Some questions

[Mike92]

Some questions

Ok- So I am trying to build a new muscle building program and I have quite a lot of questions to ask about it so here they are:

1. For muscle size- Is it better to make a lot of reps (10-15) or very little reps (4-6)?

2. How much muscle mass would I loose by doing 30 minutes, 3 times a week of sprint training a week?

3. I heard somewhere that you should always train legs last in a workout- is that true?

4. Would You gain muscle faster by doing a lot of exercises for each body part or 2-3 exercises per body part?

5. What are some of the best exercises you can do to increase foot speed?

6. Does jumping rope increase your speed?

7. Whats the ideal number of days you should train per week?

8. Is a ''every other day'' plan better or a few days a week plan better?

9. How many sets should I do for each exercise?

 

[RuFit]

ok here you go
1) For hypertrophy you are looking at 8-12 reps. Approx 75% one rep max.
2) Impossible to determine without knowing your size, weight, fat % actual speed, how many calories you are actually expending doing said sprints.
But you only will loose if you are burning more calories per day than you are eating. So you would have to know how many calories you are eating, and know how many you are burning and you would then know. And you may not loose muscle unless not only are you burning more calories than you are eating, but also working too long so that your body has depleated its glycogen stores and is using muscle to compensate.
3) depends on what you are trying to accomplish and which body part you want to get max results from. Legs are a large muscle. If you train them first then you will depleat a greater % of your feul and have less for the rest of your workout. But if Legs are what you are targeting, then you should train them first.
4) Total rep volume should be 8-36, sets 2-6 (reps 12) INTENSITY 70-100% 1 REP MAX 45sec -5 minutes of rest, single or multi joint.
5) power exercises with plyometrics.
6) speed of what?
7) never more than 6, but 5 is better.
8) your body needs to recover, so how you space out which body parts, to get full recovery. The longer the better. But if you are shifting upper/lower body, or into several different body parts, try not to do upper body, upper body in a row. IE. shoulders one day chest the next.. the shoulder dont get enough time to rest.

 

[Mike92]

For 2- Height: 5'8.5'' Weight: 152lbs

For 6- sprinting speed

Few more questions:

1. What DUMBBELL exercises are good to increase sprinting speed?

2. Do you contract your muscles through a whole rep or only at the peak of the rep?

3. Whats the ideal number of days you can train abs?

4. None of my relatives or siblings ever had abs so I was wondering if I trained hard enough- Could I still get them or is there no chance as Abs is mostly genetic?

 

[RuFit]

For 2- Height: 5'8.5'' Weight: 152lbs

For 6- sprinting speed

Few more questions:

1. What DUMBBELL exercises are good to increase sprinting speed?

2. Do you contract your muscles through a whole rep or only at the peak of the rep?

3. Whats the ideal number of days you can train abs?

4. None of my relatives or siblings ever had abs so I was wondering if I trained hard enough- Could I still get them or is there no chance as Abs is mostly genetic?

1. Most dumb bell exercises, if standing will increase core strength. Sitting or lying down do not activate the core sufficiently. Core strength is intregal for increasing power, speed, agility and strength. Using a stability ball for increase core activity will help. Remember feet should be no further than 6 inches apart to impart stability issues. If the feet are spread apart producing a tripod effect, will lower the stability issues significantly. Also Power exercises should be introduced at least once a week to produce, off the block speed, since we are speaking of "sprints"

2. Actually in one of the latest reports from Europe, suggests that avcontractual squeeze at neither the top or bottom of the exercise is the best, but at the mid point.

3.The abs are a muscle like any other...so recovery is also recommended for your abs. However, it is important to understand that the abs, are not the total core, and core is activated in many free weight exercises. Not activated in machines. The core is a group of muscles that are activated every day to some degree. Core strength increases speed. "Ab" exercises do not.

4. Every muscle and its development is based largely on genetics. You can enhance any muscle if it exercised properly to adapt to the goals selected.

 

[wallyd]

what is this turbocharge crap? what does it have to do with any thread you posted it in?

 

[M FREAKY]

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