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Originally Posted by ryano3
the thing is im really really sknnny aight ma wrists r practically anorexic and i wanna get big.its ma 5th week doin it and im goin pretty well i see some bulk up.wat u guys think of this 1 set theory they imply??does it work or plain b*******,as i wanna put on muscle asap its the purpose
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Ryan if you want to add muscle you need to lift primarily in rep ranges of approx between 6-14 reps. The odd higher and lower rep set is fine to add strength and keep your body guessing so it can't grow too accustomedto your training. Also you need to eat a lot. If you are young and playing basketball a fair bit you will naturally have a higher metabolism so you will be burning up a alot of calories. If your number one goal is muscle size you should reduce your basketball and all other forms of cardio to bare minimums, eat a lot of food, lift heavy, and get plenty of sleep as this is when you really grow the most (sleep is key time for all muscular repair due to the high levels of growth hormone secreted during your snooze time).
As for the one set theory this is a well worm debate amongst the bodybuilding fraternity. from my own experience I always found multiple sets to work better for me but i never went to overboard. up to about 9 sets for larger msucle groups (chest, back and legs) and 6 or 7 stes for delts and arms. The sets were divided across 2-3 exercises.
In terms of exercise selection try and stick with the compound movements.
Bench press for chest
Dumbell Shoulder press
Chins or pull ups for lats and back
Squats and deadlifts for legs.
For arms there isn't really a compound movement as they get plenty of work from the other lifts.
Good luck.
Regards
JDUB
upperbody workout??
Linear Mode
