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Very short answer : Low reps with high weights build muscle mass. High reps with low weights build endurance/stamina. Ideal reps ~ 8. But you must try it with heavier weights and keep increasing the weight little by little over time. If you don't increase weight, you will not get results. When you keep on doing the same weights you get into maintenance ...


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A comment pointer me to the website of Dr. Brad Schoenfeld, an apparent expert in the effects of training on muscle hypertrophy. He wrote an article for T-Nation in 2012 entitled Four Reasons You're Not Gaining Muscle which provides a much better answer to this question: Mistake #1: You're not varying your rep range. The optimal number of ...


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Strength Endurance Continuum The strength endurance continuum shows that strength and endurance are at opposing ends of a spectrum. Focusing on one end of the spectrum (for example strength) sacrifices the other (endurance). People tend to view this scale as being a trade-off between strength and size, but as you'll see in a bit, this isn't entirely ...


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A research paper entitled Resistance exercise load does not determine training-mediated hypertrophic gains in young men written in 2012 showed that a weight as low as 30% of 1RM can contribute to muscle growth, as long as you work to failure, which is around +30 reps and for >2 sets: There was no correlation between phosphorylation of any signaling ...


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Is there an ideal rep range for increasing muscle mass, and if so, what is it? There isn't ideal, but generally there is wide range, like 4-15. You must understand that everybody is different, for one low rep training will be the best and for other high reps will be good even on those complex exercises like bench presses and squats. Anyway for most ...


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If you trainer gave you these supplements, that gives you reason to be skeptical (even suspicious) about his knowledge of the body, its mechanisms, and diet & nutrition. Let's go over a couple of his recommendations: Vitamin C 3000mg per day - Recommended daily intake of vitamin C is about 90mg for an adult male but many athletes can require upwards ...


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If it is more muscle you are looking for then bodyweight exercises are probably not the best idea. You will gain size, but only to a point. If you want results then going to the gym is your best option. A combination of overhead pressing and bench pressing will give you the upper chest development that you seek. I would suggest a barbell based strength ...


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To gain weight generally requires you to gain both fat and muscle. The body generally doesn't partition all calories to the muscle (unless you are in your teens with a very lucky hormonal profile or you are taking steroids). The general rule is 1 lb of fat for 1 lb of muscle (1:1 partitioning), also you will probably gain a lb of water and glycogen. If ...


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Gaining mass is a product of a excess food and lifting regularly. Gaining lean muscle is slightly harder. My top tips: Eat regular small meals: 4-6 moderate meals a day, try to stack up on protein (egg, meat, fish), carbs (potatoes (baked preferrably - not deep fried) rice and pasta (opt for wholemeal)) + VEGGIES (yes you need them, the nutrients from ...



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