How to build Three types Of muscles

This is my firs guide for sythe.org made my MitBaz

There are 3 different ways to train your muscles.
Strength and Hypertrphy(which is Muscle grwoth)
Power and Speed for Quick bursts
and Edurance

Stength / Hypertrphy
-Meduim heaviness of weight
-Do repititions at Medium Speed
-Do around 8 - 12 Reps
-Do 4 - 6 sets
-with 40 second - 120 seconds between each set

Training For Power/Speed
-Quick Bursts of repetition
-Heavy Weight
-3 - 6 reps
-4 - 6 sets
-long rest of 2 - 3 minutes

Training For Endurance
-Low Weight
-high speed
-reps 15+
-4 - 6 sets
-1 - 3 sets
- Rest no longer than 30 seconds between each Set

hope this has helped a few of you out there and tell me what you think

 

which one fo these is to make the muscles appear bigger, i have one type, where my muscles aint huge, but i can lift heavy things easier then people with bigger appearing muscles.

so which makes them 'appear' bigger?

 

Hypertrophy

Stength / Hypertrphy
-Meduim heaviness of weight
-Do repititions at Medium Speed
-Do around 8 - 12 Reps
-Do 4 - 6 sets
-with 40 second - 120 seconds between each set

 

sweet ill try adapting my workout scheme to incorperate this. nice work keep it up

 

cheers it really does work
pkus i have learnt these aspects at a health college

 

ill use the strength one to get my muscles ripped like hulk hogan

6/10 since u dont show any pics of u doing the workout and wasnt described as well as possible as to what u should do for short bursts etc.

 

0/10, PLEASE use text editor to add colour and size and add pics.

 

You do also know there are 3 different types of body types right?

 

You may also need to change the sets depending on your experience level, this is for those looking to gain size.

 

You do know that like seriously that's no se at all? Repititions of what:S?

Man, I'd say half of it is bullshit too. should buy Mens Health... fucking brilliant.

 

Repetitions of what ever weight exercise yur doing

For example if your doing biceps

1 repition is doign 1 bicep curl

 

well here I am to save the day.
A very good program for any beginner 0-2 years of gym excersice can use it with some modifications.

Hypertrophy (muscle growth) is what everyone wants, bulging biceps and such. Dont be fooled to train just the muscles you want to be large, your body is incredibly smart and it wont allow itself to grow muscles (alot) on a single part of your body. Your entire bodys muscle mass has to increase by few pounts for you to gain say an inch on your arms. Therefore to build arms, atleast in the beginning, you do not need any direct work for them. On to the program.

The idea is to incorporate moves that use the most muscles of your body. Larger moves use more muscles which rougly means more results.
The program will consist of mostly free weight moves, and they can be dangerous so I do wish you google them and study them for a while and start off with a low weight so you wont paralyze yourself

Deadlift (the single best excersice you can do, a real massbuilder)
5-8 repetitions and 3 sets, the other reps and sets will be shown in a manner of "# of reps X # of sets"
deadlifts will work pretty much your entire body, it is a pulling motion where a weight is lifter off a floor. Naturally this builds pulling muscles such as trapezius, latissimusdorsi, erector spinae (back) hamstrings (legs) and glutes (ass)

Squat (the best or second best exercise, depends on who you talk to.. all you need to know is you want to be doing it)
8-12x3
A pushing motion with a weight resting either behind your neck on your upper back (often called backsquat or regular squat) or in front of your deltoids (shoulders). You simple squat down as low as you can go without pain or discomfort. The ideal is ass-to-the-grass range of motion but not many can manage such a feat. Go as low as possible for you

Chin-ups or Highpulley cable row
as many as you can for 3 sets (8-12x3 for pulley)
a pulling motion working your upper back and biceps

Overhead press
12x3
Take a barbell or a pair of dumbbells and raise it from your clavicles/upper chest to over your head, lower and repeat.
This pushing motion will work your deltoids (shoulders), chest and triceps (triceps muscle is located in your arm and is 2/3 the size of your arm! this means your precious bicep muscle does so much for your arm size.)

Bench press
8-12x3
A pressing motion that trains chest muscles, triceps and shoulders. You lie on a specially built bench with rack to hold the barbell. You take the weight and lower it to somewhere near your lowest ribs (meaning quite much lower than you might generally see in any given gym) and then simply push it up contracting your chest.

That is the program that should get you started, no exercise here is irreplacable and if you have trouble with learning them you can substitute few of them for "evil machines"..

I hope this helped someone :O this was just a spontanious thing

 

you gave him a zero for not using colors lmao, ye pictures he needs but its a not a 0....or are you to stupid to read things that arent color coded

 

iwasnt trygn to give them a program i was just explainign how they would weight trai ndepending on what type of way they wanted to train there muscles!!

NOT EVERYONE WANTS HYPERTRPHY

distance runners and walkers need endurance for example

 

true I was talking about nerds on computars like me and in general who doesnt want to look like a greek god or goddess :S

Im sure my post did your post no harm and them both will help others train.

 

me gonna try this on the weekend lolz

 

Eh, if anyone wants real advice head over to www.bodybuilding.com/forum

The OP does know what he is talking about in terms of rep range for Hypertrophy and strength. But to build muscle it's all about diet and many other factors.

So if anyone wants to get serious about it then that forum is very helpful for people at all levels and will give the best advice.

 

Agreed, training and diet are just as important as each other, without the right food, in the right times at the right amounts, you won't see consistent improvements.