• Posted by a hidden member.
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    Mar 19, 2016 8:08 PM GMT
    hello guys

    I have been going to the gym for a few years, but still struggling with effectiveness... talked to many guys but there are too many different types of repeats and sets

    I perform 3x12, but I discovered its more for stretching muscles then not getting muscle mass much.

    i tried 3x12 with same weight, 3x12 with increasing weight but not a change.

    Can someone explain me what sets and repeats and weights increase decrease is to get QUICKLY BIG MUSCLES?
  • Ariodante83

    Posts: 154

    Mar 19, 2016 8:21 PM GMT
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    Mar 19, 2016 9:54 PM GMT

    this helps a lot
  • Posted by a hidden member.
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    Mar 22, 2016 12:36 AM GMT
    Super sets have their place, but it really doesn't need to get that complicated. As long as your workout properly exhausts that muscle group (you feel like you just can't do another set of that same exercise) you're fine.

    I'd focus on doing the traditional six exercises (four sets each) for a particular muscle group per day and just really make sure that your weight is high enough that you really can't do more than ten reps per set.

    Mostly it's about nutrition: guys kill themselves in the gym every day and don't see much improvement because they really just can't get themselves to eat enough. You're going to need at least 1.5g of protein per pound of lean body mass.
  • Hypertrophile

    Posts: 1021

    Mar 23, 2016 1:36 AM GMT
    I have had the most gains with two similar programs. Hypertrophy Specific Training (HST), and Jim Stoppani's Shortcut to Size. The title of the second one is a bit of a hype if you ask me, but it's a sound program. Go to bodybuilding.com/shortcut to see the whole thing.

    Both are based on the principals of progressive resistance, periodization, and overload training. In a nutshell, over a 12 week period you are increasing weights and decreasing reps every week, taking every set to failure. One key to these programs is to take a week to ten days off at the end of 12 weeks, or sooner if you start to notice symptoms of overtraining. The purpose is to intentionally de-train your muscles. While you won't lose much size, you'll lose a little strength. That is ok because when you return to training, your muscles with again respond to less weight than you were using at the end of the 12 week training cycle.

    Diet wise, I had to gradually increase my daily average intake every week, by 200-300/day, until I started gaining. Doing this I found that it takes me about 3500-4000 calories a day to start gaining about a pound a week. I check my weight and body composition every Saturday morning to make sure that my gains are mostly muscle. With that I find that taking in about 50 grams of protein 6-7 times a day is about right.

    The only way you can be sure you're getting the proper amount of all macronutrients is to keep a log. I use a spreadsheet for this, but there are several apps you can get online for free. I find the spreadsheet much easier. A training log is also an absolute must IMO. That is the only way you know you used more weight and/or performed more reps each workout.
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    Mar 23, 2016 1:53 AM GMT
    It probably really depends on what you mean by "quick". I think there are certainly exercises and approaches to training that are more conducive to muscle growth but I don't know that I have ever found anything that I would describe as quick.

    I base my workouts around the big compound lifts. Deadlifts, Squats, Bench, Overhead Press and Wighted Pull-ups. I do a four week cycle with my weights going up during weeks 1-3 and the reps doing down. Week 4 is a deload week where the weight comes down and the reps go up.

    In my personal experience, working with heavier weights and low reps works best for adding muscle. I do some higher rep work after I do the heavier work to completely deplete the muscles but every workout starts heavy.