weight training/more or less reps?

Question

I have a thin and athletic body type (170 pounds). Do I want to do low or high reps? Or both? - to build muscle size, and definition. Thanks for your time. Also any good websites? Thanks

Answer 1

increasing muscle mass is all about the diet. lifting weights only provides the necessary stimulus for growth, the diet ultimately determines the shape and size of the body.

to stimulate the muscles enough to stimulate hypertrophy a time under tension (TUT) of 45-60 seconds is optimum with a load that is around 80% or greater than the one repetition maximum. so each working set should take between 45-60 seconds to complete. using a tempo of 4 seconds to lower (eccentric) the weight, a 0 second pause at the bottom and 2 seconds on the concentric portion of the lift. 6 seconds per rep so this is where 8-10 reps is typically the optimum rep range. remember that heavy eccentric or the lowering of the weight is where the majority of microtrauma to skeletal muscle takes places. with the majority of the calories being burned during the concentric portion of the lift. when you can hit each rep of your working set for good form then it's time to increaese the load by 10%. this is how you make constant progression in strength which when combined with a caloric excess will lead to increases in muscle mass. strength always comes before size in this game.

counting calories makes gaining muscle and losing body fat very easy. getting big is all about the diet, going to the gym and training is the easy part. eating 5-7 meals daily for years on end is not, and that's what separates those that make substantial increases in muscle mass and those that look the same year after year. there are no magic secrets or training routines when it comes to gaining mass. you have to lift regularly with a high level of intensity and you have to eat to food those muscle to give them enough nutrients to repair themselves and then go grow larger.

if you are gaining mass in one area and not another then your caloric intake is sufficient and the problem lies in either your training of the lagging body part(s) or the recovery period of those areas. if you are not seeing gains anywhere and are training regularly and heavy then your diet is the problem. if you can't gain weigh increase the cals by 10% each week until weight gain occurs and track your body fat by taking measurements bi-weekly to make adjustments to the diet

Answer 2

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Answer 3

for more mass low reps 8-10 3 sets for more cut 10-12 reps 3 sets also try to match weight to sets so on last set that's all you got tire the muscles out and remember to stretch stretch stretch very important to keep for tearing up muscles.
it's not going to happen over night but if your consist ant will start to show in as little as a few weeks,take measurements so you can see it,
don't over do it this is a common mistake people make and wear themselves out and get sore to never return allot of gyms count on this get a bunch in sign contracts knowing they will drop out and they gym keeps the money!!
drink water your muscles are comprised of water in the majority.
the formula has been the same since the start
eat big sleep big lift big to be big,,,

Answer 4

You would want to do less reps high weight to gain strength and muscle size more reps and less weight is more of like a cardio workout insted of strength training but it will increase your stamina

Answer 5

I'd suggest you do the standard 8 to 10 reps.
Cut down by doing cardio about twice a week.
You're diet and rest times are important factors too.

Answer 6

10-12 reps 3-6 sets

Answer 7

I have worked as a coach for a whilst, and that i in finding it humorous that virtually each lady I coach tells me she does not wish to bulk up. She best desires to get lean, she says. The only approach so that you can bulk up is should you relatively wanted to and really tried. You aren't going to turn out to be a giant bodybuilder physique until you might be rather attempting, plus if you have the genetics. Lifting weights will aid your physique burn calories, for this reason shed extra pounds by burning your extra shops of fats. Peculiarly cardio undertaking will not make you bulky. In different words, that you could discontinue stressful about it. You don't seem to be going to get large. If you happen to do, it is all on your intellect. If you want to be match, cardiovascularly, cardio is your bag. If you want to shed pounds and gain tone and force, start resistance coaching.

Answer 8

More reps less weight will help definition. More weight less reps
muscle mass.

Answer 9

For muscle mass and strength you want high weight, low reps. For endurance you want lower weight and more reps.

Answer 10

To build muscle do less reps with heavier weights. To make your muscles lean do more reps with lighter weights.