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Anonymous
>>156586 The key to bodybuilding in one paragraph: Lift a weight and try to figure out what would be so heavy that you could only lift it one time and that's your one rep maximum, or 100%.
Between 70% and 100%, you are making myofibrillar tears in the muscles and they will grow in size. Below 50%, there is no real benefit, and between 50% and 70% you are creating sarcoplasmic tears that will make the muscle more lean and have more endurance.
So, when you're lifting, the key is figuring out what you want out of it. If you want size, do 70%-100%, if you want tone, stick to 60%-80%.
As far as how many reps and sets to do, honestly, this makes no difference as long as you go until you literally cannot lift a weight anymore. Something like a pyramid set of three is perfect. Start the first set at 70% for 12 (by the 12th, you should be barely able to finish), 80% for 8-10, 85-90% for 6-8 and move on to another exercise. Keep in mind that when I say '6-8', if the weight really is in the 85-90% margin, you will be physically unable to lift it more than that. You should go until failure every time.
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