i'm new to this message board and look forward to reading and posting messages. I'm going to give this a shot. we'll see how I do.
Sounds like your might be training for hypertrophy. Some people engage in weight training with the goal of developing large muscles and an impressive physique. For optimal gains in this direction, slight modifications of the strength training program are needed. In addition to contractile and enzymatic protein, muscles contain other structures which support and regulate their activity. Development of these structures (such as capillaries, mitochondria, fuel storage compartments, etc. ) will further enhance the size of the muscle. The hypertrophy program has a greater effect on these structures, adn therefore, produces greater muscle size. The hypertrophy program is similar to a strength, and is quite effective at producing gains in strength. In addition, it produces more endurance than does the strength program. For optimal hypertrophy, the following rules should be adhered to:
1. Train a at least three times per week (4-6 times are more effective)
2.Use a weight that limits max performance to 10-15 reps
3.When more than 15 reps are achieved with the training weight, weight should be added so that the max performance is reduced toward 10 reps.
4.Perform at least 4 (5 to 8 is even better) sets for each exercise.
5.Perform the sets consecutively, rather than in circuits
6.Rest 2 minutes between sets
7. Within the limits of safety, perform the reps as rapidly as possible, and go to failure on each set (really go after it)
It is recognized that performing five or more sets in each exercise can be very fatiguing. For this reason, most people who train for hypertrophy will exercise different muscle groups on alternate days, thus allowing each group ample time for optimal recovery so that a high quality training stimulus can be reintroduced.
Hope this helps
__________________
\"the results start when you do\"
|
Linear Mode
