Training for mass
just gonna post some thoughts here about training.
I have take out of my mind, the sets , the repetitions, the planning's, etc.
i have been doing exercises 4 sets each, compound exercises, i didn't gave much thoughts to the repetitions, so what i did was, if i get to 10 reps, i must increase the weight, if i don't get to 6 reps, i must decrease or i'm not having the right attitude, so i force my self to get to the 6 reps (usually i pick this one).
It has been doing wonders, i feel my body pumped all the time, soreness.
I have been doing this to lose weight and stay with the most of the lean mass. I have lost fat, and just a little bit of lean mass, this of course with a low calorie diet.
Next week i will start hypotrophy training, i will increase the calories, but i will keep the same kind of training, the first month i will work most of compound exercises, in the 2nd month i will add isolated exercises.
Anyone ever tried like this before? What was the outcome?
What i say in the beginning of the topic, is working for me also, i can see my chest growing, biceps, quads, soreness all week, a good indicator that i'm hitting hard in the gym, and that it's working.
I was just asking if anyone began to make compound exercises, and the last month, add isolated exercises, to make the muscle to look shaper and bigger.
Not paying attention to the reps you have to perform is actually a good way of training to maximal effort, simply because when you set a certain number to get you, you subconsciously want to stop after reaching that number. If you don't plan, you will only want to stop when you can't do anymore. The only thing you have to make sure of is that you use a weight that you can use to get around 6-12 reps in per set to focus on hypertrophy. Also, you say you are adding in isolation exercises for more hypertrophy. You can get plenty of hypertrophy from just compound exercises, but adding isolation exercises won't hurt. Just make sure you do more compound than isolation and you will be fine.
I try to hit more compound exercises because it make the muscle bigger, not adding for now isolation exercises i will avoid overtraining, and get the most of it.
what i found useful is to first of all understand what natural genetic body type you belong to. Then customise a training program to that particular body type. The diet and nutrition according to the body type is also crucial to complement your training program. For eg, Ectomorph need to target hte body's large primary movers in order to build a strong foundational base and avoid completing isolated movements. This is one of the reasons why bodyweight training can be an effective workout for an ectomorph. Ectomorphs need to focus on decreased volume and increased loads to solicit the necessary response from the body. Hence, working in a range that does not exceed 7 - 8 repetitions is important.
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