Marcio Ribeiro

Thigh exercises with barbells, dumbbells and cumbersome machines. That’s all you’ve been reading about before you got to this article. I know, because I’ve seen what you’ve already looked at before you came here.

It’s one of the main reasons I chose to write this article. But, before I get into what you need to know about extremely effective and surprisingly simple thigh exercises you can do anywhere, anytime – without strenuous weights and dangerous exercise machines, I want to give you my experienced based perspective on the typical ‘weights and machines – bodybuilder, weightlifter, old-school personal trainer’ approach to fitness for women.

It’s not the only way of doing something that can be done several other ways. And it’s certainly not right for everybody. Fitness instructors and trainers are trained to teach people how to lift weights and use machines. This is fine – but it is just one element in the bigger picture of ways to pursue fitness.

Some of the most effective workouts for toning and shaping your thighs can be achieved with no weights and no equipment.

Factors such as bodyweight, gravity, speed of movement, form and sequence of exercises can be combined and coordinated to give anyone a targeted, results delivering lower body workout that is realistic enough to be a regular routine for any woman.

These elements, when followed on a consistent basis – as part of a regular fitness routine, combined with a wise nutritional intake that is in line with a woman’s specific health and fitness goals can produce results that success stories are made out of.

The thigh area is loaded with a bunch of different muscles of various lengths, shapes and thickness. Additionally, the functions of these muscles are all different. However, they must all coordinate with each other to perform the many movements we are capable of.

By taking advantage of these anatomical factors, a complete workout routine of thigh exercises can be devised and implemented with results that are second to none. It doesn’t matter if the goal is to lose unnecessary fat and cellulite while firming the muscles underneath or if the goal is to build up and add shapely muscle tone to a flat and scrawny hip and thigh area – the exercises are just as effective in both cases. The big difference in these two cases would be caloric intake.

If we take a female with forty seven pounds of extra body fat – mostly in the lower body, and we take another female who is very skinny, with no muscle tone – just some flabby skin and maybe some cellulite. The exercise routine can be almost identical – because the desired end results are almost the same. But because of the difference in starting points, there has to be a difference in caloric intake.

One promoting fat loss with muscle toning and the other promoting some muscle growth and shaping.

Both subjects are trying to improve the same areas of their bodies. They have the same muscles – and these muscles anatomically function the same in all humans – therefore the same thigh exercises can be utilized with success in both scenarios as long as the workouts become a consistent habit and nutrition intake is in line with long term fitness goals.

Joey Atlas
http://www.articlesbase.com/fitness-articles/thigh-exercises-to-make-your-flabby-thighs-firm-shapely-and-sexy-109860.html

Example: arms, chest, abs, etc

I love guys for their personality but it doesn’t hurt if they have amazing abs! Haha, I love abs sooo much, I could just melt. (:

2008 olympic gymnasts, there muscles are much bigger than guys though there so skinny

the reason olympic gymnasts have so much muscle is because they work out about 35 hours a week. not only training for their skills and routines, but also building muscle and cardio workouts. they also eat really healthy. their muscle mass doesnt come naturally.

Women’s sexual desire can drop at anytime for a variety of reasons we will look at in this article but the good news is women’s libido can be increased naturally and safely with some powerful herbs. Let’s take a look at how to rejuvenate libido…

In term of women’s sexual health here are some of the common reasons for diminished sex drive and lack of satisfaction with sex.

Low testosterone levels, will cause libido to plummet – it’s not just needed by men women need it too. Next, we have the key chemical nitric oxide which when secreted, relaxes and expands the blood vessels leading to the sex organs, allowing them to fill with blood.

Sexuality is built of blood circulation. As soon as your thoughts turn to sex, your heart beats faster, as blood is pumped to the sex organs where nitric oxide lets it in. If you have low libido, you need to improver blood circulation.

Estrogen levels play a critical role in female sexuality and if levels are low, libido drops and intercourse can become painful.

The female mind and spirit are very important in terms of sex drive. It’s important the mind has correct hormonal balance and receives well oxygenated blood. Anxiety, stress and fatigue are all known as passion killers and need to be relieved.

Herbs to Cure Low Libido

You are what you eat and the body has an amazing capacity to repair and rejuvenate itself, if its given the right fuel. The following are just some herbs which can enhance overall wellness and libido.

