Number of exercises per muscle?!
Question: Number of exercises per muscle.?
If i'm trying to build muscle, should I be doing 3 sets of 8 reps and doing only one isolation exercise per muscle.? OR should I be doing a bunch of low rep exercises that work the same muscle.? For example: Should I be doing just 3 sets of 8 reps of concentration curls.? OR should I be doing 3 sets of 8 reps of concentration curls and 3 sets of 8 reps of hammer curls.? I guess what i'm really asking is should I be doing just one low rep exercise for a muscle or a bunch of low rep exercises for a muscle to get the most gains.?Health Question & Answer
Answers:
For the best gains, you need to workout your muscle. I am completely confused by people who go into the gym and do only 1-2 exercises for a given muscle group. It's completely insane. You need to push the muscle to tear it, and thus it can rebuild better.
On top of that, different exercises hit the muscle differently. There are some that focus on one head, some that recruit satellite cells, and some that focus on increasing height. To build a well-rounded muscle, you need to give it well-rounded exercise.
Each person builds differently. Five is the magic number for me: I do 2 sets per exercise, five exercises per muscle group. This was after my disability I got in the Marine Corps...before then, I did just 1 set per exercise, 5 reps per set (now, for each exercise, I do one set of 12-15 reps and one set with higher weight for 3-5 reps. This way, I can build some endurance and quick strength. It works out best for me). Since we all need variety to challenge the muscle, sometimes I'll punish it for 1.5 hours.
Long story short, you need to do a few exercises per muscle group. The typical range is 4-8 different exercises. Pay attention to your recovery time and how your body feels, as well as what you eat. You can always email me if you have more questions.Health Question & Answer
On top of that, different exercises hit the muscle differently. There are some that focus on one head, some that recruit satellite cells, and some that focus on increasing height. To build a well-rounded muscle, you need to give it well-rounded exercise.
Each person builds differently. Five is the magic number for me: I do 2 sets per exercise, five exercises per muscle group. This was after my disability I got in the Marine Corps...before then, I did just 1 set per exercise, 5 reps per set (now, for each exercise, I do one set of 12-15 reps and one set with higher weight for 3-5 reps. This way, I can build some endurance and quick strength. It works out best for me). Since we all need variety to challenge the muscle, sometimes I'll punish it for 1.5 hours.
Long story short, you need to do a few exercises per muscle group. The typical range is 4-8 different exercises. Pay attention to your recovery time and how your body feels, as well as what you eat. You can always email me if you have more questions.Health Question & Answer
To answer your question, I suggest you lift until failure. 3 sets for each exercise with 8-10reps. If you are trying to get the most gains you should be lifting as much weight as possible with as many reps as possible. The key is you shouldn't be able to do more than 10, if you are then its too easy for you. The goal for gaining most gains out of weight training should be to break your muscles down as much as possible, therefore giving it the chance to build up even stronger.
I recommend you stay away from machine exercises and stick with free weights and cables. This way you will build the stability overall and have more strength to lift more rather than depending on a machine exercise.
Remember to be eating a gram of protein per pound of body weight to see ultimate gains. Health Question & Answer
I recommend you stay away from machine exercises and stick with free weights and cables. This way you will build the stability overall and have more strength to lift more rather than depending on a machine exercise.
Remember to be eating a gram of protein per pound of body weight to see ultimate gains. Health Question & Answer
YES!! You are absolutely correct. Keep it up and you will get nowhere by being on the internet to get advice. Health Question & Answer
3 sets of 8-12 reps.Health Question & Answer