What amount of reps and sets are good for muscle mass gain?

I am going to start muscle building. I’m not completely out of shape as I run regularly to keep in shape for PRT’s in the navy. I’m just out of shape when it comes to muscle building and have no idea what amount of reps and sets are good for mass gain.

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6 Comments

  1. Phoenix Royalty says:

    Well when working out your chest,back,and legs. you have to do a lil more sets because those are bigger muscles and need a little bit more work,so start with 10 reps and 5 sets and as you go on just raise the reps to 15 and as you go on raise the lb and go back down to 10 reps. for the shoulders,biceps,and triceps you don’t need as much sets so keep them at 3 sets.

  2. Mr. Angry says:

    7-12 reps with as heavy as weights possible while keeping good form ( dont struggle with a weight thats too heavy just to boost ur ego, it wont help u)

    and 3-4 sets of each exercise

  3. brwnbomber03 says:

    wow, PRT’s, there’s something i havent heard in a while, i was a navy man myself for 10 yrs dude, as a rule of thumb, 3 sets with 8-12 reps, with a 45 second to a minute rest in between.

  4. YoussefDoukkala says:

    from 15 to 10 but never under 10 ! never those who train under 5 rep are steroid users.

  5. http://www.ExRx.net is a great exercise site.

    ===

    According to the American Council for Sports Medicine, do
    one set of
    8 to 12 reps of
    8 to 10 exercses.

    ====

    Recommendations for Resistance Training Exercise (ACSM 1995)
    (summarized with ExRx’s notes in parenthesis)

    * Perform a minimum of 8 to 10 exercises that train the major muscle groups
    o Workouts should not be too long.
    + Programs longer than one hour are associated with higher dropout rates.
    o (See ExRx’s suggested workout templates)
    o (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
    * Perform one set of 8 to 12 repetitions to the point of volitional fatigue
    o More sets may elicit slightly greater strength gains but additional improvement is relatively small
    + (See low volume training).
    o (Consider additional warm-up set described below)
    o (See high repetition burns more fat myth)
    * Perform exercises at least 2 days per week
    o More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
    + (Progress is made during the recuperation between workouts)
    o (See optional split programs)
    * Adhere as closely to the specific exercise techniques
    o (See exercise instructions via exercise directory)
    * Perform exercises through a full range of motion
    o Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
    o (See benefits, over generalizations, and notes on full range of motion)
    * Perform exercises in a controlled manner
    * Maintain a normal breathing pattern
    * If possible, exercise with a training partner
    o Partners can provide feedback, assistance, and motivation.
    http://www.exrx.net/WeightTraining/Guidelines.html

  6. Jake Smith says:

    With respect to Youssef, I really hope he’s joking about the steroid comment. First, know that the more cardio you’re doing, the less muscle you’ll be gaining. This isn’t to say that you CAN’T get bigger, just that you won’t be able to maximize muscle gain while doing regular bouts of cardio. With all this said, Keep your protein intake high and shoot for one of these rep schemes:

    3×8-10 This is the basic scheme that most beginners follow.

    4×6 This has always worked well for me, and is not far from the next scheme.

    5×5 This is the basis for many of the most well-reviewed strength programs I’ve seen. Mark Rippetoe’s "Starting Strength" and Westside Barbell’s "WS4SB" plans both follow this scheme for their primary exercises.

    Try googling "Westside Barbell" and readin some of their articles. You’ll probably find much more information than we can give you here. Best of luck!

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