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Kewwin
Kewwin g Kevin sres
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted

Hello again Scott!

SO i have a question about how long should the resting betwen sets be. So as you know im trieing to build muscle, and so far my resting periods betwen sets were 30 - 45 seconds. I read tons of articles about that but i still dont really know the answer. 

Goal: Muscular Endurance 
Reps: 12-20
Rest time: 30-45 seconds

Goal: Muscular Hypertrophy
Reps: 6-12
Rest time: 60-90 seconds

Goal: Muscular Strength
Reps: 3-5
Rest time: 2-4 minutes

Goal: Muscular Power
Reps: 1-3
Rest time: 3-5 minutes

So which one of these is for muscle mass? First i thought it might be the muscular strenght but strenght doestn equal the muscle mass or deos it?

And also a queastion about how should i lift. I do 4 sets and 8 reps with dumbels and 8-12 reps with machines. Also should i change the weight througout my sets or should i start with the heaviest i can and do all the 4 sets with the same weight?

Greetings, Kevin

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Kewwin

Hello again Scott!

SO i have a question about how long should the resting betwen sets be. So as you know im trieing to build muscle, and so far my resting periods betwen sets were 30 - 45 seconds. I read tons of articles about that but i still dont really know the answer. 

Goal: Muscular Endurance 
Reps: 12-20
Rest time: 30-45 seconds

Goal: Muscular Hypertrophy
Reps: 6-12
Rest time: 60-90 seconds

Goal: Muscular Strength
Reps: 3-5
Rest time: 2-4 minutes

Goal: Muscular Power
Reps: 1-3
Rest time: 3-5 minutes

So which one of these is for muscle mass? First i thought it might be the muscular strenght but strenght doestn equal the muscle mass or deos it?

And also a queastion about how should i lift. I do 4 sets and 8 reps with dumbels and 8-12 reps with machines. Also should i change the weight througout my sets or should i start with the heaviest i can and do all the 4 sets with the same weight?

Greetings, Kevin

Hey hey Kevin!

 

Muscular Hypertophy means to gain/build muscle mass. So that would be the rest time you would go for..but you can still aim for muscle gain with rest periods anywhere from 45-90 seconds really, because shorter rest periods are going to make it easier to break down the muscle for re-growth.

 

If you are going for muscle gain, stick with 8-12 reps for all of your exercises - free weights and machine weights. Start with a weight that is challenging, but you know you can get 8 reps out of it. If you have to drop the weight a little bit as you go through your sets in order to get all 8 reps, that's fine. If you can do 4 sets of 8 no problem, then it's time to increase the weight :-)

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Kewwin
Kewwin g Kevin sres
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted
Posted By: Scott_Herman

Hey hey Kevin!

 

Muscular Hypertophy means to gain/build muscle mass. So that would be the rest time you would go for..but you can still aim for muscle gain with rest periods anywhere from 45-90 seconds really, because shorter rest periods are going to make it easier to break down the muscle for re-growth.

 

If you are going for muscle gain, stick with 8-12 reps for all of your exercises - free weights and machine weights. Start with a weight that is challenging, but you know you can get 8 reps out of it. If you have to drop the weight a little bit as you go through your sets in order to get all 8 reps, that's fine. If you can do 4 sets of 8 no problem, then it's time to increase the weight :-)

Okay i get it now, thank you again Scott!

 

Greetings

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Kewwin

Hello again Scott!

SO i have a question about how long should the resting betwen sets be. So as you know im trieing to build muscle, and so far my resting periods betwen sets were 30 - 45 seconds. I read tons of articles about that but i still dont really know the answer. 

Goal: Muscular Endurance 
Reps: 12-20
Rest time: 30-45 seconds

Goal: Muscular Hypertrophy
Reps: 6-12
Rest time: 60-90 seconds

Goal: Muscular Strength
Reps: 3-5
Rest time: 2-4 minutes

Goal: Muscular Power
Reps: 1-3
Rest time: 3-5 minutes

So which one of these is for muscle mass? First i thought it might be the muscular strenght but strenght doestn equal the muscle mass or deos it?

