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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

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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.

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