What's the best set/rep/exercise range to build dense muscle mass????
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05-12-2011, 01:38 AM #1
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05-12-2011, 01:42 AM #2
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05-12-2011, 01:52 AM #3
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05-12-2011, 03:05 AM #4
that some time dont lead to any thing cause every body has diff type of body, someone has to work high intensity to get the result other dont.
but in general there are two muscle fiber
1-slow twitch : help ex runner and its form by high reps with low wt.
2-fast twitch : help the power and responsible for muscle growth " gain and muscle mass" and form by low reps with heavy wt.
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05-12-2011, 07:05 AM #5
- Join Date: Jan 2011
- Location: California, United States
- Age: 29
- Posts: 86
- Rep Power: 0
Make sure you do full motion with the weight to hit all fibers in the muscle your working.. My friend only does half motion, and he has a short boxy arm, while when I complete full range the fibers rip evenly along the whole muscle.
Fast twitch = high reps lower weight
Slow or muscular= slow low reps high weight
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05-12-2011, 07:21 AM #6
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05-12-2011, 07:22 AM #7
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05-12-2011, 07:49 AM #8
- Join Date: Feb 2011
- Location: Dayton, Ohio, United States
- Age: 40
- Posts: 92
- Rep Power: 295
For "dense" muscle mass, focus on consistent heavy loading, which will increase the density of the actual muscle fibers, as opposed to training for a "pump" which just increases the volume of fluid in the muscle cells themselves.
"Keep your blood clean, your body lean, and your mind sharp." - Henry Rollins
"There is no reason to be alive if you cannot do deadlifts." Jon Pall Sigmarsson
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05-12-2011, 07:54 AM #9
Dense muscle are dense because of maturity, or the will feel more dense with the least fat covering them.
Bender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Average: 2-4%
Lean 1-2%
Very lean .5-1%
^via female sticky on realistic goals
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05-12-2011, 07:59 AM #10
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
This.
Progression in the gym is very key. Either using the same weight from last workout but increasing the reps or upping the weight workout to workout by 5lbs is going to yield results so long as your being consistent & providing fuel in the form of food for your growth or cut depending on ones goal.
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05-12-2011, 03:41 PM #11
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05-12-2011, 04:19 PM #12
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