Funadvice Logo
Explore Join
More Nutrition & Fitness Questions

type of set and rep management for serious muscle gain?

u know I gotta b honest……..I’m not a novice at this, and I am in no shape or form trying to sound ungrateful or rude, I just had shoulder surgery a little while ago and I want some serious exercises other than the usual lateral raises, a newb knows those, I was wondering if something like arnold press would work better, something like military press??????……….I wanted to know the type of set and rep management for serious muscle gain

Become an Expert →
Answer #1

When I used to lift more, it was the variety of exercises that helped the most to gain mass. Eg, after 4-6 six weeks on a program where you’re doing 3 sets of ten, change to 4-6 six week sof 4 reps of 8, and then switch to 5 “pyramid sets” where you’re building weight after each of 10, 8, 6, and 4 reps, and then using lower weight amounts as you go back to 6, 8 and 10 reps.

I did this for about six months, and gained around twenty pounds of muscle. I think if I’d worked out more hours during the day & ate more, it would have worked better, but at the time I was only in the gym one and a half hours / day for five days a week.

Make sure you do some serious stretches as well, so you don’t risk hurting your shoulder as it heals.

More Like This
Advisor

Nutrition & Fitness

Weight Loss, Muscle Building, Meal Planning

Ask an advisor one-on-one!
Advisor

Elevated Gains

Health and Wellness, Fitness, Nutrition

Advisor

CareerSport

Fitness Training, Instructor Courses, Accreditation

Advisor

Bodylastics

Fitness Equipment, Workout Gear, Strength Training

Advisor

easyflexibility.com

Yoga, Fitness, Wellness

Advisor

Full Circle

Fitness Training Center, EMS Fitness, Exercise Approach