Amount of weight

[GATES]

Ok so i am thinking of starting some weight training to get me more conditioned but i dont want to bulk up really because i belive that this will slow me down.

so my question is how many reps should i be doing? an what sort of weight i should be lifting, i know it's hard to say what weight i should be doing

i am 6ft 2 an weigh 82kg if thats any help o and i am 20.

thanks for you help in advance

oh an what are the advantages to weights over restiance training with bands....ect

[bushido_man96]

Contrary to popular belief, bulking up will not necessarily slow you down. Joe Lewis was an avid weight trainer before he started his martial arts career, and he was an incredible fighter, and he was not slow.

When you are doing your reps, you have to think about what you want from your training. Lighter weights, and higher reps (10 -12) will help with muscular endurance, whereas higher weight and lower reps (4-6) will help to build strength. These are just general numbers, and by no means completely accurate. That being said, you should try to build a program based on what you want. For the Martial Arts, both strength and endurance are important, so you may want to try a balance of the two.

Hope this helps! And welcome to KF!

[GATES]

thanks very much

[bushido_man96]

You are very welcome. For a more specific idea, you could give Sohan a PM. He very knowedgable about the subject.

[Jiffy]

Bushido basically summed it up. It all depends on what you want. 10-12 Reps is generally what you want for toning etc. The weight is dictated by your repetitions. eg. if you can't do 8, weight is too much. If you can do 15, you need to increase the weight. Start off small and work your way up. Make sure you get a good program that goes through all the muscle groups and how to do the excersizes SAFELY.

[elbows_and_knees]

there's another road you can take as well - extremely heavy weight. your "power" comes from muscular contraction. the harder you can contract them, the higher output you produce. that said, heavy weight - the 2 - 3 rep range - is not enough of a stressor to induce the muscles to grow much, however, you are training the neuromuscluar system to contract harder.

After your warm up sets, use as much weight as you can do for 3 reps. rest several minutes and perform another set. that's it. If you wish, you can drop back down after that to a weight you can do for 10 - 12 reps and complete 3 - 4 more sets.

[elbows_and_knees]

10-12 Reps is generally what you want for toning

There is no such thing as toning, technically. 10 - 12 reps is for muscular endurance. Tone is really nothing more than residual tension in a relaxed muscle. even if you lift heavy weights, you will look "toned" if you have a low body fat % because of the constant tension in the muscles.