Whenever you weight train, or use a weight lifting machine, you must be aware of your surroundings and have familiarity with how to use the equipment.
First, you need to stretch all the muscles you are going to work out, because if you don’t, you could accidentally cause serious pain to your muscles and body. When it comes to building muscle mass there are quite a few different approaches and techniques out there.
Basically, determining the amount of reps to do depends on the type of muscle that you hope to build. For example, there are guys that have an amazing amount of muscle mass but they look really bad. To create the maximum amount of Sarcoplasmic Hypertrophy,  you are going to need to focus on a high volume of reps. A good muscle mass workout should target one muscle group per week so that you can really blast that muscle and still allow sufficient time for it to repair and grow. What I like to do is to focus on two main exercises like incline dumbbell press and flat dumbbell press (for chest) and do 4 sets of 12-15 reps for both exercises. In fact, you can usually tell the rep range someone prefers just by how their muscle looks. Since you are not going to be damaging the muscle you can workout each muscle group twice per week.
Pros: By staying in this rep range you can build functional and dense muscles which still have decent size. Cons: Since density and mass are completely different, muscle density workouts will not give you much in the way of size. What is cool is that by mixing up how many reps you do, you can not only train for pure muscle mass or pure muscle density, you can also train for mostly mass, mostly density and everywhere in between. While I think the article is really good and gives A LOT of insight to different muscle types and training them, I have to disagree a bit on some parts here.
So I want to get bigger but also don’t want the puffy look and my muscles filled with fluid.
I’m a really skinny guy at 15 years old, 6 feet, and 120 pounds, and want to gain muscle and strength.
I am looking to tap into my body fat by depleting my glycogen levels in my muscles as per Rusty Moore’s Cardio manual but he only mentions cardio machines.. I dont have the luxury of a gym, I have a home weight set and am limited to flat bench and incline, while I do the first 9 sets on flat bench I do the last 6 sets on incline. When training with free weights, the amount of weight used along with the number of repetitions you do in each set will determine what type of results you'll get. High Reps for EndurancePerforming high reps with low weights is an effective way to promote endurance.
Low Reps for Strength and PowerLow repetitions are useful in building muscle power and strength. Low Reps for Strength EnduranceLow reps are useful for building strength endurance in addition to the strength itself. My problem with that is that it’s too damn hard to get good form when performing each rep with a weight that heavy i.e. And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here. Adding 50 pounds of weight is possible, 50 pounds of just muscle is going to prove harder, although for a complete beginner on a frame as tall as yours it’s not out of the question. With the MuscleHack workout plan, you only work each body part once a week so there’s no need to rest 48 hours between workouts. Have to say I have been training for quite a while and what you say in your book relating to what I call the balloon effect is something I have experienced alot, bulking up and then cutting down and losing your hard earned gains, year after year!.
What I want to know is how to adapt your muscle gain plan to give me good size gains, whilst still maintaining and improving my boxing needs e.g. Must add, this is REALLY great site, you seem very knowledgable and I can’t wait to see what results following your regime brings. I was just wondering, what are the best foods to eat to gain muscle, like to take in a lot of protein for example. The workouts themselves I find my weight regressing rather than progressing…I do 5-7 reps and 6 sets per large muscle (chest).
When I say "muscle building," I'm sure the first thing that jumps into your head is NOT high-rep training!
In fact, when trying to build muscle, most trainers will actively stay FAR away from anything resembling high reps (and when I say high reps, I mean anything more than 13 to 15 reps per set).
Just like heavy weights and low reps, the higher rep ranges can be a VERY valuable and even ESSENTIAL tool in your muscle-building arsenal.


In order for a muscle to grow, first you've got to stimulate growth by overloading it with resistance - no argument there. Bottom line, you do a set of 100 reps and your body responds by increasing capillary density in the targeted muscle, which SETS THE STAGE for future muscle growth.
The high reps sets don't directly CAUSE muscle growth (the resistance isn't high enough), they just improve blood circulation to the target muscle so when you DO train heavy and for lower reps, your target muscle gets more nutrients and can grow and recover more easily.
Pick a "hard to pump" muscle and at the start of EVERY workout you do for that bodypart (e.g. This moderate-weight, high-rep training has many of the same circulation benefits of the VERY high rep training but with the advantage of increased resistance, which will help directly stimulate muscle growth in addition to helping improve circulation. Using myself as an example, I used squats with this technique and worked up to performing a set of 40 reps with 315 lbs (believe me, THAT was fun…). So next time you're about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! We're going to be getting the benefits not only of the increased circulation that I mentioned with light-weight, high-rep training, but we're also going to get the substantial muscle-building benefits of using HEAVY weights at the same time.
Another benefit…because you're using heavier-than-normal weights, you're going to be working your connective tissue very effectively as well. Working in only that top range of motion (which is the strongest segment of the range of motion) means you can use a LOT more weight than you normally could for the full-range exercise.
Safety is the first priority when getting ready to strength train, and the No Nonsense Muscle Building program provides basic common-sense safety tips for weight lifting. When you see guys pounding out 10-15 reps per set you know that they are not building dense muscles. For a dense muscle, you need to focus on building the actual muscle fibers and not so much the fluid in side of the muscle.
In order for your muscle fibers to grow, your workouts are not going to be damaging the muscle as you would when shooting for Sarcoplasmic Hypertrophy.
Not only are the amount of reps to build muscle different, but the amount of time you work each muscle each week is different. Also, you will get stronger by doing these types of workouts versus the muscle mass workouts which focus more on size and less on strength. What I hope though, is that this quick overview will show you that there are two main types of muscle and that the amount of reps you do determines the type that you’ll build. The higher amount of reps you do 12+ the more definition you gain with little strength gain. I have read that as soon as you start any endurance exercise it stops the production of MTor in its enhancement of muscle growth. As an old bloke who likes to think that he knows what he is talking about and it is so important to keep abreast of changes and re-thinking. Somewhere along the line, a misconception about the number of reps per set having an effect on muscle definition got passed along.
How much strength and how quickly it is built up depends on the amount of weight used during the workout. From experience I can advise you that 8 to 12 reps per set is the most ‘Anabolic Rep Range.’ Up until about 6 months ago I was experimenting with the 4 to 6 reps per set range as in the Max-OT program by AST. If I’m curling a dumbbell so heavy that I can’t get any more than 6 reps, I find my form sucks!
They propose that shorter bouts of anaerobic training (2 to 4 repetitions) are best for improving muscle power, moderate bouts of anaerobic training (5 to 6 repetitions) are best for building muscle strength, and longer bouts of anaerobic training, 8 to 12 reps per set, are best for increasing muscle hypertrophy.
8-12 rep ranges are good for beginners but you’ll never really understand why sets of this volume or sets of any certain number of reps from 1 to 2000 are benificial. But AFTER you've stimulated the growth, you've got to supply NUTRIENTS to the muscle cells to help them rebuild.
You see, VERY high reps have the effect of increasing capillarization in muscle tissue (simply defined, capillaries are the tiny blood vessels where blood cells release their nutrients to the rest of the cells in the body). I've also managed a set of 25 reps with 225 lbs and a set of 70 reps with 135 lbs on the bench press. You'll find some exercises work better for it than others but basically, you're taking a weight that is a bit lighter than your normal working weights and you're just focusing on cranking out the reps. Forget about what you're going to do on the rest of your sets - just get as MANY as you can.
These three techniques are VERY effective for not only setting the stage for muscle growth but actually building the muscle itself!
Always make sure you maintain good form when working with weights because this will allow you to efficiently complete the moves.
If you want to build muscle, you need to know how many reps it takes to build muscle and how to do those reps.