And also a queastion about how should i lift. I do 4 sets and 8 reps with dumbels and 8-12 reps with machines. Also should i change the weight througout my sets or should i start with the heaviest i can and do all the 4 sets with the same weight?

Greetings, Kevin

Kevin,

 

When training for size (hypertrophy) versus strength, you need to stress all 3 muscle fiber types - Type I, Type IIa, Type IIb. In order to stress all 3 muscle fiber types, you need to keep the reps in the 8-12 range and rest times in the 30-60 second range. The weight you should use should be 65%-80% of your 1 rep max (1RM). Type I fibers are pure endurance so they need higher reps and less rest. Type IIb are strength only but low endurance. Type IIa is a hybrid of Type I and Type IIb. Therefore, keeping the rep ranges at 8-12 with moderately heavy weights and short rest periods will produce the maximum muscle size by training all 3 muscle fiber types.

 

Strength training, which focuses primarily on the Type IIb and to a smaller degree the Type IIa fibers, needs lower reps in the 1 to 5 range and heavier weights in the 85%-95% of 1RM range. Rest times need to be 2-5 minutes to allow enough time for the Type IIb fibers to reload. Type IIb fibers can grow the biggest and strongest. Keeping reps low and rest periods high with heavier weights will maximize their growth and strength. This also explains why not all strong people are big and why not all big people are strong - bodybuilders tend to be larger than powerlifters and powerlifters tend to be stronger than bodybuilders.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Kewwin
Kewwin g Kevin sres
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted
Posted By: jmboiardi

Kevin,

 

When training for size (hypertrophy) versus strength, you need to stress all 3 muscle fiber types - Type I, Type IIa, Type IIb. In order to stress all 3 muscle fiber types, you need to keep the reps in the 8-12 range and rest times in the 30-60 second range. The weight you should use should be 65%-80% of your 1 rep max (1RM). Type I fibers are pure endurance so they need higher reps and less rest. Type IIb are strength only but low endurance. Type IIa is a hybrid of Type I and Type IIb. Therefore, keeping the rep ranges at 8-12 with moderately heavy weights and short rest periods will produce the maximum muscle size by training all 3 muscle fiber types.

 

Strength training, which focuses primarily on the Type IIb and to a smaller degree the Type IIa fibers, needs lower reps in the 1 to 5 range and heavier weights in the 85%-95% of 1RM range. Rest times need to be 2-5 minutes to allow enough time for the Type IIb fibers to reload. Type IIb fibers can grow the biggest and strongest. Keeping reps low and rest periods high with heavier weights will maximize their growth and strength. This also explains why not all strong people are big and why not all big people are strong - bodybuilders tend to be larger than powerlifters and powerlifters tend to be stronger than bodybuilders.

 

John

Thanks John!

 

So lets say i want a lean muscular body type, should i first train for size, that means muscle mass or should i first train for strengh, or i can train strenght later on when i already gained some muscle mass?

 

Also i dont understand what do you mean by ''1RM''

 

 

Greetings, Kevin

 

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Kewwin

Thanks John!

 

So lets say i want a lean muscular body type, should i first train for size, that means muscle mass or should i first train for strengh, or i can train strenght later on when i already gained some muscle mass?

 

Also i dont understand what do you mean by ''1RM''

 

 

Greetings, Kevin

 

Kevin,

 

If you train like a bodybuilder (for hypertrophy), you will get both size and strength. If you really just care about maximum strength gains, then train like a powerlifter. To answer your question, train like a bodybuilder to get big, and strong. Leaness is 95% dependent on proper nutrition and 5% dependent on your workouts. Make sure to have your nutrition plan and macro counts figured out FIRST or the rest is meaningless - like trying to drive a car with all the windows painted black.

