July 29, 2008
Muscle Mass And Muscle Endurance?
The Crime Boss asked:
Yes i plan on alternating reps on weightlifting and would like to if this routine would be effective. For example 8 reps one week then increase to 10 the next and to 12 afterwards, 8-12 reps with 3 sets, 3 days a week will increase hypertrophy (muscle mass) and strength with some endurance with 45 to 60 secs between the exercises. Then after 12 reps start the next week with muscle endurance, increase up to 15 reps then next week to 20 afterwards 25 reps with 3 sets, 3x a week with 45 to 60 secs between exercises. Then increase the weight and start back at 8 reps and work my way up again. Three week building mostly muscle mass then three weeks of muscle endurance, will this be a good balanced routine? Cause i was doing low weight high reps and high weight low reps in the same day, but now don't have enough time and want to know if this routine would do the job but it would probably take longer for results but patience is key. BTW im 15. Thx
Yes i plan on alternating reps on weightlifting and would like to if this routine would be effective. For example 8 reps one week then increase to 10 the next and to 12 afterwards, 8-12 reps with 3 sets, 3 days a week will increase hypertrophy (muscle mass) and strength with some endurance with 45 to 60 secs between the exercises. Then after 12 reps start the next week with muscle endurance, increase up to 15 reps then next week to 20 afterwards 25 reps with 3 sets, 3x a week with 45 to 60 secs between exercises. Then increase the weight and start back at 8 reps and work my way up again. Three week building mostly muscle mass then three weeks of muscle endurance, will this be a good balanced routine? Cause i was doing low weight high reps and high weight low reps in the same day, but now don't have enough time and want to know if this routine would do the job but it would probably take longer for results but patience is key. BTW im 15. Thx
2 Opinions & Comments on Muscle Mass And Muscle Endurance? »
July 31, 2008
pbleek @ 1:15 pm:
Sounds good, my only comment would be to listen to your body, working out each muscle three times a week when you go heavy might be too much, I found best results from one heavy day and two lighter workouts work better for me allowing the muscle more time to recover and grow. It all depends on your intensity when you work out.
August 3, 2008
Izzy S @ 2:41 pm:
Your muscles will…gain a little strength and endurance anytime you're on a lifting routine, assuming you consume enough calories, protein, water and get enough sleep.
If you've never lifted before, you might gain a few lbs just because your muscles have never been worked in an intense manner.
But you're not going to gain any serious lean muscle mass with that that lifting routine. You have to change your entire diet/routine when you're trying to build mass and when you're trying to cut- you cannot do both at the same time (unless you're on anabolic steroids).
You should start with the basics: Bench, Squat, and pull-ups/pull-downs. Do 3 heavy sets (10,8,6) for each movement, then do them again. Do one movement each day and 30 minutes of cardio.
Monday: Bench x2 (10,8,6) and 30 minutes cardio.
Tuesday: Squat x2 (10,8,6) and 30 minutes cardio
Wed: Pull-ups/downs x2 (10,8,6) and 30 minutes cardio
Thurs: Work your core (abs & lower back) to failure and 30 minutes cardio
Friday: Rest day
Start the routine over again the next day.
This routine is simple, short and will get you in shape quickly.
Make sure you're consuming at least 1 gram of protein for every pound of lean body weight.