How many reps and sets should i do to built big and tone muscles?

Question

I'm an average guy 160, 5'8''. I want to actually workout now, and get a nice body. Wonder how i can acheieve a lot of results within a short amount of time. How many reps and sets should i do to get toned and defined muscles?

Answer 1

For building you use smaller numbers of heavier reps. A good approach is to work the big muscles first, that fatigues them so they are less likely to "help" when you are working on the smaller muscles. I've usually used 5 sets for the big muscles looking for 5-8 reps at progressive weight. For cutting you use 12-14 reps at lighter weights. The single most important factor is FORM. You can waste your time on the weights, or even injure yourself, if you don't have the mechanics correct. Start off working with an experienced partner or trainer until you have the form perfected.

A key factor in building is your diet. You need to push daily protein to about 1.5 g per pound of lean body weight. That is a lot when you actually try to do it. A second order benefit can be gained by taking creatinine in the minutes right after a workout but I wouldn't bother with that at first.

Aloha

Answer 2

1

Answer 3

Larger weight at 5 reps, 5 sets for muscle mass.
Lower weight, 15 reps, 10 sets for toning and condition.
Eight nautalis or free weight exercises in rotation for two to four rotations till it is routine and increase weight till two rotations tire you. Increase weight as desired.at five week intervals.
Alternate between mass and toning every other day. One day off per week. Always stretch before each workout to avoid injury or stress cramps.

Answer 4

Prepare yourself my friend. Don't be shocked when at first you lose alot of muscle mass. When it tones in you will see a decrease in size. But they wil be solid.

I find that reps of 9 with sets of 3 work best for me.
every day for a week then increase weight 20 lbs if you can.

but everyone is different.

Important thing to remember is that you want to stress the muscles but not burn them out.

Push it almost to the limit for best results. Eat alot of protein, fish eggs chicken, avoid sugars at all costs.

hope this helps.