 

1RM = one rep max. This is the maximum amount of weight you can lift one time with proper form. If that is 225Lbs on the bench press, then your 1RM is 225 and chest exercises for hypertrophy would use weight 65%-80% of 225 pounds (146Lbs to 180Lbs). As you get bigger and stronger, your 1RM max will increase and so will the 65%-80% of that weight poundages you use to train.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Kewwin
Kewwin g Kevin sres
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted
Posted By: jmboiardi

Kevin,

 

If you train like a bodybuilder (for hypertrophy), you will get both size and strength. If you really just care about maximum strength gains, then train like a powerlifter. To answer your question, train like a bodybuilder to get big, and strong. Leaness is 95% dependent on proper nutrition and 5% dependent on your workouts. Make sure to have your nutrition plan and macro counts figured out FIRST or the rest is meaningless - like trying to drive a car with all the windows painted black.

 

1RM = one rep max. This is the maximum amount of weight you can lift one time with proper form. If that is 225Lbs on the bench press, then your 1RM is 225 and chest exercises for hypertrophy would use weight 65%-80% of 225 pounds (146Lbs to 180Lbs). As you get bigger and stronger, your 1RM max will increase and so will the 65%-80% of that weight poundages you use to train.

 

John

In my previous thread, i described my nutrition plan and also my macros, i have all calculated out, im eating 2900-3000 cal/day and 230-240g protein/day, and ofcourse all of the food i am eating are good quality, low amount of fat.

 

The max weight i can do on bench is 121 Lbs. So that means that for hyperthropy i should bench 35-45kg, lets say my first set is 35 kg and the last will be 43 kg? Also when im using free weights, i do butterflys with max 16kg in both hands.

 

Greetings, Kevin

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Kewwin

In my previous thread, i described my nutrition plan and also my macros, i have all calculated out, im eating 2900-3000 cal/day and 230-240g protein/day, and ofcourse all of the food i am eating are good quality, low amount of fat.

 

The max weight i can do on bench is 121 Lbs. So that means that for hyperthropy i should bench 35-45kg, lets say my first set is 35 kg and the last will be 43 kg? Also when im using free weights, i do butterflys with max 16kg in both hands.

 

Greetings, Kevin

Kevin,

 

Do not avoid fat in your diet. Fat is good for you and does not make you fat or cause heart disease - contrary to popular belief. The key is to eat quality fats like oily fish (salmon, tuna, sardines), egg yolks, olive oil, coconut oil, avocado, nuts and seeds, whole fat dairy and yogurt. Your protein level sounds a bit high as you don't really need more than 1 to 1.2 grams per pound of lean body weight. I don't think you said you weighed over 200 pounds.

 

When training for hypertrophy, the goal is progressive overload but also higher volume. In order to achieve this, you need to keep the weights moderate hence the 65% - 80% of 1RM recommendation. Lift in a pyramid style as you have outlined if that works best for you. The goal is to increase the weight ranges as you get stronger and your 1RM increases.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
Kewwin
Kewwin g Kevin sres
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted
Posted By: jmboiardi

Kevin,

 

Do not avoid fat in your diet. Fat is good for you and does not make you fat or cause heart disease - contrary to popular belief. The key is to eat quality fats like oily fish (salmon, tuna, sardines), egg yolks, olive oil, coconut oil, avocado, nuts and seeds, whole fat dairy and yogurt. Your protein level sounds a bit high as you don't really need more than 1 to 1.2 grams per pound of lean body weight. I don't think you said you weighed over 200 pounds.

 

When training for hypertrophy, the goal is progressive overload but also higher volume. In order to achieve this, you need to keep the weights moderate hence the 65% - 80% of 1RM recommendation. Lift in a pyramid style as you have outlined if that works best for you. The goal is to increase the weight ranges as you get stronger and your 1RM increases.

 

John

John,

 

Yeah i didnt mean that i totaly avoid fat, my bad. I used the BMR calculator and it said i should eat around 220g/day, i weight around 170 lbs, it changes from day to day sometimes less sometimes more.

 

Okay i will keep that in mind, thank you.

 

Greetings, Kevin

muscular strength
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