Dong Quai

Let’s start with Dong Quai which is known as the ultimate women’s herb and provides a host of health benefits. It is frequently taken to combat PMT and is also known to lift mood and spirit. It helps to balance estrogen levels and acts as a great circulatory blood herb and also nourishes the blood at the same time and is packed with nutrients for increased wellness.

Ashwagandha Indian Ginseng”

Ashwagandha is of the most important herbs in Indian medicine and has been used for thousands of years to combat low libido. The herb energizes and rejuvenates and helps to minimize the effects of stress, enhances vitality, and promotes overall sexual and reproductive balance.

Avena Sativa

Avena Sativa helps the body and mind relax and at the same time, enhances sensitivity in the vagina area.

Satavri Extract

Shatavri strengthens and increases muscle tone, moistens dry tissues in the body including the sexual organs. The herb also increases overall body strength and energy levels. Finally, shatavri helps to increase levels of testosterone in the body.

Damiana

Damiana is herb which relaxes the body and mind and produces a feeling of mild euphoria putting you in the mood for sex. The herb relieves the following – fatigue anxiety, depression, and headaches during menstruation. Damiana also helps to balance hormone levels and controls hot flushes.

Better Health and Increased Libido

You will find all the above herbs and many more in the best female sex pills ands they will act naturally and safely to heal your libido and also enhance overall wellness.

Kelly Price
http://www.articlesbase.com/women’s-health-articles/womens-libido-increase-it-naturally-673304.html

So… why is this in the wrestling section? You never said anything about wrestling.

Active Life: 5-7 days

Drug Class: Selective Estrogen Receptor Modulator (Oral)

Average Dose: 10-30 mg/day

Acne: Yes

Water Retention: No

High Blood Pressure: Rare

Liver Toxic: low

This remedy is somewhat different from others since it is not an anabolic/androgenic steroid. For male and female bodybuilders, how-ever, it is a very useful and recommended compound which is con-firmed by its widespread use and mostly positive results. Nolvadex belongs to the group of sex hormones and is a so-called antiestrogen. The normal application of Nolvadex is in the treatment of certain forms of breast cancer in female patients. With Nolvadex it is pos-sible to reverse an existing growth process of deceased tissue and prevent further growth. The growth of certain tissues is stimulated by the body’s own estrogen hormone. This is especially true for the breast glands in men and women since the body has a large number of estrogen receptors at these glands which can bond with the estro-gens present in the blood. If the body’s own estrogen level is unusu-ally high an undesired growth of breast glands occurs. However, in healthy women and particularly in men this is not the case. Despite this, it is mostly male bodybuilders who use Nolvadex, and fewer women. At first sight this seems somewhat inconceivable but when taking a closer look, the reasons are clear. Bodybuilders who take Nolvadex also use anabolic steroids at the same time. Since most steroids aromatize more or less strongly, i.e. part of the substance is converted into estrogens, male bodybuilders can experience a sig-nificant elevation in the normally very low estrogen level. This can lead to feminization symptoms such as gynecomastia (growth of breast glands), increased fat deposits and higher water retention. The antiestrogen Nolvadex works against this by blocking the es-trogen receptors of the effected body tissue, thereby inhibiting a bonding of estrogens and receptor. It is, however, important to un-derstand that Nolvadex does not prevent the aromatization but only acts as an estrogen antagonist. This means that it does not prevent testosterone and its synthetic derivatives (steroids) from converting into estrogens but only fights with them in a sort of “competition” for the estrogen receptors. This characteristic has the disadvantage that after the discontinuance of Nolvadex a “rebound effect” can occur which means that the suddenly freed estrogen receptors are now able to absorb the estrogen present in the blood. For this reason the combined intake of Proviron is suggested (see Proviron.)

Nolvadex is also useful during a diet since it helps in the burning of fat. Al-though Nolvadex has no direct fatburning effect its antiestrogenic effect contributes to keeping the estrogen level as low as possible. Nolvadex should especially be taken together with the strong an-drogenic steroids Dianabol and Anadrol 50, and the various test-osterone compounds. Athletes who have a tendency to retain water and who have a mammary dysfunction should take Nolvadex as a prevention during every steroid intake. Since Nolvadex is very affective in most cases it is no wonder that several athletes can take Anadrol 50 and Dianabol until the day of a competition, and in combination with a diuretic still appear totally ripped in the. limelight. Those who already have a low body fat content will achieve a visibly improved muscle hardness with Nolvadex.

