Fitness

Discussion in 'General Discussion' started by kovan, Apr 28, 2009.

  1. kovan

    kovan Senior Member

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    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 :)
     
  2. xlink

    xlink GR's Tech Enthusiast

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    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...
     
  3. Killah™

    Killah™ Senior Member

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    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
     
  4. xlink

    xlink GR's Tech Enthusiast

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    varies by person TBH, but those are commonly quotes numbers.
     
  5. target_practice

    target_practice Well-Known Member

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    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.
     
  6. diverseartist

    diverseartist Well-Known Member

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    spark notes:



    3x5 for mass and strength

    3x8 for cutting


    gain first cut later
     
  7. scarletham

    scarletham Well-Known Member

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    I'm very fat
     
  8. kovan

    kovan Senior Member

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    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 :P
     

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