How many kg should I work with to build muscle, how many sets of reps, how long should I rest between sets. (For best development)

[gietol]

High IQ is expected.

 

[Deleted member 23359]

FIND WHAT WORKS FOR YOU

i am a fan of low volume high intensity, i do 12 sets per week for big muscle group and 6 to small muscle groups

3 min rest for compounds and 2 for isolations

weekly volume is genetic, if you can handle high volume than go for it

 

[gietol]

FIND WHAT WORKS FOR YOU

i am a fan of low volume high intensity, i do 12 sets per week for big muscle group and 6 to small muscle groups

3 min rest for compounds and 2 for isolations

weekly volume is genetic, if you can handle high volume than go for it

How much protein did you take before exercise and how much after

 

[Deleted member 4209]

FIND WHAT WORKS FOR YOU

i am a fan of low volume high intensity, i do 12 sets per week for big muscle group and 6 to small muscle groups

3 min rest for compounds and 2 for isolations

weekly volume is genetic, if you can handle high volume than go for it

a fellow high rest time chad cage at ppl who do drop sets and stuff tbh

 

[Deleted member 23359]

depends how much you wanna spend in the gym too i don't pass 45 min so i can have time for other stuff

 

[Deleted member 23359]

How much protein did you take before exercise and how much after

protein intake doesn't matter before workouts just eat carbs for energy

i eat like 100-150 g a day

 

[gietol]

protein intake doesn't matter before workouts just eat carbs for energy

i eat like 100-150 g a day

Doesn't soreness the day after exercise show that muscle repair continues? Therefore, shouldn't it be necessary to take protein the next day?

 

[Deleted member 23359]

Doesn't soreness the day after exercise show that muscle repair continues? Therefore, shouldn't it be necessary to take protein the next day?

you have to eat high protein everyday even the day you don't workout

after the first month or so you won't feel sore after working out cuz its not indicative of muscle building

 

[gietol]

you have to eat high protein everyday even the day you don't workout

after the first month or so you won't feel sore after working out cuz its not indicative of muscle building

Right after the workout, I'll take 100g of protein (about 4 scoops of protein powder, 5g of creatine) and eat normally until my next workout, is that right?

 

[Iteration]

High IQ is expected.

3 min rest time
weekly hit each muscle group w a total of 10-16 sets (TO FAILURE)
find a weight that lets you do 6-10 reps
1g protein per bw daily
take creatine
learn about different muscle groups (biceps small muscle group so requires less, delts being one of the largest need the most volume, etc)

 

[szolliontaraelis]

I use @Arborist's program. After 2 months of high volume OHP's I can do 70kg for 5 reps. Before it was 35kg for 10 reps. I do OHP every day btw.

 

[Orc]

I use @Arborist's program. After 2 months of high volume OHP's I can do 70kg for 5 reps. Before it was 35kg for 10 reps. I do OHP every day btw.

german volume training which is essentially what I do was originally developed to pack on size/get really good at specific movements quickly.