> The consensus of the experts, according to my reading over the last 20
> years or so, is that 8-10 reps per set maximizes muscle growth. 4-6 reps
> will maximize strength, while 15 or more reps (with short rest breaks)
> improve aerobic conditioning and muscle tone with less muscle growth. Some
> simple steps to maximize muscle gain:
> -- 8-10 reps per set.
> -- Take a good break between sets (in heavy training mode I take a
> two-minute break) so that you can use heavy weights on every set.
> -- Use the heaviest weight you can possibly manage for 8-10 reps.
> -- To protect your body, especially when lifting heavy weights, use strict
> form. (I see a lot of sloppy execution at the gym.)
> -- Don't overtrain. That means working each muscle group as hard as
> possible (after a month or two of building up), then letting it rest for
> *at least* 3 or 4 days, preferably a week. Big muscle groups (like quads)
> take longer to recover than smaller ones (like biceps).
> -- Cut down on carbs that have no real nutrition and replace with lean
> protein sources, especially fish.
> -- An hour or so before working out, drink a protein shake containing whey
> protein, creatine (which will immediately produce a weight gain due to
> water retention but will help you push your muscles harder), and
> -- Get plenty of sleep (let that growth hormone be released).
> That should cover most of the important basics. For a good reference on a
> wide range of exercises from which to choose, buy Arnold Schwarzenegger's
> Encyclopedia of Modern Bodybuilding.
> This program works for me. (I'm also doing a fair amount of aerobic
> exercise, but that will not add to your muscle growth and too much may
> actually reduce it.) At 36, I'm stronger than I've ever been, weighing 193
> lbs and (according to my Kronos Clinc tests) with a bodyfat that is well
> below average for a 20 year old. A similar program is also working well
> Natasha, whose physique blows away practically all women half her age
> whatever that might be ;-) .
> Boundless expansion!
Thanks a lot, Max! I'll give it a try.
This archive was generated by hypermail 2b30 : Mon May 28 2001 - 09:50:21 MDT