Several bodybuilders like to use Nolvadex at the end of a steroid cycle since it increases the body’s own testosterone production -which will be discussed in more detail in the following-to counter-act the side effects caused by the estrogens. These can occur after the discontinuance of steroids when the androgen level in relationship to the estrogen concentration is too low and estrogen becomes the dominant hormone. A very rare but all the more serious problem of Nolvadex is that in some cases it does not lower the estrogen level but can increase it. Another disadvantage is that it can weaken the anabolic effect of some steroids. The reason is that Nolvadex, as we know, reduces the estrogen level. The fact is, however, that certain steroids – especially the various testosterone compounds-can only achieve their full effect if the estrogen level is sufficiently high. Those who are used to the intake of larger amounts of various steroids do not have to worry about this. Athletes however, who predominantly use mild steroids such as Primobolan, Winstrol, Oxandrolone, and Deca-Durabolin should carefully consider whether or not they should take Nolvadex since, due to the compound’s already moderate ana-bolic effect, an additional loss of effect could take place, leading to unsatisfying results.

A rarely observed but welcome characteristic of Nolvadex is that it has a direct influence on the hypothalamus and thus, by an in-creased release of gonadotropine, it stimulates the testosterone pro-duction in the testes. This does not result in a tremendous but still a measurable increase of the body’s own testosterone. This effect, however, is not sufficient to significantly increase the testosterone production reduced by anabolic/androgenic steroids.

The side effects of Nolvadex are usually low in dosages of up to 30 mg/day In rare cases nausea, vomiting, hot flashes, numbness, and blurred vision can occur. In women irregular menstrual cycles can occur which manifest themselves in weaker menstrual bleeding or even complete missing of a period. Women should also be careful not to get pregnant while taking Nolvadex. It is important for fe-male athletes that Nolvadex and the “pill” not be taken together since the antiestrogen Nolvadex and the estrogen-containing pill nega-tively counterfeit each other. The normal daily dosage taken by athletes corresponds more or less to the dosage indications of the manufacturer and is 10-30 mg/day To prevent estrogenic side ef-fects normally 10 mg/day are sufficient, a dosage which also keeps low the risk of reducing the effect of simultaneously-taken ste-roids. Often it is sufficient if the athlete begins this preventive intake of Nolvadex only three to four weeks after the intake of anabolics. Athletes who have tendencies toward gynecomastia, strong water retention, and increased fat deposits with steroids such as Dianabol, Testosterone, Anadrol 50, and Deca-Durabolin usually take 20-30 mg/day The combined application of Nolvadex 20-30 mg/day and Proviron 25-50 mg/day in these cases leads to excellent results. The same is true for athletes who are in competition, and for women. Women, however, should do without the intake of Proviron or at least reduce the dose to one 25 mg tablet per day. Unfortunately, in most cases, a very pronounced gynecomastia (”bitch tits”) cannot be reduced by taking Nolvadex so that often surgery is required, surgery which is not paid for by health insurance. First signs of a possible gynecomastia are light pain when touching the nipples. The tablets are usually taken 1-2x daily, swallowed whole without chewing, with some liquid during meals.

Nolvadex unfortunately is a very expensive compound. Some ex-amples: In Germany one hundred 20 mg tablets cost $192. In Spain the prices are fixed by the govern-ment and it makes no difference whether it is an original Nolvadex or a generic compound. One hundred 20 mg tablets cost approx. $60 in Spain. In Greece the same quantity costs about $85. The athlete should look for the 20-mg version since, from its price, it is the most economical. On the black-market, mostly the foreign Nolvadex can be found costing about $2 – 3 per 20 mg tablet. Origi-nal Nolvadex tablets can be easily identified since, on the front, ICI (name of the manufacturer) is stamped and, on the back, the name “Nolvadex”. Most of the time the tablet strength is also imprinted. Ten tablets are included in an unusually large push-through strip. In the U.S. original Nolvadex is packaged by the manufacturer, ICI Pharma, in small, white plastic boxes with a childproof screw cap. So far there are no fakes of Nolvadex and its generic products.

Mark Henry
http://www.articlesbase.com/nutrition-articles/nolvadex-tamoxifen-citrate-profiles-by-medpharmacare-125587.html

Hi

Can someone please advise me which body building and muscle building products to take. I have been going to the gym for 4 months and not sure which products to take to help build my body. I have got metabolism as I eat so much but do not put any weight on. I go to the gym 3 times a week and train for a hour…

My weight seems to go more to my belly than anywehre else. I just need some advise on what program I should follow at the gym and what supplements to take to get the right body. Thank you.