He goes into detail on not just how many reps to build muscle, but also rep tempo, type of rep, rest periods. The lower rep ranges 1-6 build mass and strength were the 8-12 is the balance between good strength and definition gains. I’ve been working out since September this year doing 8-10 reps for the most part, but have only gotten strength gains but I cannot see much muscle mass put on. However, when you talk about fluid I am wondering if pumping more fluid to the legs after the weight work will aid the process in relation to size. Definition, though, has more to do with diet and calorie burning, while repetitions have more of an effect on building mass, strength and endurance. In order to promote muscle growth, more repetitions -- anywhere from 25 up to failure -- when working out will put the necessary stress on the muscle cells that they need to increase in size. In order to carry out the number of high repetitions necessary to achieve this, remember to stick with lower weight and not overload the muscles while trying to work them for extended periods. High weight, low reps (usually no more than five repetitions) is the method used by power lifters to increase the strength of their muscles as it pushes the muscle to exert the power required to control the weight being used.
When performing multiple sets of low reps with high weights and allowing only short rest periods in between sets, the muscles' stamina is increased and you'll be able to sustain more power output during the exercise. Lower reps, weighted-resistance sit-ups will grow those abdominal muscles more than anything else.
Now if you want good, lean muscle (muscular) doing more reps like 3 sets of 8 to 12 reps (equals from 24 to 36 reps) of lighter weight such as 20 pounds or more for people who are looking for lean muscle and in tone. People say you need to pick up weights and do reps but they also say that i need to be 18 to do weights.
You need to lose overall body fat with a combo of weight training, cardio, and most importantly, diet. It's a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass. Some trainers like to use it as a back-off set (powerlifters generally use it this way), doing the high-reps with moderate weight after finishing with the heavier stuff. To give you an idea of weight and reps, I've done sets of 50+ reps with 315 lbs on high-rep lockout partial bench press. The more muscle fibers you use result in definition, high reps builds the slow-twitch fibers(small muscle fibers). My routine is that I hit the weights at home (5 reps for 9 sets on each body part as you recommed) and then do a run outside straight afterwards for cardio and fat loss. Although you'll still be using more weight, don’t use as much weight as you would during a typical set, to avoid possible injury. Poor circulation means fewer nutrients get to that muscle for recovery and rebuilding, leading to reduced growth. Do this EVERY time you train that bodypart and you soon will start to notice a difference in how easily that muscle pumps up and how well it grows. For example, I could talk about myself or a few of people I know, but I’ll use myself now as an example to explain what Im talking about. Typically doing circuits to lose excess fat and harden the muscle and will normally do 4 circuits, 6 stations for a minute, 10 second break and then a minute break at the end of each circuit. Whereas the fast-twitch muscles(large muscle fibers) are worked in low rep ranges resulting in shear mass. A weight in this rep range is simply not heavy enough to force the muscle to continually adapt and grow. There is just no way that I could get good form performing these sit-ups with weights that were too heavy.
I still have a long way to go and I am currently jogging in the mornings and weight traning in the evenings. Nowadays I use moderate weights, my max bench for example is like around 100-90 kg, so now Im using weights around 60-80 kg with moderate to high reps which means 8-15 reps, sometimes however I only use like 6-8, but that is quite rare for me.
I read somewhere on this site that I shouldn’t run and weight train as that would be hindering the effects of the weight traning. I have to admit that I am still getting some mass around me, but not really that much that it would be a bad thing, of course muscles grow when you use them, and besides I’ve gotten quite slim from when comparing to my fatty-bulky times, when I used to be big, but not having any strength at all. You are able to build dense muscles with little mass gains with high reps, but it depends on how you are training yourself. Like I said before, I use moderate weights and high reps, not so many sets, but my training is quite intense and diverse with barely any pauses.



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