What builds muscle reps or weight,best way to get away from stress,how to get strong mind power - How to DIY

admin | reflection of the past meaning | 04.04.2015
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. Pros: The upside to this type of workout routine is that you can really pack on some decent size. 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. If you are doing a lot of HIIT then you will, in my opinion, be fine not focusing on leg training. For mass you want to hit failure (or at least close to it) on your last 2 or 3 sets for each exercise.
Let’s say for chest you do 2 sets of 12-15 for mass and then do 2 sets of 5 for density.
If I don’t want to go up in weight for each set of 5 x 5, would it be ok to pick a weight that I can use for all 5 sets of 5, just barely making the last 2 reps of the last set of 5?
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. Would you say a good way to try and get the best of both worlds be to do something like 3 sets of 7 reps per exercise ?? So I want to get bigger but also don’t want the puffy look and my muscles filled with fluid. If I am wanting to gain some size (not a whole lot, but some), yet stay cut and lean at the same time, would switching off each week with muscle mass and muscle density give me the results? Great article, to be honest I always thought it was the other way round in regards to mass and definition and the rep ranges!! Presumably a combination is best but as a guide would low rep workouts fall into body types A or B? Hey, thanks for the great info, I just wondered if its safe for low reps on legs without a belt?
I’m a really skinny guy at 15 years old, 6 feet, and 120 pounds, and want to gain muscle and strength.
For your muscle density building routine, do I slowly rep my weights or do I rep them explosively?
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.. What is the best solution, in terms of rep and rest period with only compound exercises, only for increasing the density of muscles without gaining weight? 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. With my years of experience in training dating all the way back to 1989 and being a successful bodybuilder back in my day and now a Strength Coach, I've experienced AND experimented on MANY variations of set - rep combos. You will notice that there are MANY powerlifters and olympic lifters who primarily perform sets in the 1 - 3 rep range yet they perform tremendous volume in these rep ranges.
Details on The Muscle Building Program I Used In A No Frills Home Gym To Pack On Serious Muscle Using Only Free Weights & Bodyweight. Get exclusive training advice from me, Zach Even-Esh, and I'll also send you these FREE gifts. Personally I enjoy the expermentaton process that comes wth fndng the rght exercses, sets and reps. Wll – hey bro, I am very experenced, havng been tranng for 23 years, I KNOW how to go accordng to how I feel.
I have seen MANY of our athletes do extra workouts n addton to 3 tough workouts a week and they thrve on t n addton to hgh actvty of wrestlng (a bg tme calore burner). Bodybulders often performed 9-15 sets per body part so the recovery takes longer than someone performng full body workouts yet not as many sets. 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. There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. 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…). Like the previous technique, I find this is best done at the beginning of a workout when you're still fresh.
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. High-rep partial training can be done at any point in your workout, as an addition to your "normal" training (1 or 2 sets) or as the complete bodypart workout on its own. If you're interested in a program that makes use of ALL of these techniques, definitely check out my latest book "Muscle Explosion! Nick Nilsson is Vice-President of BetterU, Inc., an internet- based personal training company.
If you’re in your 50’s or older and just starting to exercise to build muscle, you may wonder if you can build muscle with high reps.
Instead of using a light weight and performing several sets with high and fast reps, you’re better off choosing a heavier weight and fewer reps.
The most important part of your routine is getting to muscle failure at the end of your set. In addition, you should look for exercises that work on more than one muscle at once so that you get even more efficiency form your workout routine.
The best way to exercise to build muscle is by working at a high intensity for a shorter amount of time. There are occasions where using lighter weights and performing more reps can be beneficial. Using lighter weights is also better for people who have joint problems or arthritis that make lifting heavy weights difficult or even impossible. You can build muscle with high reps, but if you’re looking to build your body and add a lot of bulk, this isn’t as effective as higher weights and higher intensity exercise with lower numbers of reps and sets.
This entry was posted in Muscle Building and tagged build muscle, building muscle, strength training, weight lifting, weight training by Admin. No more than two separate cardio routines of no more than 30 minutes done on non-workout days. 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. I go into greater detail in another article about doing workouts for definition but here is an overview. 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. Im not here to judge or anything, but I’d like to add my point of view into this too.
So should I do muscle mass workouts first, then when I reach the size I want to be switch to muscle density workouts? You can workout in the middle ground but both size and definition gains are a little slower that way. Rest intervals for strength training are fairly long at 2-3 minutes … you want to be rested for each set you do.
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. Our big lifts tend to be in the 2 - 6 rep range for working sets, here and again, we crank high reps with these BIG lifts as well as sometimes dropping in weight on our final sets for a finisher set and hit anywhere from 8 - 20 reps on that "finisher set". The volume of sets adds up, coupled with progressive overload and you will build muscle fast. These weak areas often need added strength and muscle, so you'll notice reps that resemble what many bodybuilders do, often times ranging in the 6 - 12 area, sometimes higher, especially if the powerlifter is using band exercises. I lke to mx thngs up too and don’t beleve that there should be set-n-stone rules on rep ranges (even though I usually prefer low reps).
Buldng muscle sn’t really dffcult, t just requres that we tran hard, watch our nutrton and sleep lke a baby.
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. And, because you're using high-reps, you're going to be forcing a LOT of blood into that connective tissue, which is notorious for its normally poor blood supply. These three techniques are VERY effective for not only setting the stage for muscle growth but actually building the muscle itself!
He has been training for more than 14 years and has been a personal trainer for more than 8 years. There was a time that this was thought to be the best way to get fit, but we now know that it’s better to exercise with fewer reps, but more intensity – meaning heavier weights. In fact, you can have great success with performing one set of 8 reps instead of three sets of 10 reps.
Muscle failure is when you simply cannot perform a single repetition any more, to total muscle fatigue. By the last rep you should feel like you can’t do any more – at least in a slow and controlled manner. And after a strenuous workout you need to allow your body to rest so that you can get proper recovery.


