Hey guys, i'm new here and i was just curious as to how many sets and reps i should be doing in order to gain muscle. Strength is not really my priority, just muscle really.
I have heard that 2-3 sets and 5-8 reps are best for muscle. Is this ok to apply for every exercise. I am focusing on compound exercises. I only have weights and cannot afford to use the gym and the fancy machines.
I am doing exercises such as barbell bench press, military press, overhead tri extension, push ups, deadlift, barbell bicep curls etc.
Am i on the right track or do you have any alternative workout configurations?
Help much appreciated!
Depends where you want to bulk mate, I'm assuming you want to bulk up overall? From everything I've read, the best plan of action is follow a set plan, like the HCT-12 routine at the top of this page.
Also, don't worry about the fancy machines, free weights is definately the best way to work. Only benefit of machines are that they are safer (you can't drop a weight on your foot :P).
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
You should really think about finding a gym, back in the days I paid 15 dollar for a full year at a community center. If your form is in check , focus on strength. High reps are great when you're already strong; your physique will change faster as a beginner if you focus on strength right now and a good diet.
Compound movements are great if you have enough weight to put on your bar at home. On the other hand if you deadlifting only 50lbs because that's all you have then finding a gym is a must.
Read the forum, create a plan for you training, diet and let the games begin.
There you go, these guys gave you great advice and everything you need to know to get started correctly.
Ok, thanks for the advice guys!
I'd really recommend doing Jim Wendler's 531 program. Its straight forward and simple to follow, and the four main exercises of the program (bench press, deadlift, squat, military press) will get you started on the right path.
If you want to put on muscle, REAL muscle, you should only be focused on strength. Do 531.
Best Gym Lifts:
475 - 315 - 585
Best Meet Lifts (220 Raw)
435 - 295 - 555 (1285)