Advertisement

How should I start lifting weights to build muscle mass?

To build muscle mass through lifting weights, you should focus on lifting for hypertrophy. Hypertrophy or muscle growth is best accomplished through using moderate to heavy loads with high volume. For example 4-6 sets of 8-12 repetitions. Further, make sure diet and caloric intake are adequate to create an environment for muscle growth.

Tim Ferriss
Fitness

To start lifting weights in order to build muscle mass try out the following workouts:

  • WORKOUT A
    Pull- down: 8 repetitions (reps) × 80 lbs p 8 reps × 110 lbs
    Machine shoulder press: 8 reps × 30 lbs p 5 reps × 60 lbs
  • WORKOUT B
    Seated dips: 6 reps × 140 lbs p 6 reps × 170 lbs
    Seated leg press: 11 reps × 140 lbs p 12 reps × 190 lbs


The first A and B workouts will be longer than subsequent workouts, as you need to use trial-and-error to determine starting weights.

Do this by performing sets of five repetitions in each exercise with one minute of rest in between. Cadence should be fast but controlled on the raising and two to three seconds on the lowering. Do not perform more than five reps per set. If you can lift more, wait a minute, increase the weight ten pounds or 10% (whichever is less), and attempt again. Repeat this until you complete fewer than five reps.

After you fail to complete five reps, calculate 70% of your last full five rep set. Take a three-minute rest and perform a 5/5 cadence set-to-failure using this weight. Congratulations, you just performed your first proper set-to-failure for this exercise, and this weight will be your starting point. For the shoulder press, use 60% of the last successful five-rep set instead of 70%.

The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

More About this Book

The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

Thinner, bigger, faster, stronger... which 150 pages will you read?Is it possible to: Reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat...

Continue Learning about Strength Training & Exercise

Tone Your Muscle to Preserve Your Mind
Tone Your Muscle to Preserve Your Mind
Lindsey Vonn, the Olympic skier, challenged a flock of celebs at the 2013 Met Gala, saying they were half her weight but skinny fat, pointing out they...
Read More
What are weight bearing exercises?
Laura Marthaler, NASM Elite TrainerLaura Marthaler, NASM Elite Trainer
As Dr. Roizen mentioned, weight-bearing exercises are beneficial in that they help to increase bone ...
More Answers
Easy At-Work Exercises for Nurses
Easy At-Work Exercises for NursesEasy At-Work Exercises for NursesEasy At-Work Exercises for NursesEasy At-Work Exercises for Nurses
No time for the gym? Tone trouble spots during your shift with these moves.
Start Slideshow
"No Pain, No Gain" Doesn't Apply to Strength Training
"No Pain, No Gain" Doesn't Apply to Strength Training

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.