To build muscle mass, how many reps and how long?!
Question: when weight training and doing something like bicep curls, do i do a heavy weight slowly to ten if posible and thats a set done or shud i only be doing about 6 reps per set, and also how long shud i spend on each rep down and up cheers
Answers: when weight training and doing something like bicep curls, do i do a heavy weight slowly to ten if posible and thats a set done or shud i only be doing about 6 reps per set, and also how long shud i spend on each rep down and up cheers
To build muscle mass quickly use compound exercises that spread the load over two or more joints. They are more efficient exercises. Bench presses and pull-ups utilize the biceps and other muscles at the same time. (Other compounds are squats, deadlifts, etc.)
Bicep curls are isolation exercises, only one joint is moving. They can be effective for targeting specific areas after you've already gained mass.
Heavy loads are best for mass building, a five count up and five down work for me. Keep a journal and note how much you've got left at the end of your sets. If you still have some reps left in your tank, you're not using enough weight. Note it in your journal and plan your next session.
If you get to ten, add some weight. To build mass you want to lift heavy about 4-6 reps. If you want muscle endurance you want lighter weights about 10-12 reps.
here's the formula. toning = small weights high reps.
building = huge weights, small reps.
do as much weights as you can. if you can do say 45kg a hand, start with 30kg's increasing through the reps. start at 10 reps. once muscle is worked and blood pumping at about 45kg's, you should be at 3 reps per set. keep at it for as long as you can go, taking at least 3 mins rest between each set.
your max lift would increase noticably and so would your mass in just two weeks. in building mass, dont push yourselfeveryday. should be done every 2 days the most. dont stres your muscles. also get some building drinks, or those protein powders to help repair and build those streching and torn muscles.