesn't necessarily mean you didn't work out hard/long enough.

In terms of how much weight you can lift: in my experience it's a matter of paying attention to what style of workouts works best for you and what your workout goals are. My workout goal is gaining muscle and, so far, I've responded the best to medium to heavy weight exercises, 4 sets per exercise and 8-12 reps per set. Some people respond better to heavy weight training (5 sets of 5 reps with weights being as heavy as possible where the 6th rep is muscle failure) and others see great gains if they switch one of those 2 styles up with circuits (doing multiple rounds of multiple exercises with as little rest between exercises and/or rounds as possible). These are work out styles for muscle gains, but if your goal is to lose weight then you might need to do a completely different style of work out.

What you respond best to is a matter of experimenting. Of course, you don't want to try weights so heavy they'll make you have bad form and can, thus, injure you... but at the same time you can get to a point with proper form and patience where you can lift more than your body weight with certain exercises. I weigh 84 kg for example, but I leg press 105 kg. Four months ago I could only leg press 30 kg. I got here by pushing myself and believing I could do more than I did. So, make sure you explore your limits and try to increase them every week... but keep proper form in mind so you don't injure yourself. If you lose form because of a certain weight level, either lower the weight or take some rest between reps to achieve your full rep count. You'll know when you can take mini rests and still complete a set and when the weight is just too heavy.

Good luck and make sure you ask this question in the muscle gain/strength/lose weight section of the forums (depending on your goals) to get even better answers.

#HTH

Great reply @DFanatical1!

 

Thanks for stepping in while I was gone! #HTH

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DFanatical1
DFanatical1 g Dennis M
37 Post(s)
37 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted

@scott_herman you're welcome my birthday brother (October 18th woooo! haha)

Applied knowledge is power squared.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DFanatical1

@scott_herman you're welcome my birthday brother (October 18th woooo! haha)

Libra's rule!!!!!

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SavvvyD
SavvvyD g Savvvy D
54 Post(s)
54 Post(s) Gender: Female Goal: Gain Muscle Date Joined: July 7, 2014
Kamyar
Kamyar g Kamyar Osmani
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

hi

@scott_herman

can i post my info here? for a workout plan?

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