For example, if you are recovering from an injury, this can help you to slowly build strength until you can lift more weight. But for the average guy in his 50’s or above looking to add muscle it’s better to use heavier weights and lower reps. 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. I just want to ask how to perform (tempo and intervals every set) of this 5×5 workout. Im not saying you are wrong, because you are not, but I think you missed something very important there.
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. How do I guage from outdoor running how long I need to spend running to know that I have depleted glycogen etc? I thnk as long as you push yourself to your lmts and are dead tred after tranng, then you’ve worked hard, at least n my experence.
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. For example, using bench press, you can set the safety rails to a few inches below the lockout position. 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. He is the author of the training eBooks "The Best Exercises You've Never Heard Of", "Gluteus to the Maximus" and "Specialization Training".
It may take you a few sessions to figure out what weight will get you there, but with some practice you’ll find the perfect amount of weight that challenges you enough.
So don’t rush off to the gym the very next day, give yourself at least a day of rest in between.
Each phase you will focus on a different set and rep scheme to maximize the effectiveness of the routine. I ended up getting some serious mass, which put some strain on my heart and cardio (surprise), but I didn’t get barely any strength.
The more muscle fibers you use result in definition, high reps builds the slow-twitch fibers(small muscle fibers). I always used to do a shitloads of reps on abs, it seems my abs get rock hard by doing that, are the abdominal muscles different from all the other muscles in the body? I would like to get bigger and stronger and I would appreciate if you can help me approach this situation. 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. Sure, you'll see guys on steroids packing on muscle yet they mainly train with "pump weights".
Usually some moblty n the mornng, some ass-kckng bodywegth just before lunchtme and some KB lftng n the evenng. 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.
When you get to this point, you don’t need to continue working for that day on that group of muscles.
If you’ve done a particularly strenuous workout it may even be 2 days rest in between that will get you back to full strength. 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. Most people always neglect some points when they go training, and even if those things seem like very minor and little things that don’t really have anything to do with the training, they can actually play a quite crucial part in it.
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. Sometmes I feel great the day after a hard full-body workout and just wanna get n there and do t agan; sometmes I even feel lke I can go twce n one day. 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 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. Mostly, just listen to your own body, and find yourself your own perfect way to train your body. This is the oldest stand by for adding muscle, it's worked from centuries ago and you can't deny it. So the very point of this long message is, that while you are quite right on the subject here, you’re still missing some great points, like the intensity and pauses. 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. I don’t want to hurt my body or set myself back, but I honestly do really enjoy the feelng of accomplshment that ntense tranng brngs me.
This way I find my training quite balanced, and while I am getting some mass growth, but not really that much, I am at the same time densifying them quite much.



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