Gaining lean muscle mass may be THE reason you’re putting in all that time at the gym. If so, you already know: achieving a muscular physique isn’t easy. Many factors will come into play in determining the eventual outcome of your success, and you’ll probably need to make more than a few changes along the way. One of these is paying more attention to form—and to your repetition ranges.
For best results, you’re going to want to tailor the number of reps performed for each exercise to the goal you hope to achieve. For example, if muscular endurance is what you’re after, go for about 15 reps. Want increased strength? Six to eight reps is going to be your ideal range. To pack on muscle, 10 is your magic number. For each exercise, you should attempt to achieve maximum muscular failure within the optimal rep range.
So how much weight should you be lifting? These guidelines can also help you figure that out. When trying to increase the size of your muscle, always lift as much as you can possibly handle so that by the 10th rep, you’ve achieved ultimate failure. If you can’t make it to 10 and only reach, say, six reps, put down the weight, then repeat. Reaching 12 reps without a problem? You need more weight and another set. The ultimate goal is to challenge yourself, pushing your body beyond its normal limitations in order to make improvements.
For maximum muscle hypertrophy, try this plan. And be sure to supplement with premium MuscleTech sports nutrition formulas to support your bodybuilding goals.
|Day One: Chest and Abs|
|Incline dumbbell press||4 sets||10 reps|
|Cable flys||4 sets||12 reps|
|Flat barbell press||4 sets||10 reps|
|Incline dumbbell flys||4 sets||12 reps|
|Ball crunches||3 sets||20 reps|
|Leg raises||3 sets||10 reps|
|Medicine ball twists||3 sets||10 reps|
|Day Two: Legs|
|Squats||4 sets||10 reps|
|Leg extensions||4 sets||10 reps|
|Leg curls||4 sets||10 reps|
|Stiff leg deadlifts||3 sets||10 reps|
|Walking lunges||3 sets||10 reps|
|Seated calf raises||4 sets||15 reps|
|Cardio||1 set||20 to 30 minutes|
|Day Three: Rest|
|Day Four: shoulder and Triceps|
|Military dumbbell press||4 sets||10 reps|
|Side dumbbell laterals||4 sets||10 reps|
|Front dumbbell raises||4 sets||10 reps|
|Upright rows||4 sets||10 reps|
|Close-grip press||4 sets||10 reps|
|Cable bar pressdowns||4 sets||10 reps|
|Overhead extensions||4 sets||12 reps|
|Day Five: Back and Biceps|
|Wide-grip pulldown||4 sets||10 reps|
|Close-grip row||4 sets||10 reps|
|Bent-over barbell row||4 sets||10 reps|
|Back raises||4 sets||12 reps|
|Standing dumbbell curls||4 sets||10 reps|
|Seated incline dumbbell curls||4 sets||10 reps|
|Preacher curls||4 sets||10 reps|
|Cardio||1 set||30 to 40 minutes|
|Day Six: Rest|
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