We all know that in order to make progress with your weight training, whether it's building muscle mass, or slimming down and building a long, lean, athletic body, you need to constantly challenge your body and the easiest measurable way to do this is to lift 'heavy' and constantly increase your workout poundages. But what's 'heavy'?

Many people wonder if the weights they are using are heavy enough. First, it's important to realize that heavy is a relaitve concept and many factors come into play - your overall genetic makeup being the most important.

But even more specific factors come into play, such as rib cage size, length of the forearms, etc.

Somebody with long arms will have a difficult time becoming a great bench presser. But someone with shorter arms and a natural barrel chest physique, has a great chance to be a top bench presser.

This is why you sometimes see bigger bodybuilders who can't lift as much as people that are smaller, muscle-wise than they are. So, whether or not you are lifting heavy, you should only take into consideration what you were lifting before and what you are lifting now. Your progress is the most important thing, not where you started or where you end up.

Of course, everyone wants a challenge and a goal to shoot for when it comes to their workout poundages so here are some goals and poundages you can go after. Serious bodybuilders will probably go well beyond these numbers but for most people they are quite good.

Bench Press

Bodyweight is a good goal here, as long as it's for at least 5 or more reps. Sets of five reps or more with 130 to 150 percent of bodyweight is respectable for anyone involved in weight training programs.

Squats

Working out with bodyweight for sets of five or more reps is respectable for all-round conditioning. However, if you really want to make gains a nd build muscle, you will want to work up to 150 percent of your bodyweight for sets of five to eight reps. If you'really serious, you'll shoot for 175 percent.

Keep in mind, I am talking about full squats here. If you're serious about making big muscle mass gains with your weight training, you need to do squats.

Deadlifts

150 percent of bodyweight for sets of five to six reps. Most serious trainees shoot for 200 percent of bodyweight as a reasonable goal on the regular deadlift, in time.

For stiff-legged deadlifts, shoot for between bodyweight and 125 percent of bodyweight for weightlifting sets in the 6 to 10 rep range. You may even get up to 150 percent if this is a good exercise for you.

One Arm Dumbbell Rows

Eventually you should be using 50 percent of your bodyweight in this movement. Your back is your strongest muscle and you'll only achieve real results with real weights.

Seated Shoulder Presses

You'll want to work up to 65 to 70 percent of your bodyweight in this weightlifting exercise for three to five sets of five to eight reps. If you use dumbbells, they should total 60 to 65 percent of you bodyweight. The lesser number is due to the fact that you have to control the dumbbells more than a barbell.

Barbell Curls

Work up to 50 to 60 percent of you bodyweight for sets of five to eight reps. It should be the same for dumbbells, since there is no extra balancing neccssary.

Working up to these weights in these bodybuilging exercises will give you quite a respectable level of strength and muscle mass(if you get your nutrition right, as well).

Keep in mind that a weight training program is the best way to build muscle mass but it's also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.

Some of these poundages may be very easy for you, while others are very difficult, depending on all the factors mentioned above. If you really want to make progress in building muscle, the deadlift and squat poundages are the one's you'll really want to hit or even surpass. Do that, and you'll be well on your way to the muscle mass you are looking to attain.

About the author:

Gregg Gillies is the founder of Build Lean Muscle.com His articles have appeared in Ironman Magazine. He has written two books and writes for Body Talk Magazine. He publishes a free newsletter available at his site. See how you can get a customized muscle building nutrition plan at http://www.mynutritionjournal.com

Gregg Gillies

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