lifting question?

Question

is the 5x5 lifting method effective?
what rep by set program is the best for gaining muscle?

Answer 1

not for stimulating hypertrophy...

for that you want to use loads close to 80% of the 1RM with a time under tension (TUT) of 45-60 seconds. that equates to the 8-10 rep range. you also want to hit each muscle form as many angles as possible, so use a variety of exercises.

ultimately the diet determines the size of the muscles not the loads used to stimulate them. gaining muscle is 80% diet, going to the gym and training is the easy part. you need a high carb intake to gain muscle not just protein. depending on your current level of body fat you should shoot for 30% protein, 50% carbs and 20% fats if you are lean. if your body fat is 17% or higher I would use 40% protein, 40% carbs and 20% fats. you need to constantly increase your cals to gain muscle, counting cals make it very easy to gain muscle when you know how much you are eating daily vs guessing.