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Anonymous
those rep rules only apply to an established athlete with some lifting under his/her belt.
the majority of newbie gains will be CNS adaptation from heavy compound barbell movements, such as the Benchpress, Deadlift, Squat, Military Press, Pullup, Dip, etc. The optimal rep range for training the CNS is about 5 reps per set. This allowed adequate volume for muscle growth, but not too many reps where form would deteriorate.
I want to stress this again. The majority of gains you make as a beginner will be based on CNS adaptation and form, not volume or rep schemes.
A newbie will gain muscle from any rep scheme, his goal should be to get the movement patterns for the main lifts and get his nervous system adapted to lifting weights and handling.heavy loads. Please do not treat yourself like you are special. In every case barring handicaps or chronic disabilities, A beginner will train the same way as any other beginner.
Not to suck up to or push on people, but Mark Rippetoes "Starting Strength" book has a perfect beginner plan. You will get stronger, faster, bigger, physically better in all aspects from this routine. your size, or "tone", "leanness" etc is determined by your diet. Simply moving will cause your body to change.
If you are a beginner, you are not special, your do not require a special routine, you need to build a base before you can decide where you want your body to go from there.
Other great beginner programs that can be found by googling are:
Westside for skinny bastards Bill Starr 5x5
If you want to lose bodyfat, you need to get your body in shape to train before you dive into some sort of specialized routine, or you will plateau very fast and go in circles for months and years on end. Please trust me on this, male or female.
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