Ben2611's Training Log

[Ben2611]

sorry i havent posted in awhile.

i got a new bench press and some barbells.

any way know some work outs that will build muscle quick? like super sets n stuff

[Salty]

sorry i havent posted in awhile.

i got a new bench press and some barbells.

any way know some work outs that will build muscle quick? like super sets n stuff

Hey mate for lifting weights there are pretty much set criteria for repetition ranges, to reach your desired goals. For gaining muscle quickly this is the hypertrophy ranges.

Strength: 1-5 reps
Strength/Hypertrophy:6-8 reps
Hypertrophy/Strength: 9-12 reps
Hypertrophy/Endurance:13-15 reps
Endurance: 16+ reps

So basically if I were you I would be aiming to do 10 reps at your 12 rep max weight (at 12 reps you fail your 13th). When your strength improves so you are able to do 14 reps for that weight, increase the weight again.

Basically you want to be doing a body builders routine, isolating a few muscle groups each workout, and loading up on protein during the day. Make sure matching muscle groups are targeted equally during the week, ie if you do biceps twice a week, make sure you do triceps twice also.

Check out some body building sites mate, as i'm sure they will have more comprehensive information for starters than I will be able to give you. As I very rarely venture into the hypertrophy ranges. Good luck mate and I hope that helps