How many sets and reps to build muscle | for size, mass, strength


How many reps to build muscle gonna go over how many reps it takes to
build lean muscle building lean muscle is not easy especially for many guys all
guys it’s fast metabolisms kind of a really hard time putting on muscle so
when these guys or girls had a pro How many sets and reps for mass, size, and strength muscle we tried to most efficient
effective way kinda like when you’re trying to find a match on tender you
want to make it most efficient as keeps wiping right and if you’re like me you
match with you could always unnatural so one really good way to do this is by
finding out how many reps are supposed to do in order to have maximal
hypertrophied games hypertrophy just another word for building muscle so in
order to have maximal muscle gains we’re gonna have to do a specific amount of
reps set and there’s gotta be certain method to are exercising he gets the job
done in the most efficient way possible let’s talk about rest I’m gonna rock
should we do to build the maximum amount of muscle as a personal trainer I’ve
been certified by couple different organizations some of them say sixty
eight reps some say six to 10 reps some say six to 12 reps for hypertrophy but
one thing is common in all these different certifying bottles they
recommend a bare minimum of six reps and this is something that I can agree with
from my own experience anything under six reps does tend to build strength but
it’s a lot harder to control the way in a way that would help you build a mosque
the National Academy of Sports Medicine which is one of the most well-known
personal training certifications recommends that you do anywhere from six
to 12 repetitions and they change this all the time I personally always
preferred sixty eight repetitions everybody is if you have to figure out
what works for you sixty eight reps always worked very very well for me 10 reps might be it for you the amount
that you can list your strength in a list also very much core leagues with
the size of your muscles now I know this isn’t always true for all people I’ve
seen many bodybuilders they used very very lightweight and they’re able to
control that weight very very slowly and gain muscle size that way most natural
article is that I have personally net gain the size of the game have put
up some serious few weeks so what i recommend for hypertrophy to put on
muscle is a little thing hope you are as How many sets and reps for mass, size, and strength a nation there’s different phases when
you’re doing throughout his Asian so the first days is going to be three weeks
law for three weeks you gonna do six repetitions three weeks and repetitions
and in the last three weeks I want you to do anywhere from three to five
repetitions that’s it now at the end of those nine weeks you’re gonna go back to
your first three weeks you gonna go back How many reps to build muscle to the six repetitions and I bet you’re
going to be blown away at how much more we could live for those six repetitions
and by lifting that heavy load you gonna break down muscle tissue and be more
size as far as sets I recommend anywhere from three to four sets per exercise
more poorly than all of that when you’re trying to build muscle your form to be
as close to perfection as possible we want to keep the tension on the muscle
that we’re working on the whole time you wanna do to maximize muscle gain by
going really slowly during the east central portion of your contractions so
for example as you’re coming down that the east central contract that’s the
portion of the excess we’re breaking the most amount of muscle tissue down
remember to go to failure also supersets really helps as well I really like to do
a compound movement and then super set up with an isolation movement on the
muscle that I’m trying to target for growth so for example if your flat bench
press right afterwards I’ll get up and I’ll grab dumbbells and I’ll do chest
flies that really helps exhausting muscle and bring it closer field
remember your body doesn’t want to put on extra muscle mass for no reason
because when you products from muslim consumers Energy upkeep so you have to
literally force your body to grow and the only way you’re going to do that is
by consistently hitting failure make sure you’re getting filled those are my
three main tips for building your muscles number one position makes up the
referee and just this week you can How many sets and reps for mass, size, and strength increase your strength number to go
really really slow on the east central contraction while maintaining as close
to perfect as you can and number three make sure that you are hitting failure
that’s very very important guys when he begins to get a heart that’s when your
workouts getting started that’s when you start to break down
muscle tissue those are my three tips for building muscle mass I hope you guys
like something out of it besides how to use to endure more officially I’ll see
you guys next time subscribe to my channel How many reps to build muscle

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