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Based on pure physics, whether it is 10 sets of 5 or one set of 50, the total amount of work done is more or less the same. The only difference is the time you took to complete the exercise. Since you spend longer time to do 10 sets of 5 with breaks in between, your muscles would have time to partially recover from lactic acid build up. On the other hand, ...


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In a recent article written by Jerry Brainum(a golden era body builder and researcher) , he talks exactly about this . The effect of repetitions on muscle growth . applied ergogenics august article What he states in the article is that, the effect of lesser number of sets and more number of sets are almost equal . He mentions the studies that were conducted ...


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The more repetitions you can do, the more you are moving towards endurance training. That is to say, you will develop muscles that can perform the same motion over and over without tiring as easily. Heavier weight with fewer repetitions is more for building muscle mass. That being said, just performing 10 sets of push-ups for 5 repetitions will not build ...


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Agree Christopher, pre/post doesn't matter. If you are eating enough protein, you will likely still be digesting protein when you workout and for the next few hours after. Do what makes you feel better. Pre will give you more energy, but I personally do IF and lift fasted, waiting till after I workout for my first meal. Sometimes its a shake, sometimes ...


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Brent is correct. The goal here is progressive overload, which with bodyweight training is achieved by changing the mechanics of the exercise. An example would be going from squats, to deep squats, to one legged or pistol squats. These will also give you good CNS gains as well. If you're looking to gain muscle mass for appearance, you will be better ...


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The phrase is a marketing slogan. That said, it is based on the principal that if you do the same thing time and time again, your gains will plateau at some point. By varying what you are doing and targeting the muscles in different ways, it will take your body longer to "get used" to a particular routine/exercise which results in plateauing.


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If you want to get healthy, the only valid approach is increasing your fat to muscle ratio. To prevent any bad side effects, you should aim at a full-body-workout. If you over-train one side of you body, it might lead to bad posture etc. A good workout for beginners is stronglifts 5x5 (http://stronglifts.com/5x5/). Its focus is building strength - if you're ...



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