I try to max out on reps and max out on my weight is this beneficial to building muscle mass?

Question

I try to at least work my muscles at 85% intensity while at the same time trying to max out my reps. It usually ends up being like 5 reps for me for a set. I'm trying to burn fat and build muscle at the same time, plus I do sprints for high intensity cardio. I've been noticing results. Anybody think this is the way to go or am I going to burn my body out over time?

Answer 1

High intensity cardio is a great way to burn calories, which in turn will result in fat loss with the proper diet. But you are trying to achieve two different goals, which require different approaches, at the same time. It's like 2 trains, going opposite directions, on the same track. Building muscle mass requires a positive calorie balance (plus the correct weight training). Losing body fat requires a negative calorie balance. The only way you can achieve both is to cheat by using anabolic steroids.

But you are on the right track by lifting heavy. Although you cannot build solid muscle mass while in a negative calorie balance, you can get stronger and preserve muscle mass that you already have. This will make it much easier for you to maintain your body fat loss once you get were you want to be.

But also be careful about maxing out every set. You will burn out by training like that every workout. Keep your sets and reps to 5X5. Do big movements like squats, deadlifts, bench press, overhead press, and pullups. Let the weight adjust itself. Go up in load as long as you can do the required sets and reps. If one day it feels heavy, lighten up a bit. There are more advanced schemes, but as long as you listen to your body, you will be fine.

If you need more guidance, please feel free to contact me.

Answer 2

you should not max out for workouts work with enough weight that you can do ten reps 3 times resting between. then work up as you can. then your max will increase over time and you will get good muscle mass