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Posted by: More weight training? | 2008/07/15

More weight training?

Hi Doc,

I am 30 years old and weigh 45kg and 1.54cm in height, 45kg might seem little but i am not skinny. I have been maintaining my weight for awhile and just would like to be more toned with muscle,I have an office job so i sit all day and than only get to train Monday and Wednesday for two hours (1hr v-box and 1hr step or hr Body-con) and than Friday 30 minutes of upper and lowerbody weights and Saturday two hours again (1hr bodycon and 1 Hr V-box) My fitness level is not bad..I do these classes because i really enjoy the aerobics but feel that i am neglecting the weight training, can I include extra 30 minutes on Tuesday of upper and lowerbody, will this be sufficient enough to gain muscle?

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Our expert says:
Expert ImageFitnessDoc

Hi there

Whether or not you are neglecting weight training is difficult to say - depends a lot on whether you really want to increase your muscle mass. If so, then you could probably do with a little more weight work than you're doing now. If you add the 30 minutes, if you can, then certainly, it will help. Just remember that it's also just as important what you do in that session, and so you need to look at the size of thew eight you're lifting and the number of reps and sets. You might benefit, for example from increasing the weight by 5 to 10%, but then lifting just reducing the number of reps. This is something of a guess, because I don't know what you are doing, but you should be aiming for maybe 10 to 12 reps of a reasonably heavy weight, and do 3 sets.

Good luck

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Our users say:
Posted by: more weight training | 2008/07/22

Hi Doc,< br> thanx for your response, would really like to increase in muscle mass  most of my weight training is 4 sets of 15 reps< br> < br> Weight training for the one day< br> for Legs: 4 sets of 15 reps for leg extensions 10kg< br> Abductor 4 minutes of 25 kg< br> Adductor 4 minutes of 30 kg< br> Leg press 4 sets of 15 reps 30 kg< br> Upper body < br> Chest Press 4 sets of 15 reps 15 kg< br> Shoulder press 4 sets of 15 reps 10 kg< br> Vertical Row 4 sets of 12 reps 22kg< br> 

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