[jwec]

Hi I'm trying to build muscle till this spring because I'm in a dance routine with this girl and I need enough strength to lift her up. Im actually a pretty skinny fella around my upper body area. My legs , etc. are pretty strong the fact that I've been dancing for 8 years lol.

But now I'm starting to join a gym and lifting heavy weights. I read online that the heavier the weights, the more you get stronger. I've lifted 30 pound weights on each arm and did 30 reps for each. But now I have some very important to ask anyone who knows a lot about muscle building and weight training.

1.) How much weight should I lift a day on each arm?

2.) How often should I rest before lifting again?

3.) What kind of techinques should I do at the gym to build more muscle fast?

4.) How much should I eat a day?

NOTE: My doctor said that I'm a SOLID kid and if I grow muscle, I will look huge and strong! NO JOKE! Help!!

[Eileen G]

For a start, don't worry about what your doctor said. Doctors are not trained in bodybuilding, and even professional trainers can't predict exactly how people will look with more muscle. You said you are skinny, and you know your own body better.

The basic rule for muscle gain is to eat more calories than you burn, so that the extra can go into building muscle. Concentrate on quality protein, healthy fats and complex carbs. Eggs, oily fish, fresh meat, green veg, brown rice, sweet potatoes, milk, etc.

After lifting, take a supplement of whey and dextrose (glucose) to give your muscles the fuel to repair and rebuild themselves.

In the gym, concentrate on heavy compound lifts. Bench press, squat, deadlifts, pull-ups, dips, military press, barbell rows, clean and press, lunges, stiffleg deadlifts. Even though you are worried about your upper body, you need to work your whole body or you will get unbalanced which leads to injury. Also heavy squats and deadlifts increase your testosterone which will help give you stronger arms too.

Aim for three sets of 8 reps at 80% of 1RM. 1RM is the maximum amount you could lift once if someone was pointing a gun at your head. 80% of that is still a pretty heavy weight. You'll find you are struggling to manage 8 reps. If you can do 10 reps, increase the weight. If you are doing 30 reps, your weight is way too low and you are wasting your time.

Rest one minute between each set.

[jwec]

Whoa thanks! Also your comment "If you are doing 30 reps, your weight is way too low and you are wasting your time."

I'm just curious, how can my weight be low if I'm lifting more? Wouldn't that be a good thing if I'm lifting more? 30 is a lot!

[Eileen G]

I meant, the weight you are lifting is too low. Doing lots of reps with a tiny weight is a classic mistake that a lot of women make, thinking it will make them looked toned. In practice, you need to lift a weight that pushes you beyond your comfort zone to see progress.

One study found that when people self-select a weight, they tend to pick one that's about 60% of 1rm. So if you pick up a dumbbell and think it's about right, put it back and pick on the one that's about 25% heavier.

Don't neglect your lower body. Don't forget that the power for lifting your partner will come from your legs and hips. If they are not strong, it doesn't matter how muscled your arms are, you won't be able to hold her.

[jwec]

I lift 30 pound weights for each arm and do 30 reps! But last I was able to do 40 reps. So I'm building if I feel up to it.

[Eileen G]

When you say you lift 30lb for each arm, what exercise are you talking about?