Are you finding yourself often confused with how many sets
and reps you should be doing if you want to gain weight and
build muscle as fast as possible? If you are, you are
definitely not alone. There are some general rules for
this, but there are about just as many exceptions for this
rule. But if you're concerned with bulking up and slapping
on pounds of muscle on you frame, then I'll make it simple
The general rule for size and strength is to use a
relatively high number of sets with low reps; 5 sets of 5,
6 sets of 3; something that looks like this. The amount of
reps means that you will fail at around that number, so
you're going to use heavy weight.
One thing to keep in mind is whenever I say "heavy"
throughout this article, I use it as a relative term. What
is heavy for one person is completely different to another,
so make sure you understand that.
So, if you want your shoulders to look like you got a pair
of football shoulder pads under your shirt, you would do
about 5 or 6 sets of between 3 to 6 reps each. Remember,
this is only a general rule. The point of low reps is to
build strength. If you have read any of my past articles
then you know that strength is a big key to size. The low
reps means you focus on heavy weight and allow enough rest
to increase the weight on a weekly basis.
In a nutshell, if you want to get bigger, you have to get
stronger in ALL of the major muscle groups. So structure
your sets and reps with this purpose in mind.
Here are some important points to remember:
-Keep it simple; training for size means getting stronger,
so don't do too many exercises per muscle group so you can
allow enough time and rest to recuperate and get stronger
in just one or two compound exercises per muscle
-Use as much power and force in good form during your reps,
DON'T do them slow so you can "feel the burn." This will
only limit the speed in which you will get stronger. Lower
the weight in a controlled manner, but push/pull with all
your might to get the weight back up.
-Take your time in between reps - that's right, I said
reps. Don't rush them. If you need, take a few quick
breaths between reps to gather your strength and focus.
This will help you push the extra rep or two that will
really boost your size and strength.
-When building up your strength, you will need to rest
longer then the normal 60 seconds. For upper body
exercises, take 2-3 minutes rest between sets to recover
your strength and 3-5 minutes for your legs.
Remember, if you're a hardgainer you need to train with
heavy weights. Push the weight up with all the power and
muscle you can, take a couple deep breaths, lower the
weight slightly slower then when you lifted it, and do
another rep. You don't have to count the seconds, but try
not to rush your reps or go too slow. You're not trying to
run a 50 yard dash but you're not doing tai chi either.
----------------------------------------------------
Derek Manuel is the author of the best-selling, "How to
Gain Weight and Build Muscle for Hardgainers". If you want
to learn how you too can gain 20 to 30 pounds of solid
muscle in as short as 8 weeks, or if you just want more
quality information on how to gain weight and build muscle,
please visit http://www.hardgainers-weight-tips.com
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