Is the 7/6/5 power set effective for muscle building?

[TheGodAnubis]

How effective is the 7/6/5 power set with medium weight for building muscle?

?? -- It's 3 sets scaling down: First "Set" is a series of 7 sets of 7 reps with a 7 second pause between each mini set, followed by a 1 minute, repeat for 6 (same rules) then 5 (same rules)

Apparently it's what Jason Momoa used to add 25lbs of muscle in 6 weeks for Conan.

[sharpieblet]

How effective is the 7/6/5 power set with medium weight for building muscle?

?? -- It's 3 sets scaling down: First "Set" is a series of 7 sets of 7 reps with a 7 second pause between each mini set, followed by a 1 minute, repeat for 6 (same rules) then 5 (same rules)

Apparently it's what Jason Momoa used to add 25lbs of muscle in 6 weeks for Conan.

Not even pro bodybuilders on the gear can add 25 lbs of muscle in a month and a half, far from it. Often celebrities claim ridiculous amounts if muscle gained for movie roles when in reality its mostly water weight gain. And mist of then are also using illegal drugs to help. Thus isn't to day they didn't gain some solid muscle, just don't be so willing to believe ridiculous claims. The average natural lifter will gain around a couple lbs of pure muscle a month, assuming diet and routine is spot on.

Rep range has a lot less to do with adding muscle than a caloric surplus over time and progressive overload.

Always lift as heavy as possible with good form. Rep range is up to you, but its hard to go wrong in the 5-12 range for most lifts.

And don't follow routines that period or celebrities followed...start simple with a proven program and adjust it slightly towards your goals. Just BC a routine isn't full of unorthodox strategies doesn't mean it isn't the best.

Good luck. Lift heavy. Squat, bench,.deadlift, pullups, rows...they're all your friends.

[veggie530]

Do dips, too.

If you want a good beginner program do the All-Pro in the stickies. It's phenomenal.