Client #812a in Workout Questions and Answers

______Client #812a asks:
“Newbie to weightlifting: How much weight should I start with? I’m a skinny dude trying to build my arms and chest. I have a routine, but I’m not sure how much weight to start with and how often to raise it. Any suggestions?”

My suggestion is put the focus on form instead of numbers or weight you lift. It doesn’t matter if you can bench press 300lbs if you can’t do it the correct way. Get form correct first and work with lighter weight at the beginning and gradually increase it. . There is a term known as progressive overload which basically means the more demand you put your body under your body is made to adapt to it. Upping the weight can either be done with a set plan in place if you are using one or if your working out alone it’s up to your own discretion. I would say .

Some pointers with this are
if you can do 3-4 sets of 8 reps properly and not tire out try upping the weight but do so within reason don’t go from curling 40 to trying to curl 80 because all that will do is make the exercise you are trying to perform much harder and you will get less out of the exercise and that’s if you can lift it at all.
I would say when you hit three to four sets of 8 reps bump it up by 5 pounds and just increase gradually or even up the amount of sets you are doing before increasing the weight. There really is no set timetable on the human body’s ability to adapt and everyone progresses differently. What’s important is lift safely and give your body time when upping weight. Trust your body to work with you and always ask for help when needed.

Last updated March 13, 2019