I seem to come into many contradictions with this topic, so I thought I would ask for myself. I WANT MUSCLE GROWTH...so, is higher wieght lower reps, fewer sets better...whats the best combination that you have had? Also, is lower rest time better between sets, or should I give myself an exact amount of time?
Before answering let me just do a preempt....THIS IS A OVERVIEW AND GENERAL STATEMENT!!!!
OK...for muscle growth....
Stick with big compound movements (they stimulate more muscles than isos...more muscles stimulated, more growth stimulated). Benches, squats, deadlifts, militaries, rows and chins should be the basis of your routine.
Keep the rep range moderate (6-10) with moderate to heavy weights.
For big bodyparts (legs, back, chest) - 6-12 sets per body part, smaller body parts 3-8 sets per bodypart. (again, this is general...some people do more, some do less but it's not always about quantity...it's about quality).
Keep your workouts short (45 to 60min) and infrequent (3-4 days). I forgot the exact science with the short workout but it has something to do with optimal time for GH and test production...infrequent because along with your workouts, you need to REST! In the gym you stimulate growth by breaking down muscle...but you don't start growing until you're resting and reovering.
Eat lots of food (espeically protein). You can work out all you want but if you're not eating enough cals, you're not going to grow.
That's pretty much it....obviously there are details but hopefully this gives you at least a direction!
Weight- 70 to 97.5%
Rest periods- 45-90seconds
Frequency per body part- 2-4x's weekly
I've been doing 3 to 4 sets of 15 reps per body part. And I work out each part once per week...cardio everyday. I stick with db and barbells as much as I can. Anyway, I just want bigger. Even if nobody notices or sees it but me!! I started to get definition in my arms that I like, that's why!!
Sorry...was I not clear???Originally Posted by FortifiedIron
I do 3 to 4 sets (Depending on the muscle) of 15 reps...by 15 I am pushing it!! If I still have power to do a couple more reps, then the following week I up the weight. Been doing it for 3 months now...it's worked, but I hope to get it to work better so thats why I ask.
Bump the weight to pull the reps down into the 8-10 range. You should hit failure before completing the 11th rep of the 1st set.Originally Posted by Beavereater
listen to ja113 and fortifiediron. There advice is spot on.
Last edited by Adam; 11-13-2004 at 12:18 PM.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style