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Sets and Reps Scheme to Bulk Up Fast

Are you finding yourself often confused with how many sets and reps you should be doing if you want to gain weight and build muscle as fast as possible?

If you are, you are definitely not alone.

There are some general rules for this, but there are about just as many exceptions for this rule. But, since you are probably a hardgainer concerned with bulking up and slapping on pounds of muscle on you frame, then I’ll make it simple.

The general rule for size and strength is to use a relatively high number of sets with low reps: 5 sets of 5, 6 sets of 3; something that looks like this.

The amount of reps means that you will fail at around that number, so you’re going to use heavy weight. One thing to keep in mind is, whenever I say “heavy," that is a relative term.

What is heavy for one guy is completely different to another, so make sure you understand that.

So, if you want your shoulders to look like you got a pair of football shoulder pads under your shirt, you would do about 5 or 6 sets of between 3 and 6 reps. Remember, this is only a general rule.

The point of low reps is to build strength, and strength is the key to size. The low reps means you focus on heavy weight and allow enough rest to increase the weight on a weekly basis.

Now, in one of my programs, in which the goal is to gain weight in the form of muscle as fast as naturally possible, the set/rep scheme is actually quite different from this. You actually perform only a few sets with relatively high reps.

To avoid confusion, don’t worry too much about how many sets and reps you do. Your main focus if you want to get huge is to get stronger, and, consequently, there are various ways of doing this.

As I said many times before, strength is the key to muscle growth. If you want to get bigger, you have to get stronger first. So structure your sets and reps with this purpose in mind.

Some important points to remember are this:

-Keep it simple; training for size means getting stronger, so don’t do too many exercises per muscle group so you can allow enough time and rest to recuperate and get stronger in just one or two compound exercises

-Use as much power and force in good form during your reps, DON’T do them slow so you can “feel the burn.” This will only limit the speed in which you will get stronger. Lower the weight in a controlled manner, but push/pull with all your might to get the weight back up. Otherwise YOU will get “burned”

-Take your time in between reps - that's right – I said reps. Don’t rush them. If you need, take a few quick breaths between reps to gather your strength and focus. This will help you push the extra rep or two that will really boost your size and strength.

-When building up your strength, you will need to rest longer then the normal 60 seconds. For upper body exercises, take 2-3 minutes rest between sets to recover your strength and 3-5 minutes for your legs.

Remember, you need to train with heavy weights. Push the weight up with all the power and muscle you can, take a couple deep breathes, lower the weight slightly slower then when you lifted it, and do another rep.

You don’t have to count the seconds, but try not to rush your reps or go too slow. You’re not trying to run a marathon but you’re not doing tai chi either.

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