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I want to gain 10-15lbs of muscle and look lean and defined. : Community Message Boards
 AuthorTitle / Message Body
cwatsey cwatsey
Tue, Dec 1, 2009 22:12
 Unrated
I want to gain 10-15lbs of muscle and look lean and defined.
How many sets and reps would I do to accomplish this? Also do I use heavy weight or a lower weight. Somebody help.

Joe97 Joe97
Wed, Dec 2, 2009 13:12
 Unrated
Gaining lean muscle mass
I've had success in the past with lower weights and higher reps. Don't decrease the weight so much that you are doing reps of 30. I never did over 20 reps in a set. Stick around 15 reps and it should help. Another suggestion would be alternate your lifts. Example, 4-5 sets of bench press then 3-4 sets of a lat pull. For one exercise use a pushing motion and the next a pulling. It has worked for me in the past. Also watch your diet. Good Luck

psirenny psirenny
Washington DC
Thu, Dec 3, 2009 16:12
 Unrated
10-15 Lbs.
You didn't specify when you wanted to achieve this goal by. 10-15 pounds of muscle is a lot. You won't achieve that much mass with high reps and low weight. If you are a beginner (I'm assuming you are based on your question) you could gain that much in around 4 months with heavy compound weights. That number also depends on whether your diet is sufficient enough to support that much muscle growth. It might take even longer if you try to stay lean while bulking.

Now, referring to your original question: Muscle hypertrophy occurs at around the 6-8 rep mark, which is ideal for muscle growth. You can go slightly more than that, but I wouldn't venture past 12 reps. There are tons of beginner mass building programs on the web that will offer you a good routine. I would certainly check those out. I'm a fan of www.bodybuilding.com myself.

lelogosdemoi lelogosdemoi
Charlotte NC
Fri, Dec 4, 2009 14:12
 Unrated
Agree
Agree with previous poster. www.tmuscle.com also has a lot of great info.

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