Any good protein supplement is a must. I’d say BSN’s syntha 6, but there are a number of products that do the same thing.
If you’re looking for a pre-workout supplement, something that will give you extra energy during a workout, then NO-Xplode (BSN) and Superpump 250 (Gaspari) are the best out there.
Just got to remember that supplements are just that, supplements. They shouldn’t replace what should be a good diet. Remember to eat smaller meals, more often, drink more water, have a big breakfast and always get at least 8 hours sleep.

Pharmaceutical Name: Testosterone

Chemical Name:4-androstene-3-one-17b-ol

Cutting/Bulking:Cutting

Anabolic Rating:100

Active-life: 2-3 days

Drug class: Anabolic/Androgenic steroid (For injection)

Average Reported Dosage: Male 50-200mg daily

Acne: Yes

Water Retention: Yes

High Blood Pressure: Yes

Liver Toxic: Low

Aromatization: Yes, high

DHT Conversion: Yes, high

Decreases HPTA Function: Yes

Average Price: $6/amp

Testosterone propionate, after Testosterone cypionate and enanthate, is the third injectable testosterone ester that needs to be described in detail. This makes sense because, unlike cypionate and enanthate, both of which are widely used and well-spread in Europe, proprionate is little noticed by most athletes. The reader will now certainly pose the question of why the characteristics of an apparently rarely used substance are described in detail. At a first glance this might seem a little unusual but when looking at this substance more closely, there are several reasons that become clear. Testosterone propionate is used on so few occasions in weightlifting, powerlifting, and bodybuilding not because it is ineffective. On the contrary, most do not know about propionate and its application potential. One acts according to the mottos “what you don’t know won’t hurt you” and “If others don’t use, it can’t be any good.” We do not want to go this far and call propionate the most effective testosterone ester-, however, in certain applications it is superior to enanthate, cypionate, and also undecanoate because it has characteristics which the common test-osterones do not have.

The main difference between propionate, cypionate, and enanthate is the respective duration of effect. In contrast to the long-acting enanthate and cypionate depot steroids, propionate has a distinctly lower duration of effect. The reader learns how long this time is from the package insert of the German Jenapharm GmbH for their compound “Testosteron Jenapharm” (see list with trade ‘names): “Testosterone proprionate has a duration of effect of I to 2 days.” An eye-catching difference, however, is that the athlete “draws” distinctly less water with propionate and visibly lower water retention occurs. Since propionate is quickly effective, often after only one or two days, the athlete experiences an increase of his training energy, a better pump, an increased appe-tite, and a slight strength gain. As an initial dose most athletes pre-fer a 50-100 mg injection. This offers two options: First, because of the rapid initial effect of the propionate-ester one can initiate a sev-eral-weeklong steroid treatment with Testosterone enanthate. Those who cannot wait until the depot steroids become effective inject 250 mg of Testosterone enanthate and 50 mg of Testosterone propionate at the beginning of the treatment. After two days, when the effect of the propionates decreases, another 50 mg ampule is injected. Two days after that, the elevated testosterone level caused by the propi-onate begins to decrease. By that time, the effect of the enanthates in the body would be present; no further propionate injections would be necessary. Thus the athlete rapidly reaches and maintains a high testosterone level for a long time due to the depot testo. This, for example, is important for athletes who with Anadrol 50 over the six-week treatment have gained several pounds and would now like to switch to testosterone. Since Anadrol 50 begins its “breakdown” shortly after use of the compound is discontinued, a fast and el-evated testosterone level is desirable. The second option is to take propionate during the entire period of intake. This, however, requires a periodic injection every second day. Best results can be obtained with 50-100 mg per day or every sec-ond day. The athlete, as already mentioned, will experience visibly lower water retention than with the depot testosterones so that propionate is well-liked by bodybuilders who easily draw water with enanthate. A good stack for gaining muscle mass would be, for example, 100 mg Testosterone propionate every 2 days, 5p mg Winstrol Depot every 2 days, and 30 mg Dianabol/day. Propionate is mainly used in the preparation for a competition and used by female athletes. And in this phase, dieting is often combined with, testosterone to maintain muscle mass and muscle density at their maximum. Propionate has always proven effective in this regard since it fulfills these requirements while lowering possible water retention. This water retention can be tempered by using Nolvadex and Proviron. A combination of 100 mg Testosterone propionate every 2 days, either 50 mg Winstrol Depot/day or 76 mg Parabolan every 2 days, and 25 mg Oxandrolone/day help achieve this goal and are suitable for building up “quality muscles.”

