Help! I Dunno how to workout! Will def give best answer! How many workouts to max muscle building?!
Question: Help! I Dunno how to workout! Will def give best answer! How many workouts to max muscle building.?
I workout every other day and try to do full body. I've been doing just a couple exercises for each muscle (like concentration curls and hammer curls for biceps). I've read that you should only do sets of 3 with 8 reps for max amount of muscle to be built, but I haven't heard how many exercises to do for each muscle (I see people do 3-4 different types of bench press, and they're pretty freakin' buff). If my objective is to build muscle mass, should I only be doing 3 sets of one isolation exercise for one muscle.? OR should I be doing a bunch of different exercises for one muscle and just make sure that I limit my reps to 8 (by adding appropriate weight).? I understand that your body can grow accustomed to doing the same exercise over and over again. Is that why they do more than one exercise.?Health Question & Answer
Answers:
Okay, the general rule of thumb for weight gain/muscle bulk is to do around 3 sets of the same exercise wotj different weight resistance for that muscle/group.
Lets say you're doing bench presses for the pectorals.
You'd start off with
Set 1: 5-8 reps - a weight you can easily lift for 10-12 reps.
Set 2: 5-8 reps - with a weight which is more difficult to lift up to 10 reps.
Set 3: minimum 5 reps/maximum 8 reps with a weight heavy enough you struggle to lift for the 8th rep.
The move on to the next set of exercises.
I would save some of my exercises for the same muscle until the body starts to plateau and then stop doing my current exercises and bring in the other exercises for that muscle group. This will quickly 'shock' the muscles out of their plateau and you should continue to progress in gaining muscle mass.
When the body plateaus even changing the days you do your exercises and/or changing the order in which you do your days routine will also help shock it back into growth mode.
When all else fails lay off the weights for just a week or no more than two and then hit them again and be surprised how hard it is to lift your previous weights. Your muscles will quickly start to regain their strength and will start to bulk up again. Health Question & Answer
Lets say you're doing bench presses for the pectorals.
You'd start off with
Set 1: 5-8 reps - a weight you can easily lift for 10-12 reps.
Set 2: 5-8 reps - with a weight which is more difficult to lift up to 10 reps.
Set 3: minimum 5 reps/maximum 8 reps with a weight heavy enough you struggle to lift for the 8th rep.
The move on to the next set of exercises.
I would save some of my exercises for the same muscle until the body starts to plateau and then stop doing my current exercises and bring in the other exercises for that muscle group. This will quickly 'shock' the muscles out of their plateau and you should continue to progress in gaining muscle mass.
When the body plateaus even changing the days you do your exercises and/or changing the order in which you do your days routine will also help shock it back into growth mode.
When all else fails lay off the weights for just a week or no more than two and then hit them again and be surprised how hard it is to lift your previous weights. Your muscles will quickly start to regain their strength and will start to bulk up again. Health Question & Answer
hi there,
you can find a couple of very knowledgeable training guides to max muscle building listed in this website:
http://www.how2gainmuscle.com
i have used both of the programs with very good results.
i hope they help you. good luckHealth Question & Answer
you can find a couple of very knowledgeable training guides to max muscle building listed in this website:
http://www.how2gainmuscle.com
i have used both of the programs with very good results.
i hope they help you. good luckHealth Question & Answer