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Anonymous
I have been lifting for about 4 months without a specific routine. I'm in pretty good shape, and I'm looking to get a solid routine down for the summer.

I want to do low reps, high weight in order to build lots of muscle.

so if anyone can help me make a weekly routine of what muscle groups to work each day, and what lifts to do for each of those groups along with sets and reps, it would be nice. thanks.
>> Anonymous
bump
>> Anonymous
this exact question, or one like it is posted about 10x per day. read and you'll find recommendations for lep rep high weight.

or you could go to that thar "google" thingy and try "low rep high weight workout plan".
>> Anonymous
Low reps, high weight builds strength (such as stronglift 5x5). If you want to build muscle (I'm assuming you're doing if for aesthetics) try higher reps (8-16) with lower weight (55-65% of maximum)
>> Anonymous
>>136842
not exactly. the 4 - 6 rep range builds strength AND size. and why would you want to be big but have puffed wheat muscles.

google the following programs
Rippetoes "Starting Strength"
Bill Starr "5x5"
Westside for Skinny Bastards

all of these programs get your strong as shit and big too, pick one you like the best and follow it.

i have gained about 45lbs of muscle in the last 18 months, and have rarely done a rep above 5
>> Anonymous
>>136847

adding to this. muscles will have a different quality to them when you train super heavy low reps. they will be much denser and harder. whereas a hypertrophied muscle will look kind puffy and be softer.

i would rather look a bit smaller and be hard as nails then be a michelin man
>> Anonymous
>>136850

That's what I meant in>>136842

I just forgot to say you would gain muscle too >_<
>> Anonymous
>>136847
>>136850
ok i like your idea, but just out of curiosity, if i wanted to "puff up" like a body builder (hypertrophy) what would i be doing? like 1 rep or some shit?
>> Anonymous
>>136877
8 - 12 reps.
>> Anonymous
>>136888
wait, i thought swimmers did that shit? what do fags who want to be lean do then, like 13-17?
>> Anonymous
>>136898
fag who want to be lean eat less food. rep range has very little to do with it
>> Anonymous
>>136847
/thumbsup
>> Anonymous
>>136783
Guy in photo looks like a freak.