Women especially like propionate since, when applied properly, an-drogenic-caused side effects can be avoided more easily The trick is to increase the time intervals between the various injections so that the testosterone level can fall again and so there is an accumulation of androgens in the female organism. Women therefore take propi-onate only every 5-7 days and obtain remarkable results with it. The, androgenic effect included in the propionate allows better regeneration without virilization symptoms for hard-training women. The dosage is usually 25-50 mg/injection. Higher dosages and more frequent intervals of intake would certainly show even better re-sults but are not recommended for women. The duration of intake should not exceed 8-10 weeks and can be supplemented by taking mild and mostly anabolic steroids such as, for example, Primobolan, Durabolin, and Anadur in order to promote the synthesis of pro-tein. Men who do not fear the intake of testosterone or the possible side effects should go ahead and give propionate a try. The side ef-fects of propionate are usually less frequent and are less pronounced. The reason is that the weekly dose of propionate is usually much lower than with depot testosterones. A daily injection of 50 mg amounts to a weekly dose of 350 mg while several depot injections easily launch the milligram content of testosterone into the fourfigure range. When compared with enanthate and cypionate, propionate is also a “milder” substance and thus better tolerated in the body. Those who are convinced that they need daily testosterone injections should consider taking propionate. The key to success with propionate lies in the regular intake of relatively small quantities (50-100 mg every 1-2 days.)

Although the side effects of propionate are similar to the ones of enanthate and cypionate these, as already mentioned, occur less frequently. However, if there is a predisposition and very high dosages are taken, the known androgenic-linked side effects such as acne vulgaris, accelerated hair loss, and increased growth of body hair and deep voice can occur. An increased libido is common both in men and women with the use of propionate. Despite the high conversion rate of propionate into estrogen gynecomastia is less common than with other testosterones. The same is true for possible water retention since the retention of electrolytes and water is less pronounced. The administration of testosterone-stimulating compounds such as HCG and Clomid can, however, also be advised with propionate use since it has a strong influence on the hypothalamohypophysial testicular axis, suppressing the endogenous hormone production. The toxic influence on the liver is minimal so that a liver damage is unlikely (see also Testosterone enanthate). What athletes dislike most about propionate are the frequent injections that are necessary.

As for frequent injections: The Testosterone Berco Suppositories by the German company Funke can help. This is quite an unusual testosterone compound since these are suppositories. The suppositories contain 40 mg Testosterone propionate and are introduced into the body through the rectum. This form of intake also has an additional advantage. The substance Testosterone propionate is reabsorbed very rapidly through the intestine. For a package with 18 suppositories the price on the black market is about $35.

Substance: Testosterone Propionate

Trade Names:

Agovirin inj. 25 mg/ml; Leciva CZ

Androfort-Richt. 10, 25 mg/ml; Gedeon Richter HU

Androlan (o.c.) 50, 100 mg/ml; Lannett U.S.

Hybolin Imp. (o.c.) 25, 50 mg/ml; Hyrex U.S.

Neo-Hombreol 50 mg/ml; Organon NL

Testex (o.c.) 50, 100 mg/ml; Pasadena U.S.

Testex Leo 25 mg/ml; Leo ES

Testosteron 5, 10 mg/ml; Galenika YU; Hemofarm YU

Testosteron 25, 50 mg/ml; Galenika YU; Hemofarm YU

Testosteron 10 mg/ml; Sopharma BG

T Berco Suppositorien 40 mg/S; Funke G

T-Prop. Disp. 10, 20 mg/ml; Disperga A

T Jenapharm (o.c.) 25 mg/ml; Jenapharm G

T Streuli 5, 10, 25, 50 mg/ml; Streuli & CO.AG A

Tprop. Eifelfango 10, 25 mg/ml; Eifelfango G

Tprop. Eifelfango 50 mg/ml; Eifelfango G

T Vitis (o.c.) 10, 25 mg/ml; Neopharma G

T propionicurn 10, 25 mg/ml; Polfa PL

Testosterone Prop. (o.c.) 50 mg/ml; Quad U.S., Lilly U.S.

