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Hey so i was wondering, i want to gain size to my arms and i was wondering if it would be best to do high reps low sets medium weight, or low rep high sets high weight? thanks
What is your training status?
Lower intensity is fine when you're a beginner. At the very beginning 40% of your 1RM is sufficient for size/strength gains. That doesn't last long though, and you will soon be increasing that minimum threshold if you plan to keep getting bigger and stronger.
For someone who has even an intermediate level of training under their belt, a variety of intesities in the 5-12RM range is proven effective.
Hey so i was wondering, i want to gain size to my arms and i was wondering if it would be best to do high reps low sets medium weight, or low rep high sets high weight? thanks
thanks this is exactly what i was looking for
For arms, it's easy. Get yourself a pair of dumbells, and do high rep work at home. High rep like a weight you can do 30-40 reps with until the lactic acid buildup shuts your muscle down. Do it 3 times a day, maybe an hour or more apart. Do it every day *except* on the days you do heavy arm work.
Do the heavy work at the gym as part of whatever routine you're doing. 3 sets of 8 reps, whatever.
Doing both is the way to go. Yoy want to stimulate both slow and fast twich muscles. Also change up your work out. Dont do the same thing two weeks running. Keep your muscles guessing