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How to train properly for muscle mass?
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TOPIC: How to train properly for muscle mass?

How to train properly for muscle mass? 23 Jun 2015 19:12 #210212

I do try to do 12 reps on each set. I do the reps slowly and I try to isolate and feel the muscle as much as possible but to do that I need to use light weights. Is that correct?

Thanks

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How to train properly for muscle mass? 23 Jun 2015 20:11 #210222

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There are so many different opinions and a lot depends on the level you are at. I am going to assume you are a novice trainer and that your diet is in order (Need to eat big to get big). If that is the case, for the first 6-12 months, you are going to want to focus on heavy compounds (with good form). You can throw in some accessory work, but you wont need too much as a beginner. Compounds will be your friend. If you would like a good program to follow, id recommend this :- www.muscleandstrength.com/workouts/jason...s-5x5-novice-workout

If you follow that for a 6-12 months and get all your noob gains from that, then you could move on to an intermediate program, at which point you will probably have the experience to build one yourself. As a reference, ive been lifting like 2 years and today for chest I done Bench press 5x5, Incline db press 4x6-8 , incl flies 4x10-12 , cable crossovers 3x12 and one burn out set on the chest press machine at the end consisting of 7 or 8 reps of pressing then dropping weight by 20kg and doing flies for 10 reps.

Thats just what works for me. People can be different. I just like doing heavy movements as well as high rep sets.
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How to train properly for muscle mass? 24 Jun 2015 02:24 #210256

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How long have you been training consistently, following a program, HardWork?

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