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beginner question

gettinbig40

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i am trying to recruit more fast twitch muscle fibers, wich are the ones that grow the biggest and strongest. alright so the way to do this is between 3-5 reps.. i'm prolly gona go with 5 reps for each set. my question is how many work sets should i do if i'm only using 5 reps per work set?
 
also. with this 5 reps per work set. is 5 reps effective in all excercises or just like bench, squat, curl, weighted pullups, military press, hammer curls, etc? i'm thinkin go with higher reps for flys, leg extensions, leg curls, etc but can is low rep range effective for curls, bench, squat, etc
 
also i heard that bs about the fibers in a magazine lol. bump!
 
I only go heavy one set (5 or 6 reps) out of the three or four sets I do for my larger muscle groups (chest, back, legs ) I do this when Im going for strength and size. Which is usually when im bulking. As far as arms, shoulders,calves, ect... I have found that 8 to 12 reps is plenty to make gains. Small muscle groups I found dont need ridiculous amounts of weight.

Example of heavy bench press day for me

2 warm up sets 225 - 12 reps
275 -10 reps
315 - 8 reps
365 - 5 reps
You could throw in a couple of negatives. With a good spotter of course.
This is what works for me bro. Everyone is diffrent and respond to certain training techniques diffrently.
 
i am trying to recruit more fast twitch muscle fibers, wich are the ones that grow the biggest and strongest. alright so the way to do this is between 3-5 reps.. i'm prolly gona go with 5 reps for each set. my question is how many work sets should i do if i'm only using 5 reps per work set?

Hypertrophy

When it comes to increasing size, the 8-12 repetition usually works best.

Rest Periods

Keep your rest periods to 2 minutes or less.

Limit Strength

Sets of 3-5 repetitions increase strength moreso than size. While some size is built in this repetition range it is not the the same extent.

Kenny Croxdale
 
I only go heavy one set (5 or 6 reps) out of the three or four sets I do for my larger muscle groups (chest, back, legs ) I do this when Im going for strength and size. Which is usually when im bulking. As far as arms, shoulders,calves, ect... I have found that 8 to 12 reps is plenty to make gains. Small muscle groups I found dont need ridiculous amounts of weight.

Example of heavy bench press day for me

2 warm up sets 225 - 12 reps
275 -10 reps
315 - 8 reps
365 - 5 reps

You could throw in a couple of negatives. With a good spotter of course.

This is what works for me bro. Everyone is diffrent and respond to certain training techniques diffrently. [/QUOTE]

Limiting Factor

This is some good overall information.

However, the limiting factor in your top bench (nice bench) with 365 lbs is your progression.

More Effective Method

The most effective set in a training session is your top set. Thus, what you want to do is perform the minimal amount of work to get there.

That would allow you to crank 365 lbs our for 8 repetitions.

Drop Sets

After hitting your top set of let's say 365 lb X 8 or some heavier set for 5 repetitions, perform drop sets.

So, after a set of 365 X 8 perform a drop set of 315 X 8.

Kenny Croxdale
 
thanks for the input guys i'm discussing you guys' info with other people to see what should work best. thanks alot guys!
 
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