Quote:
Originally Posted by subordinate
3sets of 5 is more for strength. It will still make you more defined, aka, muscle growth, but won't be as effective than training for hypertrophy - which I think boosted wants.
You have the right Idea Boosted, maybe cut down to 3 sets of 8-10 reps working set, that is roughly 70 and a bit up, of your 1 rm. Don't be afraid to cut the weight down a bit. Example, I bent over row 1 rm 185ish? - I make my working sets of 3 sets of 8 reps at 135. I work the overhand first (being weaker), then underhand. I won't lie to myself for the sake of finishing the exercise, if it's easy, I will increase next workout.
and Don't rest for too long, keep in consistent.
What exercises do you do btw? might give us more insight.
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I will need to get some decent muscle mass to take up the extra skin that is left from my largest days....considered surgery to deal with this but would prefer to not have to.
As for what I do when I go to the gym.
My normal day at the gym is started off with a 10-15min stint on an elliptical/bike to get my heart rate up a bit. Then I get on the weights for 1hr or so. This usually consists of 1 of 3 days (chest/arms, back, legs). I try and alternate my workouts so that I don't run myself into the ground.
I keep my intervals very low, 12-15 seconds between sets so that I maintain a high heart rate. I have been told that doing this helps to get some cardio out of the weights.
Until recently, I would finish off with 1hr of cardio.