Men's Group

I started strength training about 15 years ago, typically I like to read up on something before I start. According to the books I read the key to building muscle mass (hypertrophy) is to reach "momentary muscle failure" for every lift. You do this by using enough weight so you max out in 6-10 reps upper body and 10-12 reps lower body. This is the only way to stimulate muscle growth. There are a lot of opinions about the number of sets but the consensus is that three sets are enough. The reps are supposed to be done very slowly, 3 seconds per rep but I can't do them that slowly.

I like free weights because you end up working out a lot of small muscles in addition to the large ones. There are some free weight lifts that are very hard to duplicate using machines, rotator cuff muscles for example.

I don't worry about endurance because I get a great deal of exercise at work and I walk my dog every day from one to two miles. I could benefit from more aerobic exercise though, but I hate jogging.

I was extremely thin as a teen, 6'2" and about a buck 35. I used to wear 30-38 levis shrink to fit! I have filled in some but always have been self conscious about my thinness. To say I was picked on a little is an understatement.