Mr Britain

What is an effective weight lifting routine for building muscle? How many sets/repetitions?

What is an effective weight lifting routine for building muscle? How many sets and repetitions per set should I be doing? For example, if I am doing bench presses, should I do 12 repetitions and slightly increase the weight per set? Or should I use a larger increase the weight per set and do less repetitions? If anyone could provide some tips or advice, it would be greatly appreciated. Thanks.

Public Comments

1. anything you do 10-12 reps 3 sets when the exercise is easy to do move up in weight but still maintain the 10 rep 3 sets
2. i go 3 set's of ten starting with light weight and move up in weight after each set ... from what i read your doing good.......good luck
3. The trick is to stimulate the muscle to grow, but not pump up your metabolism and burn a lot of calories. Lowering the weight slowly is supposed to be three times as effective. I've managed to change my arms for the first time in decades doing just a couple sets, increasing in weight, and slow lowering. Too many reps, going light, can be a short cardio workout to your muscles, and they will not increase in size. You'll get strong, but not look it. If I do too much exercise, just an intense hour, I can eat all day and not gain anything. So I now do less, can eat less, and gain.