Lifting for fast twitch muscle fibers.

[FireGuy]

Diet and cardio get you cut not high rep sets. One of the bigger misconceptions there is.

[Phate]

Diet and cardio get you cut not high rep sets. One of the bigger misconceptions there is.

agreed, in fact, low rep high weight stimulates the central nervous system which can cause a raise in metabolism even after your workout

[FireGuy]

Unless you count steps on the treadmill as reps, then a set of 2000, 6 times a week will get you cut.

[garythompson]

Unless you count steps on the treadmill as reps, then a set of 2000, 6 times a week will get you cut.

lol if you can do a million sit ups and you have high body fat your're still not going to be ripped.

[FireGuy]

Heavy compond movements (deadlifts, squats) are known to cause an increase in testosterone and gh production more so than isolated and small muscle group exercise, hence more muscle everywhere. That said, if my goal was bigger arms I would not stop training them directly either.

[garythompson]

is lifting 1 hard time a week each muscle better, or lifting hard every 4 days?

[FireGuy]

is lifting 1 hard time a week each muscle better, or lifting hard every 4 days?

I think you will find your answer in post #45.

[garythompson]

well youre right but there has to be more of a difference between how many time a week to lift than just saying you have to find what works best for you. Otherwise there would be no workout questions section.

[FireGuy]

Its really dependent on your recovery ability both muscular and CNS. Recovery can be effected by many things, diet, experience, age, training intensity, rest, volume of work being done, so to give you an absolute answer really is impossible. For me, each muscle once a week (other than calves) works best.

[spywizard]

Wow, for the last 5 months i've been doing progressive weight training, yes i've changed up the routine every 6-7 weeks.

What i have found is overall symmetry has been corrected, that is lacking body parts have been brought to match the other side, in my case the right side is closer to matching the left/bigger side.

split upper body and lower body

6 reps max per exercise
6 sets per exercise
30 second rest period between sets
typically using the same weight throughout, this is not always possible however after a time you will get them all done then you increase the weight.

again, lagging body parts will grow, food/rest causes muscle hypertrophy or can stop it.

[garythompson]

So, three minutes between sets, or 30 seconds? Again, my main goal is hypertrophy

[polly56]

It depends on how many reps your doing, if your lifting heavey for 3 reps it takes longer for your nervous system to recover. so assuming your lifting heavey you would probably rest 3 minutes or longer.

[Machdiesel]

In my workouts I like to hit it all. When I am volume training and only hit a mucsle once a week I like to start off with a big exercise and go heavy. For instance on chest day I will do flat bench with 2 warmups, x12 and x8, then something like x5 to failure, then x2 to failure, then something like x12 to failure. My next exercise is Incline DB bench 8-12 x4, then cable crossovers 4x12

Look good?