Weightlifting Workout Poundages - What Should You Be Lifting?Weightlifting Workout Poundages We all know that in order to make progress with your weight training, whether it's building muscle mass, or slimming down and building a long, lean, athletic body, you need to constantly challenge your body and the easiest measurable way to do this is to lift 'heavy' and constantly increase your weightlifting workout poundages. Many people wonder if the weights they are using are heavy enough. First, it's important to realize that heavy is a relaitve concept and many factors come into play - your overall genetic makeup being the most important. But even more specific factors come into play, such as rib cage size, lenght of the forearms, etc. Somebody with long arms will have a difficult time becoming a great bench presser. But someone with shorter arms and a natural barrel chest physique, has a great chance to be a top bench presser. This is why you sometimes see bigger bodybuilders who can't lift as much as people that are smaller, muscle-wise than they are. So, whether or not you are lifting heavy, should only take into consideration what you were lifting before and what you are lifting now. Of course, everyone wants a challenge and a goal to shoot for when it comes to weightlifting poundages so here are some goals and poundages to shoot for. Bench Press Bodyweight is a good goal here, as long as it's for at least 5 or more reps. Sets of five reps or more with 130 to 150 percent of bodyweight is respectable for anyone involved in weight training programs. Squats Working out with bodyweight for sets of five or more reps is respectable for all-round conditioning. However, if you really want to make gains and build muscle, you will want to work up to 150 percent of your bodyweight for sets of five to eight reps. Keep in mind, I am talking about full squats here. If you're serious about making big muscle mass gains with your weightlifting, you need to do squats. Deadlifts 150 percent of bodyweight for sets of five to six reps. Most serious trainees shoot for 200 percent of bodyweight as a reasonable goal on the regular deadlift, in time. For stiff-legged deadlifts, shoot for between bodyweight and 125 percent of bodyweight for weightlifting sets in the 6 to 10 rep range. One Arm Dumbbell Rows Eventually you should be using 50 percent of your bodyweight in this movement. Your back is your strongest muscle and you'll only achieve real results with real weights. Seated Shoulder Presses You'll want to work up to 65 to 70 percent of your bodyweight in this weightlifting exercise for three to five sets of five to eight reps. If you use dumbbells, they should total 60 to 65 percent of you bodyweight. The lesser number is due to the fact that you have to control the dumbbells more than a barbell. Barbell Curls Work up to 50 to 60 percent of you bodyweight for sets of five to eight reps. It should be the same for dumbbells, since there is no extra balancing necessary. Working up to these weights in in these weightlifting exercises will give you quite a respectable level of strength and muscle mass(if you get your nutrition right, as well).
Keep in mind that a weightlifting program is the best way to build muscle mass but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.
There are plenty of weight lifting programs, weight training information, nutrition, supplementatinon and goal setting information available to you on this site. Check out a bunch of our weightlifting articles
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