What is the best method of building muscle?. T he programme my local gym gave me is 3 sets x 6 reps per exercise ,which half way through i get tired and a bit bored,but i read on a web page that the best way to build muscle is to do 1 set x 10 reps,and when you can do that you up the weight about 5 kilo and do until you reach 10 reps, then keep upping the weight everytime you reach 10 reps.Ive lifted weight for a long time now and tried most ways without building much muscle and at 40 im getting a bit desperate ,so can anyone advise me on the best way to build muscle or do i just do the training that i feel most comfy with .Thanks

training shoodnt be "comfy", appart from ur warm up set, u shood push each set to failure. ther is no hard and fast rules, but idealy u wana aim for between 6 and 12 reps for size. ul get to no what weight u can do for how many reps. i like to keep a log book and make sure that each workout i beat my last, whether it be adding on more weight or gettin more reps at the same weight. remember, ur body has to be FORCED to grow, its only gona do this if u make it, and by this i mean eat rite and tear ur muscles up when u train. it al about progression and patience...  ;D

wylde

Hi, what i meant by (comfy) was sticking to what i prefer and how do you know when youve tore the muscles up?is it when your arms get stiff,tight and sore so that you cant do anymore of that exercise?. Thanks

lol. yea no bother. ur muscles get stif n tite coz of the amount of blood in them, n thats usualy a sign that ur trainin hard a supose. ur muscles dnt finish tearin completely til 24-48 hours after a workout, and take another 24-48h to repair, which is why its sumtimes the 2nd day thats soarest. its the repair of these micro-tears that builds the muscle.  changes in ur workout pattern, such as what kind of exercises u do or the order, prevent ur body from addaptin and keep it growin. stick to the core lifts for the most part of ur workouts (deads, bench, squats) too as these nt only allow u to use more weigh, bt also force ur whole body to grow. try to make sure the weights are alwys goin up (or reps for same weight), if u get stuck at a weight for an exercise, giv it a break for a few weeks and replace it with another exercise. as always tho, get in bout 1-2 grams of protein per pound of body weight or u aint gona hav the buildin blocks to grow as effectively as possible!

best of luck!  :)
wylde

lol. yea no bother. ur muscles get stif n tite coz of the amount of blood in them, n thats usualy a sign that ur trainin hard a supose. ur muscles dnt finish tearin completely til 24-48 hours after a workout, and take another 24-48h to repair, which is why its sumtimes the 2nd day thats soarest. its the repair of these micro-tears that builds the muscle.  changes in ur workout pattern, such as what kind of exercises u do or the order, prevent ur body from addaptin and keep it growin. stick to the core lifts for the most part of ur workouts (deads, bench, squats) too as these nt only allow u to use more weigh, bt also force ur whole body to grow. try to make sure the weights are alwys goin up (or reps for same weight), if u get stuck at a weight for an exercise, giv it a break for a few weeks and replace it with another exercise. as always tho, get in bout 1-2 grams of protein per pound of body weight or u aint gona hav the buildin blocks to grow as effectively as possible!

best of luck!  :)
wylde