If you've ever been to the gym or tried to put on muscle, you're probably familiar with the concept of three sets of 12 reps. When a person first joins a gym, they are required to perform three sets of 12 reps for each exercise. Muscle building is a slow process that necessitates sticking to a strict exercise regimen, eating on time, and, most importantly, shocking the body with new stimuli regularly. Stimulus here refers to the number of sets and reps. So, if you want to loose skin, first understand different types of training, which is best for muscle building, and how many exercises to perform for each group.
Different Types Of Training For Muscle Building
Powerlifting, strength training, and bodybuilding training are the three types of training. They all differ in terms of the reps performed, such as powerlifting, where reps range from three to five, and the lifter is advised to lift to their maximum capacity. Whereas reps in strength training range from six to eight, and a person lifts 85 per cent of their capacity, reps in bodybuilding training range from 12 to 15.
Which Training Is Best For Muscle Building?
To build muscle, you must constantly shock your body. The best combination would be strength and bodybuilding training. That is, you perform the first set for 15 reps, then increase the weight and reduce the reps to 12, and then increase the weight again in the final set. This type of training is known as hypertrophy, and by performing hypertrophy, you will be exposing your body to new stimuli, which will aid in muscle gain.
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How Many Exercises To Perform?
The number of exercises to perform is determined by the muscle being trained. Let's say it's Monday, and it's time to hit the chest, so four exercises at maximum effort are sufficient because the chest is a small muscle group. When training large muscle groups, such as the back and legs, five to six exercises would suffice. Shoulders, biceps, and triceps are also small muscle groups, so for these limit yourself to three exercises.
How Many Sets & Reps?
When you start exercising, your body is fresh, so make it a point to do four sets for the first exercise and for rest exercises, keep three sets. When it comes to reps, for the first set, start with a moderate weight that you can perform 15 reps with. For the final three sets, increase the weight by 15 per cent and reduce the reps at max by two or three.
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Pro-tip
The human body is very smart; it gets accustomed to doing the same things on a daily basis, so if you want to maximise your gains, keep switching exercises. For example, if you did a flat bench for the chest, start with an incline bench the next time. Similarly, instead of training the chest on Monday, train it on Wednesday. Changing your workout time could also make a difference, but this should be done after six weeks.
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