how to build muscle
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padula1986
- STARTING OUT
- Posts: 3
- Joined: Wed Aug 02, 2006 3:04 am
how to build muscle
I would like to know how i can build muscle in terms of sets to reps ratio example 3 sets 12 reps what the best sets to reps ratio to use in order to build muscle thanks.
basically the more advanced you are the less but more sets you'll need.e.g.
0 - 3mths...2 x 20
3 - 6...2 - 3 x 15
6 - 9...3 x 10
9 - 12...4 - 5 x 6 - 8
12 - 18...5 - 7 x 4 - 6
18+...8 - 10 x 1 and up
everyone will progress at different rates so don't take this as gospel and you might find a rep range that fits you perfectly which is where you might do the majority of your sets but for optimal growth you need low, mod and high reps...this table also refers mostly to your core lift of the day...the reason 18+ do so many sets is that their intensity (wt) would be very high and therefore more warm up sets are required for a new max...that being said there's a million ways to go about it though...i would say start with 2 x 20, 2 - 3 x 15 or 3 x 10 and go from there...bear in mind that the biggest muscles should recieve the most sets over smaller muscles...i don't know how many programs i've seen with 12 sets for biuceps alone and 3 or nil for hamstrings which is about 6 times bigger and total muscle mass
0 - 3mths...2 x 20
3 - 6...2 - 3 x 15
6 - 9...3 x 10
9 - 12...4 - 5 x 6 - 8
12 - 18...5 - 7 x 4 - 6
18+...8 - 10 x 1 and up
everyone will progress at different rates so don't take this as gospel and you might find a rep range that fits you perfectly which is where you might do the majority of your sets but for optimal growth you need low, mod and high reps...this table also refers mostly to your core lift of the day...the reason 18+ do so many sets is that their intensity (wt) would be very high and therefore more warm up sets are required for a new max...that being said there's a million ways to go about it though...i would say start with 2 x 20, 2 - 3 x 15 or 3 x 10 and go from there...bear in mind that the biggest muscles should recieve the most sets over smaller muscles...i don't know how many programs i've seen with 12 sets for biuceps alone and 3 or nil for hamstrings which is about 6 times bigger and total muscle mass
Unfortunately different people will respond to different stimuli. For me, the only thing I've ever found to build muscle is a very high weight (80%-90% 1RM), low reps (5-8 ), low sets (2 - 1 warm-up, 1 work). Each muscle group gets worked once per week. I fit the ectomorph body-type, and this has worked very well for me. A guy I worked out with was a stockier build, and saw his best results with a lower weight, higher reps program.
There's a lot of trial and error ahead of you. If what you're doing isn't giving you results, change something, but only one thing. That will make it easier for you to zero in on effective changes. Listen to your body: you should be able to feel like you worked out, but if you're totally spent, and tired even the next day, you're overtraining. Looking around gym overtraining hold more poeple back than undertraining. Most people underestimate the amount of time it takes the body to fully recover from intense excercise and to build new muscle. If you tear it all up again before it's done it'll be like trying to walk up the down escalator. So regardless of what stimulus to which your body responds, failing to adequatlry recover will prevent real gains. I used to do this, spending 8-10 hours a week under weights. Now total workout time in around 1.5 hours a week, and I'm gaining mass and strength.
There's a lot of trial and error ahead of you. If what you're doing isn't giving you results, change something, but only one thing. That will make it easier for you to zero in on effective changes. Listen to your body: you should be able to feel like you worked out, but if you're totally spent, and tired even the next day, you're overtraining. Looking around gym overtraining hold more poeple back than undertraining. Most people underestimate the amount of time it takes the body to fully recover from intense excercise and to build new muscle. If you tear it all up again before it's done it'll be like trying to walk up the down escalator. So regardless of what stimulus to which your body responds, failing to adequatlry recover will prevent real gains. I used to do this, spending 8-10 hours a week under weights. Now total workout time in around 1.5 hours a week, and I'm gaining mass and strength.
It all depends on you. Each person has a different place where they build best. Typically, assuming you have been working out for a while and are comfortable with exercises, you would want to go heavy enough so you can't do more than 6-10 reps without breaking form.
As for the number of sets, you can try a variety. Full body workouts with just 2 sets of each exercise tend to be quite effective, but don't work for everyone. Hope that helps.
Sarah
As for the number of sets, you can try a variety. Full body workouts with just 2 sets of each exercise tend to be quite effective, but don't work for everyone. Hope that helps.
Sarah
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padula1986
- STARTING OUT
- Posts: 3
- Joined: Wed Aug 02, 2006 3:04 am
i think training experience is also vital...if your just brand new to training you will see results just from bodyweight training...i think this is very importnat to know as if you start off at 6 reps it's hard to progress without burning out...i usually have clients start with bodyweight training and have played around with a strucute like this:
bodyweight
20 reps
15 rps
12 reps
10 reps
8 reps
6 reps l
ower than 6 reps
this way the muscle is constatntly having to work harder so progression is more smooth...all trainer's aims should be to progress every workout not do the same wt for 3 weeks trying to go 3 sets of 6 as it takes 3 weeks or more to progress...small increases are the way to go (.5pds ect and platemates)
bodyweight
20 reps
15 rps
12 reps
10 reps
8 reps
6 reps l
ower than 6 reps
this way the muscle is constatntly having to work harder so progression is more smooth...all trainer's aims should be to progress every workout not do the same wt for 3 weeks trying to go 3 sets of 6 as it takes 3 weeks or more to progress...small increases are the way to go (.5pds ect and platemates)