Testosterone Prop. 100 mg/ml; Steris U.S.

Testoviron 10, 25 mg/ml; Schering 1, ES

Testoviron 50 mg/ml; 5chering 1, GR

Testovis 50, 100 mg/ml; SIT I

Testovis Deposit. 5 0, 100 mg1ml; SIT I

Triolandren 20 mg/ml; Ciba Geigy CH

Virormone 25, 50 mg/ml; Paines & Byrne GB

Virormone Veterinary: 100 mg/ml; Paines & Byrne GB

Ara-Test 25 mg/ml, 10 ml; Aranda Laboratories Mexico Testogan 25 mg/ml, 50 ml; Laguinsa Costa. Rica, Nicaragua, Panama, Guatemala

Testosterona 50 5 0 mg/ml, 10 ml; Brovel Mexico

Mark Henry

There are quite a number of reasons that could prompt women to start using anabolic steroids. A review of these reasons has revealed that the strongest of these include:

1. Self image. Women have been known to take up steroids to increase their sexual appeal and general attractiveness. This is obviously based on the fact that the male is a highly visual character that will tend to pursue the female based on the looks first. Another reason that is closely linked to the self image concept is that of muscle dysmorphia whereby the lady tends to feel that she is too skinny or fat or too small. This becomes an obsession that leads to the use of steroids. The victim is in most cases well built in the first place – so this condition is predominantly a mental condition. Some of the symptoms that are associated with this condition include:

• Constant self-examination in the mirror
• Distress in the event that a single workout or meal is missed
• The use of potentially lethal anabolic steroids
• Delusions about the musculature

2. Victimization. This is one of the main concerns that women have that result in them taking up the use of steroids. The victimization is mostly in terms of sexual abuse, prevalently rape. The highest percentages of women that take steroids or other muscle building preparations are likely to be victims of rape. They do so in the conviction that if they increase their strength and muscles they will have an added advantage in as far as avoiding rape is concerned.

Some other women who have been abused previously are of the opinion that a normal relation with a man is not worth the risk and they therefore resort to bodybuilding as an alternative to conventional relationships. It is here that they start using steroids. Abuse plays a big role in the increased use of steroids in women. In fact a good percentage of users concede that they initially thought that steroid use was unhealthy and lazy as an aid to bodybuilding. This is of course before they themselves have been sexually abused.

3. Competition. Steroids are used by bodybuilders to enhance their physical performance and to increase the muscle bulk in relatively shorter times. This reasoning is not only confined to men but women also argue in a similar fashion. The use of steroids to prepare for competitions is a unisex affair. It is only in the recent past that we have seen a decline in the number of female bodybuilders and as a result the number of steroid using ladies has reduced.

The emphasis nowadays is on how to cut a figure that is the perfect balance of both masculinity and feminine qualities. It should however not be taken that ladies do not take steroids. They do. The only difference is that to achieve the aforementioned compromise they combine the steroids with preparations that limit excessive masculine proportions. This is in addition to the diet and training regimen used.

Dane Fletcher
http://www.articlesbase.com/alternative-medicine-articles/how-does-anabolic-steroid-use-affect-women-732594.html

I’m 19 and I can’t seem to build much muscle I don’t want a lot, just some. But I’ve been working out for 6 years I don’t seem to get abs or anything. How many times should I be eating a day? What kind of food should I be eating? What are the best exercises to do that burn calories and build muscle?

If you’ve been working out for 6 years and haven’t put on significant muscle, you are doing something wrong.

You should be eating around 400-500 calories above maintenance each day, and you need to make sure you are getting 1 gram of protein per pound of body weight every day.

Your workout should be either a full body workout done 3 times each week (Mon, Wed, Fri), or a split workout (where you work a different body part on consecutive days, something simple like Upper Body on Monday, Lower body on Tuesday, off Wednesday. Repeat Thursday and Friday).

The amount of weight you should be lifiting is an amount that you are able to lift 8 times, but that you can’t possibly lift more than 15 times. You should be doing 3 sets of 10. On your third set, you should have significant difficulty getting all 10 reps. If not, you need to up the weight a little.

Very important is your form. If you are lifiting with incorrect form, you won’t get the proper benefits, and you could possibly injure yourself.