I just have a few questions about building the most muscle mass.1. What is the best number of sets and reps to build the most muscle mass? Some places say 3 sets of 12 reps each and others say 4 sets of 8 reps each. What is the best?2. How long should I rest in between sets?3. What are the best foods to eat for gaining muscle mass?4. How long before and after working out should I eat?Any other tips would be helpful as well :)
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1. One set is all you need but you need to work to failure. It is very important that you understand that few bodybuilders understand exercise physiology. The fact is, if you do more than one set to failure of any exercise and you're trying to build strength and size, the extra sets are a waste of time and energy. Here's why.What is required to build muscle is recruiting all of your four types of muscle fibers including the last to be recruited, the high order fast twitch fibers (2b) and then exercise them until the can no longer function properly through one complete rep. That's one set to failure. When you do that, you cause muscle trauma which weakens the muscle rendering it incapable of doing that same set again until it has had time to recover. And, if it cannot do the same set again, you cannot challenge it sufficient to stimulate more growth because failure will occur too soon. Here's an example. Suppose it takes 100 pounds to simulate growth in a muscle. So, you do your exercise to failure and weaken the muscle. Suppose the muscle can now only do 90 pounds to failure. If the muscle requires 100 pounds to failure to stimulate growth, how can you possibly expect 90 pounds to failure to stimulate more growth? Obviously you can't and that's why you should never do the same exercise twice in the same workout.Following one set, the recovery begins. It involves inflammation followed by anabolism (rebuilding) which can take from 48 hours to a few weeks depending on several variables including muscle composition, age, degree of trauma, degree of training, etc. However, for a non-rookie, a week is usually required. What all that means is that whatever you can do to stimulate muscle growth (the trauma) cannot be repeated and therefor cannot stimulate more growth.There have been many studies which prove that one set to failure is all the stimulation a muscle needs to promote growth and more sets will yield no more results. Check the following quotation."The literature came down overwhelmingly in favor of a single set of exercise being sufficient; only two out of the forty-seven studies surveyed showed any benefit (and a marginal improvement at that) to be had from the performance of multiple sets." Ref: http://www.bodybyscience.net/home.html/?page_id=18 The authors go on to cite specific studies and their assertions are replete with citations.I know it is difficult to believe that almost everyone engaged in bodybuilding doesn't know how to train properly (in this regard) but it's a fact. Just as people run on treadmills to an almost complete waste of time while increasing wear and tear on their bodies, so do they try to build muscle in appallingly erroneous ways. A lot has been learned about the exercise physiology in just the past decade but the information has not yet made it's way into the ignorant and dogmatic bodybuilding culture.Always follow the science. Train like an Olympian, not like a bodybuilder. ---> http://www.nd.edu/~ndsmcgym/assets/images/stronggymnast.jpgFor more, read my answer here --> http://answers.yahoo.com/question/index;_ylt=AnmHSbyhn6Uc2zxDn.KsXBXsy6IX;_ylv=3?qid=20130113231133AAqLDvR 2. You don't need to rest at all. Watch this video --> http://www.youtube.com/watch?v=FVhhbC51_3k&feature=related . That's a high intensity workout. He's done for a week in only 12 minutes.3. Whether you want to gain weight, lose weight, add muscle, or maintain, you should use the same diet. In other words, everyone should be eating essentially the same macro nutrients (carbs, fats, protein), micro nutrients (vitamins, minerals, fiber, etc.) barring special health or medical considerations because we all have essentially the same physiognomy and there is only one version of peak health. To find out how the best minds in nutrition in the world (at the US NIH) have recommend we eat, just go here --> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D and ignore that parts about fat loss.4. It's up to you and your constitution, meals, etc. You'll find out.Stay away from all bodybuilding websties, muscle mags, workout DVDs, etc. And never take any supplements. The world of bodybuilding is loaded with junk information and everyone's trying to make money from your ignorance. You need to be smarter than them so study from text books. Here are a couple of good ones --> http://www.bodybyscience.net/home.html/?page_id=18 . Check Ebay and Amazon for used copies cheap. And, start using your local library for books on exercise physiology.Good luck and good health!!♠
