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Merlinboy View Drop Down
Really should get out more
Really should get out more


Joined: 03 Jul 06
Location: United Kingdom
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Posts: 3169 		Post Options Post Options   Quote Merlinboy Quote  Post ReplyReply Direct Link To This Post Topic: How ?
    Posted: 03 Dec 07 at 9:36am
Back in the day when building muscle was my thing (i gave up sailing for a while) we alternated between heavy weights and light ones!  More reps with light weights Tones the muscle, less reps with heavier weights builds muscle!  Lifting the heaviest weight in the gym ain't going to do anything unless you are dong the right number of reps wit it! 
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sargesail View Drop Down
Really should get out more
Really should get out more
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Joined: 14 Jan 06
Location: United Kingdom
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Posts: 1459 		Post Options Post Options   Quote sargesail Quote  Post ReplyReply Direct Link To This Post Posted: 03 Dec 07 at 9:39am

Tom,

Take it easy on the weight gain.  Firstly in the 300 you can gain on the light air swings/doenwinds what you lose on the heavy air roundabouts/downwind.

Also you are only 18 - and that means you may not have starterd to build proper muscle mass yet.  If you take me as an example at 18 and a few months I weighed 10.5 stone (67kg) and was 5 11".  I did a course involving intense physical activity for 4 weeks (ie no fat gained at all) and at the end weighed 74kg.  By another 6 months later (and having over increased my beer consumption!) I was 85kg.

So it may just happen for you - as long as you stay reasonably fit and keep the right food intake.

 

Matt
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RyanV49er View Drop Down
Far too distracted from work
Far too distracted from work


Joined: 28 Oct 07
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Posts: 217 		Post Options Post Options   Quote RyanV49er Quote  Post ReplyReply Direct Link To This Post Posted: 03 Dec 07 at 12:35pm

Originally posted by Merlinboy

Back in the day when building muscle was my thing (i gave up sailing for a while) we alternated between heavy weights and light ones!  More reps with light weights Tones the muscle, less reps with heavier weights builds muscle!  Lifting the heaviest weight in the gym ain't going to do anything unless you are dong the right number of reps wit it! 

Yup, you need to be aiming for between 4 to 8 reps (with the last 2 reps being a struggle) if you are aiming at putting on muscle.  If you can get it so that you get to 8 reps, and physically can't do any more (i.e. to failure) then you'll be putting on muscle much quicker.  Aim for around 3 sets of 6 to 8 reps on all major muscle groups, with lots of protein intake afterwards.
Online sailing: For when you just can't get to the club:
Visser49erracing
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