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Full Body Workout How Many Sets

How many sets and reps to build muscle for size mass strength

How many reps to build muscle gonna go over how many reps it takes tobuild lean muscle building lean muscle is not easy especially for many guys allguys it's fast metabolisms kind of a really hard time putting on muscle sowhen these guys or girls had a pro How many sets and reps for mass, size, and strength muscle we tried to most efficienteffective way kinda like when you're trying to find a match on tender youwant to make it most efficient as keeps wiping right and if you're like me youmatch with you could always unnatural so one really good way to do this is byfinding out how many reps are supposed to do in order to have maximalhypertrophied games hypertrophy just

another word for building muscle so inorder to have maximal muscle gains we're gonna have to do a specific amount ofreps set and there's gotta be certain method to are exercising he gets the jobdone in the most efficient way possible let's talk about rest I'm gonna rockshould we do to build the maximum amount of muscle as a personal trainer I'vebeen certified by couple different organizations some of them say sixtyeight reps some say six to 10 reps some say six to 12 reps for hypertrophy butone thing is common in all these different certifying bottles theyrecommend a bare minimum of six reps and

this is something that I can agree withfrom my own experience anything under six reps does tend to build strength butit's a lot harder to control the way in a way that would help you build a mosquethe National Academy of Sports Medicine which is one of the most wellknownpersonal training certifications recommends that you do anywhere from sixto 12 repetitions and they change this all the time I personally alwayspreferred sixty eight repetitions everybody is if you have to figure outwhat works for you sixty eight reps always worked very very well for me

10 reps might be it for you the amountthat you can list your strength in a list also very much core leagues withthe size of your muscles now I know this isn't always true for all people I'veseen many bodybuilders they used very very lightweight and they're able tocontrol that weight very very slowly and gain muscle size that way most naturalarticle is that I have personally net gain the size of the game have putup some serious few weeks so what i recommend for hypertrophy to put onmuscle is a little thing hope you are as How many sets and reps for mass, size, and strength a nation there's different phases whenyou're doing throughout his Asian so the

first days is going to be three weekslaw for three weeks you gonna do six repetitions three weeks and repetitionsand in the last three weeks I want you to do anywhere from three to fiverepetitions that's it now at the end of those nine weeks you're gonna go back toyour first three weeks you gonna go back How many reps to build muscle to the six repetitions and I bet you'regoing to be blown away at how much more we could live for those six repetitionsand by lifting that heavy load you gonna break down muscle tissue and be moresize as far as sets I recommend anywhere from three to four sets per exercisemore poorly than all of that when you're

trying to build muscle your form to beas close to perfection as possible we want to keep the tension on the musclethat we're working on the whole time you wanna do to maximize muscle gain bygoing really slowly during the east central portion of your contractions sofor example as you're coming down that the east central contract that's theportion of the excess we're breaking the most amount of muscle tissue downremember to go to failure also supersets really helps as well I really like to doa compound movement and then super set up with an isolation movement on themuscle that I'm trying to target for

How Many Sets Do You Need to Grow Muscle

Cosmic Shakti, baby. To purchasetshirts and merchandise with my art on it, just click on the eye on the topright hand side of the screen and it will take you right to my shop so I just had somebody comment on mytutorial how increase my bench press within 20 minutes ok and they commented and they asked you know how many sets do you do for a muscle groupƩ Like, how do youdetermine the right or the correct amount of volumeƩ And the thing is there's reallyno right or wrong way to answer this question, you know, but I'll just tell youhow I did it

ok it wasn't like based on scientificstudies or any sort of experiment that was conducted in the lab somewhere by a mad scientist but what I did do was that I could see where there was a point towhere my muscles were almost like they was just a deadness to them that Iworked them but when I was pushing them there was just nothing left there was nogas left. Ok so then energy became the weak link and actually the training butnot you know the muscle fibers breaking down more anything because first andforemost in order for you to get muscular fatigue in a muscle you need tohave the energy in order to make the

muscle fibers the weak link not theenergy levels, ok. So some people mistake failure for energetic fatigue you knowso it's likely starving to death for two weeks and then asked to do a set ofsquats and you can't lift anything. Well, it's not because the muscles are challengedbut it's because you don't have enough energy or not enough carbohydrates, enough fats, enough fuel actually to do the exercise ok. So knowing this ok what youdo when you train depending on the frequency is that you hit the point ofwhere there's a drop off to see you can get 15 reps with a certain exercise, you know. Say you could do bench press with the

certain weight for 15 reps that's failure. Imean you do as many reps as you can do and all you get is 15 reps at some pointyou know the next said you might get 13 or 12 and you might get 10 then youmight get eight or nine. Sometimes you'll find that you might go back upagain because your nervous system adapts Sometimes you can actually stillget eleven reps are 12 reps but there will be at some point a time where yournext set all of sudden you'll drop down three or four reps. Like you'll, notice this just fromempirical standpoint you'll see that you go from doing twelve reps or 11 repsdown to like five or six ok just bang

it's like absolute fatigue at that pointyou know that you've exhausted your fuel reserves and that you've actually hit asmuch fatigue as you can in that workout and most likely because you ran out of fuel you know you couldn't do any more sets because of that but also it also shows that you, you've fatigued the muscle enough so that it just cannot contract anymore, any harderyou've already done the damage necessary for that exercise now you may worked that same muscle group again with a different exercise but you'll notice the same typeof phenomenon also happened there now as

a general rule I found that 5, 6 sets permuscle group every two days is more than enough ok and I've noticed also thatwhen you gain in strength that's when you need less volume you don't need asmuch volume once you're lifting 400 pounds for reps instead of like 200pounds for reps you'll find that if you keep lifting the 400 pounds for a setafter set after set it's it's just a lot harder on your entire system becauseyou're nervous system is still the same I just wanted to interject somethinghere if you're doing powerlifting you know people know that powerlifterssometimes will do multiple sets

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