Sets And Reps To Max Out

How To Build Up To Max Out

The Best Sets and Reps For Setting New Pr's

When it comes to sets and reps for maxing out it's important that you don't do too much. On the other hand you want to make sure you're ready.

So a good strategy is necessary to get the most out of your lift. My buddy Mike passed this progression along to me. Give it a try and let me know what kind of numbers you hit.

When you're warming up for a max lift, you're going to approach things differently than you would for a workout.

Make sure you're pumped, have your workout playlist blasting in the background and have a good spotter.

Sets and Reps For A 1RM

1. 20 reps with an empty Bar
2. 10 reps at 45% of your 1RM
3. 10 reps at 50%
4. 10 reps at 55%
5. 75% for 3 reps
6. 80% for 3 reps
7. Set #3: 85% for 1 rep
8. 90% for 1 rep
9. 95% for 1 rep
10. Go for new max, about 10-20 pounds higher than your old max. Or 102-105% of your old max.

Once you have a new max a good workout to turn to is Cycle #3 of Bench Mode.

If you didn't hit a new max don't worry about it. Getting stronger takes time and sometimes people have off days in the gym.

Give it a try and let me know your new numbers.

3 Things To Get Bigger and Stronger In The Gym

3 Things You Have to Do To Get Bigger and Stronger In The Gym

If you are looking to build muscle fast there are things that you have to do in the gym to make it happen. In this article you will find 3 rules to building muscle, you can get 7 more must follow muscle building rules at...

How to Gain Muscle Mass 10 Muscle Building Rules

It doesn't matter if you want to be a bodybuilder, a powerlifter, a fitness model or use a famous celebrity Hollywood workout, you can't build muscle unless you follow these rules.


Gain Muscle Fast - 3 Must Follow Rules

1. Free Weights Build Muscle Fast

For get all the fancy machines, leave those for the ladies working out at curves.  You are serious about building muscle so stick with dumbbell and barbell exercises.

Lift Big To Get Big

Barbell workouts are your best bet because they allow you to use the most amount of weight. Dumbbell exercises are great for assistance work, not recommend for your main lift.

 There isn't any need to use machines. Avoid them if you can.

 This is particularly important if you ever decide to put together a garage gym, machines take up a lot of space and have limited use.

2.  Eat Big to Grow Big

Without a proper diet you just won't grow. Muscle building foods are a necessity for anyone looking to gain muscle fast.  Your diet provides the building blocks for growth. Adequate nutrients and calories are needed for you to get bigger and recover.

 If you don't eat enough, then you won't grow, no matter how hard you work in the gym.

 Eat nutritious meals high in protein every four hours or so. Maximize your carbohydrate intake immediately after your workout, then to stay lean reduce it for the rest of the day.

 Make sure you start out with an excellent breakfast, include pre-workout snack, and a worker isn't complete until you've eaten.  Shoot for 1.5 g of protein for every pound of body weight. Monitor your calorie intake and if you're not gaining weight increase that number by 10%.

 Don't forget to drink plenty of water, you'll need at a minimum 2 L per day.

Yours Free - muscle building food recipes

3. Vary Rep Ranges

  Rep Variation Builds Muscle Fast

 To hit as many different muscle fibers as possible and pack on the mass quickly, vary your rep ranges. These numbers can change from week to week or from cycle to cycle. But they do have to change, three sets of 12 just isn't going to cut it.

 An added benefit to manipulating your sets and reps is that it keeps you mentally focused and fresh. If you get bored and don't put in the effort you won't get the results.

 Muscle Building Reps

• 1 – 15 for your upper body
• 1 - 20 on lower body exercises

Recap

 Muscle building isn't all that complicated if you know what your doing.  Make sure you have variety in your sets and reps, eat to get big, and lift heavy. Follow these three elements and you'll be bigger and stronger than ever.

 This is a brief outline of how to build muscle fast. Looking for more muscle building tips visit...
 how to gain muscle fast

Who Else Wants to Know If You Can Build Muscle Without Weights

Body Weight Exercises and Muscle Building

  I'm sure you've seen many body weight workouts, especially if you been around martial arts or the military. These guys use push-ups lunges and squats all the time.

 But does that mean you can Build Muscle Without Weights.

 I did an article that tells you about muscle building and how effective body weight workouts are for those looking to build muscle.

 After you read it, I'd like to know what you think and any results you have had yourself.

 You can check it out here -- Build Muscle Without Weights

 returned to homepage in the gym