bluehen94

Hi GFD. To build muscle you have to challenge it. The idea is to break the muscle down then the body repairs it and builds it back up stronger. Tossing around 5-10 pound weights will do nothing for gaining lean muscle. What you need to do is find a weight for the particular muscle group you are working, that you can do 10-15 reps in good form. Having the proper form is key. What that means is that last rep you do you are struggling to do it and you can't finish it because the muscle is fryed. So for example...suppose I can do 12 good reps of a bicep curl exercise using a 15 lb dumb bell. Then I would do a total of 3 sets, 1st set half of that weight, 7.5 lbs, next set up to 15 pounds and then a 3rd set at 15 pounds. If you get to point where you can do 15 reps up the weight The key is you need to find the weight for each muscle you work you can only do 10-15 reps, than half that weight for the 1st set the warm up set then do another 2 additional sets at that max weight. You should see some results in 3 months and actually tell your stronger in less than that. Good luck!!