Dear Coach Ken,
I'm looking to gain quality size (muscle). What is the best set/rep
combination to attain what I am looking for? i.e. heavy weight/low
reps and sets, or moderate weight/higher sets and reps.
- Looking to Add Some Bulk
Dear Looking to Add Some Bulk,
Thanks for your question and it's a good one.
A good rule of thumb is if you are looking to increase muscle
bulk, you need to do heavy weight and low reps. You want to bring
your muscles to failure. In essence, when you bring your muscles
to failure, you are causing microtrauma and then as they repair
themselves, they repair themselves stronger and bigger.
Because of this, you want to make sure you have adequate recovery
times between working out specific areas.
If you are truly bringing your muscles to failure, you will also
need someone to spot you if you are doing free weights.
As far as the amount of bulk you can add to your body, you need
to consider your body type. If you are tall and lean (like a ruler),
you are going to have a difficult time looking really bulky although
you will have very solid muscles. If you have more of a triangular
shaped body (wide shoulders, narrower hips), it will be easier
to gain quality size and have it show.
Best Regards and Good Luck,
Coach Ken
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