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2

I've been through a similar endeavor, and in my case, it was a case of a pulled muscle. It's very normal to have low flexibility turn into muscle-pulls. Especially during squats, where a very heavy load is placed on muscles that are required to be elastic, or be destroyed. I suggest you start stretching your lower body quite thoroughly. Not only is it going ...


5

I'm going to stop you in two places. First, this line: I want to take a week or more off work, to weightlift everyday, and increase my lifts as much as I can. At maximum, and this is if you're on a great program, you'll gain 4%, tops. If you're an intermediate lifter (which I'm guessing your not just yet), you'll gain maybe 3%, tops. I squat in ...


0

Your best bet is to do one-legged stuff, as any weight added will have double effect. Some good one-leg exercises for a bigger butt; Lunges One leg bench squat You can add weight without proper weights. Fill a couple buckets with equal amount of water and hold one in each hand, for instance. Or get any ol' bar with some light weights. Such sets are ...


0

Can't you use something else instead? Keep something heavy in your arms or put on a backpack an fill it with heavy stuff. When you can do at most 12 reps*3 sets you are working out at a level where you will be adding muscle mass efficiently. More than that and you're mostly gaining endurance. There are also harder versions of body weight squats you can ...


0

Can I just say that you should be patient. I've seen some of the younger personal trainers in my gym tell guys to do insane squats when they're starting out and the muscles just aren't developed enough. It's painful, dangerous and would scare me away from the gym. Happy training.


2

15 is a very high number of reps compared to what most gym-goers do, it's also in fact, as Alex L showed, a very endurance focused rep range. There are three main factors which affect how many reps you can do: I. neurological adaptation This is your nervous systems ability to make your muscles do their work at the highest possible strength. When you work ...


3

Reps in the range of 12+ tend to be geared more towards muscle endurance than hypertrophy (more muscle mass) or strength. A vast number of training programs with a trainee's 1-rep max (1rm) in mind, this is the most that the trainee can lift one time before failure. As shown in the image, working in a lower rep range will provide your body with a ...



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