Question by Skate!: WEIGHT LIFTING?!?!?!?
im 14, weighin in about 95 pounds, and my dad has a weight bench, but only has a bar that weights 45 and a 25 pound weight on one side and the same on the other, all together its 95 pounds, i cant lift all of that but i can bench just the bar and i've done 10 reps and 3 or 4 sets for a week and i have noticed the muscles getting stronger in my right arm. should i be lifting more? how many reps and sets should i be doing?
Best answer:
How Much Weight?
Use enough weight so you can complete the prescribed sets and reps fairly comfortably, but the last rep should feel difficult. This will give your muscles the right amount of resistance (weight) to start building them stronger, but not so much that you injure yourself. As you make progress, and the last rep of the set starts feeling easy, increase the weight -- using the same principle.
Proper Position
In a standing position, keep feet a little wider than shoulder-width apart and balanced fore and aft. Keep head and neck straight. Many lifting injuries are caused by twisting the head, neck, or trunk. When the spine is twisted, leverage is not as good and muscle injuries often occur. Always go through the full range of motion with each exercise. For bench position, see p. 8.
Breathing
Inhale at the start of the lift, momentarily hold your breath during the most difficult part, and exhale as you finish. Breathe in and out through the nose and mouth. Do not hold your breath.
Safety
* Use collars on barbells. It's tempting to save time by leaving off collars, but the weights can slip off the end and cause injury.
* Use proper positions. Study the drawings.
* Don't jerk or twist when lifting. These movements increase stress and can cause injuries.
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