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joshb12
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Thu, Nov 8, 2012 23:11
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Workout to keep a current physique
I've trained really hard for 2 years, and had minor overuse injuries from over pushing myself too soon. In the time though, I had built up a pretty good amount of mass to my frame, about 15 lbs of just muscle, and I'd honestly just like to maintain what I have, but at the same time, I'd like to GAIN weight because I'm naturally skinny, and I just want to have a healthy weight and to be toned.
I was considering using the 2 day workout plan that we have here on the site, especially since I've not been exercising much over the past couple months, and just using that program and really focusing on eating.
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rmatt06
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Fri, Nov 9, 2012 09:11
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Are you Sabotaging your gains with the wrong rep range?
Low reps are far superior to high reps when it comes to building high performance muscle in genetically average, drug-free lifters. Especially during your first few years of serious training.
Despite what your favorite pro bodybuilder or muscle mag might tell you, the best rep range for the average, steroid-free skinny dude who is struggling to gain size is 5-8; not the typical 12-15 prescription.
Heavy training targets the muscle fibers with the greatest potential for growth and builds size and strength more effectively than light training will for the typical so called “hardgainer” or skinny guy.
Low reps provide that much needed overload. Simply pumping out sets of 10-12 on a pulldown or dumbbell press won’t cut it. You need to load up the bar for a heavy set of 5-8.
Low reps, performed explosively have a very beneficial effect on the CNS. They energize you and keep you fresh while high rep training, done to excess, can drain you.
Higher reps cause more overall systemic fatigue and lead to greater levels of soreness. They also cause more localized inflammation.
I hope this helps!
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