Muscle mass help!!?!

Muscle mass help!!?

PLEASE READ THIS!! i know all the basics like more protein and more carbs and everything but my real question is about the EXERCISE. is it better to do max weights,12 reps, one set, OR again max weighst lower reps(5 or so) and 3 or 4 sets. which is better and why???

You're right, you want max weight. You want to push yourself. With weight and reps. Try not to focus on an exact number. Rather, go until you can't possible go anymore. ...and then do one more.

You want to push your muscles. When you weight lift, your muscles are tearing (or ripping) on a microscopic level. The day after you weight train, your muscles are going around repairing themselves and building bigger, stronger muscles on top of those microscopic rips.

By doing more reps and pushing yourself further, in a sense, you're creating more of those tiny tears, therefore creating more muscle mass.

If you can do more than a dozen reps, then you don't have enough weight on.

If you lift every other day, you'll get better results because you're letting those muscles repair themselves in between workouts.

Also, make sure you're keeping up on your cardio. Keeping that fat down will help your muscles show through more and you'll have a more "cut" look instead of the soft teddy bear look.