Reps intensity

[Natan]

how does it work with the rep volume?..what is its relationship to bulking vis-a-vis detailing and shaping?....ie, do u have to do lots of reps for definition and lower reps for bulking?

I'm confused with the whole thing

[Boss Man]

I'd say lower resp for both, as the increased workload from lower reps, heavier weight, should increase Metabolic activity during the day, and better assist cutting, whilst allow for gains.

Then it just depends on diet and your goals, as to which of those it mainly does.

[Natan]

thanx

so how does it depend on diets?...as in do u have to eat some foods on particular for definition or others for bulking?

[swanso5]

strength
1 - 5 reps/set...4+ sets/exercise...maintanence or slightly above maintenance level cal's...3+ mins rest btw sets

muscle gain
6 - 15 reps/set...2 - 4 sets/exercise...at least slightly above maintenecne cal level...60 - 90secs rest btw sets

fat loss / detailing etc
6 - 15 reps/set...2 - 4 sets/exercise...at most slightly maintenecne cal level...30 - 60secs rest btw sets

- as yu can see muscle gain and fat loss are basically the same except for cal level but total volume would not be as great for fat loss because of lower cal intake

- whatever stage your doing clean foods should always be consumed just more of them...ecspecially for muscle gain try and get probably 30 - 40% (rough figure) of your cal's at breaky and the 2 meals after training

[Natan]

Thanks a lot mate

this has clarified things for me