![]() ![]() ![]() It’s foolish to keep thinking you can add more exercises, more sets, more reps, and more training days while still being able to adequately recover and progress. For isolation movements, work within the eight-to-15 rep range for two to three sets.Īvoid the temptation to keep adding more and more, as there is such a thing as the point of diminishing returns.For compound movements, work within the three-to-nine rep range for three to five sets.Rest one to two minutes between sets on isolation exercises.Rest two to three minutes between sets on compound exercises.Always aim to leave a rep or two in the tank don’t push to muscular failure.With this in mind, here are a few general recommendations for setting up your sets, reps, and rest times: There is limited research available on how many reps are optimal for muscle growth, but there is a general consensus within the industry that 30-60 reps per muscle group, per workout, is optimal. middle shoulder head, calves, rear shoulder head, biceps, and triceps. Use isolation exercise on the smaller stubborn muscle groups, i.e.Rest two to three minutes between sets on your big compound movements.Use one to three compound movements per body part.shoulders-military press, arnold press, handstand press-upsĪlways prioritize your compound movements before adding any isolation exercises to your routine.chest-incline press, flat bench press, dips, press-ups.For this reason, they should form the foundation of your training plan. The compound exercises are great because they work multiple muscles in one exercise, which allows you to gain more strength, lift more weight, and in turn, build more muscle. the bench press, which works the chest, shoulders, and triceps and requires movement at both the shoulder and elbow joint. A compound exercise is any exercise that works multiple muscle groups through multiple joint actions, i.e. Without a doubt, compound exercises are king when it comes to building strength and packing on muscles. What Are the Best Exercises for Muscle Growth? ![]() This also allows sufficient time for your body to recover between sessions, which is where the real growth happens. I have found this to consistently be the case for myself and my clients. Remember, if you’re not a professional athlete, bodybuilder, or powerlifter, then you DON’T need to train like one.Ĭontrary to much of the typical advice in the fitness industry, I’m a firm believer that you can and will build muscle in just three or four one-hour workouts a week, provided they are set up correctly. The good news is, you definitely don’t need to be in the gym five or more times a week for more than an hour each time it’s unnecessary and quite frankly, isn’t lifestyle friendly. In today’s lesson, we will look at training recommendations, paying attention to exercise selection, along with guidelines for sets, reps, and rest times. Episode #4 of the course Muscle building by Theo Brenner-Roach ![]()
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