What's the best response to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a set of dumbbells that are mismatched in nothing but your body weight, or your garage alone, you can build muscle, lose fat, and sculpt the physique you've always needed. There's no magic set and rep prescription for building muscle. It turns out that when you take a look at a number of the most effective muscle- and strength-building plans, they share a common trait: The absolute variety of reps for the principal exercises usually add up to around 25. Fire for this particular amount and your gains will add up too.
THE WAY IT WORKS
A reasonable variety of low-rep sets provide a blend of intensity and volume, which has always been related to strength and size gains. Almost any combination will all work: eight sets of three, or five sets of five, six sets of four allow you to put some work in with huge, challenging loads, and that's as much math as any meathead should have to do in the gymnasium.
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TECHNIQUEs: The very first time you perform the workout, you will reach on 25 repetitions for the main lifts by completing five sets of five, as demonstrated. Should you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than two times weekly, and let at least three days before duplicating it. On each raise that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with weights that are heavy.
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