I got a new weight set but need help !!!

[buffchic69]

I got a new weight set but don't know how to use it ? HELP !!!

Hi.

I just threw out my prety pink 8lb. dumbells. & bought a real nice 160 lb. weight set. 6 foot. barbell & 2 dumbell handles. no weight bench yet !!!!

My goal is MUSCLE !!! & LOTS OF IT !!!!! especially muscular biceps, triceps, back & shoulders. I train each muscle once a week. Is this enough to build mass on my upper body only training bi's, tri's, shoulders, & back once a week ?

but I don't know amount to lift ? how many reps to build bigger muscles ?
& what exercises to do to build bigger muscles ?

Give me as many tips as you all can. I think you all are great, & thank you all for always answering my questions.


Thanks

 

[jenscats5]

Go as heavy as you can with proper form for 8-12 reps, going to failure on the last rep or so.....

Some exercise examples:

CHEST: presses, flyes
Back: Rows
Shoulders: Lateral raises, shrugs
Legs: Squats, Lunges
Calves: Calf raises

 

[Sassy69]

For a couple of sets per muscle group.

Light weights, more reps won't build muscle so much as heavier, fewer reps. Particularly with free weights make sure your form is TIGHT to avoid hurting yourself, but gaining better balance & control than you would w/ machines. And also focus on INTENSITY!

 

[FitFossil]

Here's a great site that has video clips demonstrating various exercises:

http://www.exrx.net/Exercise.html

Look under "Templates" for routines. They give you all the exercises for each bodypart and when you click on the exercise, you'll see the video.

 

[superqt4u2nv]

Back: Deadlifts
Hams: Stiff leg deadlifts
Shoulders: Miltary Press