Enough to gain muscle?

[Master117chief]

Is 4 sets of 10 reps with 10kg for each hand enough, to gain muscle?

[DareDevilGuy]

Hell no.

[Ejit]

It's relative: if you're skinny and weak yes it is, if you're huge and you accidentally break people when you are trying to be affectionate then no.

ALSO, REPS OF WHAT LOL.

[Master117chief]

At 9/3/09 04:23 PM, DareDevilGuy wrote: Hell no.

How much, because im kinda weak at the mo.

[Me-Patch]

Do 10 sets.

[Master117chief]

Im 15 and underweight.
Oh and reps of biceps curls.

[DareDevilGuy]

At 9/3/09 04:24 PM, Master117chief wrote:

At 9/3/09 04:23 PM, DareDevilGuy wrote: Hell no.

How much, because im kinda weak at the mo.

It isn't about how much, but about what you train. Go join a gym, kiddo. You won't gain muscle by only doing curls for the biceps.

[Alastor]

Lift heavy and go to failure around the 6th or 8th rep for like...I dunno, 3 or 4 sets?

Then eat a lot.

I hope that answers your miserably vague question.

[robotking98]

You know you could just give yourself BIONIC ARMS.

[STEM]

User articles
http://bodybuilding.com/fun/index.html

Forums
http://forum.bodybuilding.com/

The best book to teach you how to build muscle properly is called "Starting Strength" by Mark Rippetoe himself.
http://www.amazon.com/Starting-Strength-
2nd-Mark-Rippetoe/dp/0976805421

The wikia page
http://startingstrength.wikia.com/wiki/S tarting_Strength_Wiki

[DareDevilGuy]

At 9/3/09 04:28 PM, STEM wrote: The best book to teach you how to build muscle properly is called "Starting Strength" by Mark Rippetoe himself.

WHat's up with this book being hyped up all of a sudden? Can't see someone mention a question about working out without this book being brought up.

[Master117chief]

How long should i rest after a set?

[STEM]

At 9/3/09 04:30 PM, DareDevilGuy wrote: WHat's up with this book being hyped up all of a sudden? Can't see someone mention a question about working out without this book being brought up.

It's not really "all of a sudden," since it's been out there for a long time. Not all high schools have P.E. classes or whatnot anymore, so kids are becoming less and less educated how to properly use weights in the gym, how to eat properly, etc. This book is just the standard for the complete noob on how to begin weight training.

It was written by a guy who knows what the fuck he's talking about more than anyone else, not some guy on the internet who throws ads in your face saying to buy a whole bunch of crap that means nothing, just so he can make a quick buck.

[Jack]

At 9/3/09 04:27 PM, Alastor wrote: Lift heavy and go to failure around the 6th or 8th rep for like...I dunno, 3 or 4 sets?

Then eat a lot.

Yeah, the eating part is important.

Steak, brown rice and vegetables should be on your menu if you want to gain muscle.

[STEM]

At 9/3/09 04:36 PM, Jack wrote: Yeah, the eating part is important.

Steak, brown rice and vegetables should be on your menu if you want to gain muscle.

Definitely. Only a few hours every week are spent in the gym, all the other 160+ hours should be eating and sleeping properly.

[milinko959]

At 9/3/09 04:32 PM, Master117chief wrote: How long should i rest after a set?

Not too long...you don't what your heart rate to go back down.

[STEM]

At 9/3/09 04:32 PM, Master117chief wrote: How long should i rest after a set?

No longer than 45 seconds to 1 minute. But then again, your questions are quite vague.

[generalwinter]

Do push ups, and your arms will get real muscular.

[doctorjmcgee]

At 9/3/09 04:43 PM, generalwinter wrote: Do push ups, and your arms will get real muscular.

I agree with this guy. As someone who works out constantly I'd say to do push ups everyday. Pace yourself at an 'at least 50' pushups rate with 10 reps. This will train your muscles up along with give you a bit more energy via cardio. Do curls and reps every other day with the weights you have. How much does that amount you have in kilograms translate to lbs?

[doctorjmcgee]

Saw that 10 kg is 22 lbs. I'd say it's not enough, but if you're struggling with that weight then work on that amount for a good month before adding additional weight. The repetitions matter, not the amount of weight.

[Alastor]

At 9/3/09 04:32 PM, Master117chief wrote: How long should i rest after a set?

It depends how heavy you're lifting.

If you're going over the 10 rep range then you usually only require a little over a minute.

If you're lifting heavy (4-6 rep range), usually you need about 3 minutes.