Do you want to build muscle mass or endurance? When I always look around the gym
near me, i came to see a people having a lot of misconceptions about this, but what about the unmanifested errors. What about the mistakes you don’t see or you don’t realize you’re making in simple words? It all depends on your fitness goals.
- Working out to build muscle mass
If your fitness goal is to build muscle, then choose a heavyweight that you can use in the first set to perform 10 to 12 reps. The secret here is you’re not supposed to be able to lift over 12. If you can do more than 12 reps, the weight for you will be light. Have three sets of 8, 10, and 12 reps. Make sure the form is right or else the weight will look heavier and the sets will not yield any results.
2. Working out for strength
While muscle building is the primary purpose of working with heavyweights, it also adds strength. But that’s not enough; you need to lift heavier weights and do 1-6 reps to get stronger. Yes, you’re reading that right, you can load the barbell with all the weights in the gym and just press 1 bench and you’re getting stronger. That’s how the lifting powerful men and women are called powerlifters. Sets of 3, 2, and 1 reps are used to grow stronger.
3. Working Out for Endurance
Not everybody who enrols in a gym wants to be heavy or bulk up; some people are focused on muscle endurance. The example below will explain endurance workouts. Choose moderate weight dumbbells and do three-set overhead presses with 40, 40 and 20 reps. The muscles ache, but it’s going to be a different kind of ache.