yea, it's better if i loose allot of fat first and then work out very hard to build up muscles thanks for all the help Xlink, i appreciate it
just remember that you get diminishing returns after a point... you might loose 5lbs of muscle cutting 20lbs of fat at first... but the next 20lbs of fat would result in loosing 20lbs muscle.' same for muscle gain, the first 20lbs muscle gain might end up with you putting on 2lbs fat, but the next 20 might give you 10lbs fat. numbers were pulled out of my arse FYI...
Talking about hypertrophy ? well for actual strength its like 85% of max isn't it and muscular endurance like 65 just go at like 75% or something at about 8-10 reps,3 setes
I've been starting at 60% of my max specific to whatever workout I'm trying to do (Benchpress, Squat, Powerclean, etc.) going up five pounds per set (My reps and sets vary, I have an entire eight week workout scheduled, but it's not near my computer at all.) until I reach my max. The very last set is as many reps as I can do. Been doing it for half a year, and I managed to gain nearly fifty pounds in muscle, and I've noticed my strength increasing rapidly. Doing that five days a week along with an ab routine and various agility drills, you should get the increase in muscle mass that you're looking for.
i gained like 40 pounds of muscle in under a year, i just wanted to know what the best reps are for strength and muscle gain, and what i've heard from many of you guys is 8-12 the best to gain muscle and strength , and that is what i've been doing for the last year so i'm good
