Please o masters of muscle growth and might help me!!!

[downsent]

Please Help

I'm 5'4 150lbs I dont have alot of time to lift, but i can lift every day. what kind of sets and reps and rests should i do to add some size. I'm not a bodybuilder I'm a kickboxer. Usually I do one body part a day and its in the relm of heavy weight. Please help me. I know nothing NOTHING!!

 

[bigmag]

Try to get around 12 sets per body part and your rep range should be about 4-10. The highest I would go would be twelve but I would definately not go any higher than that.

 

[bignate73]

you gotta decide or post what you are training for.

speed?
strength?
size?

it makes a difference.

basically...why are you throwing weight training into the mix?

cosmetic reasons? athletic? etc.

otherwise you can get the wrong advice. this board has primarily those that train for power or size. if you specify what youre working on, the ones that have experience in it will speak up.

 

[downsent]

thanx bignate, well im looking to get stronger but not take away from my speed when i throw punches or kick. Won't size come with strength? I dont want to get huge just be strong and fast. And looking good wouldnt bother me either. I dont know if this makes my question any clearer.

 

[estropes]

higher reps

Size doens't nessasry come with strength. It's powerlifter vs. Bodybuilder vs. MensHealth type build (and many more types of body type). I think the body type your looking for is MesHealth type built. In which case I'd keep the weight's about 55-60% of your max and try to get about 3 sets of 10, and maybe three to four excercises per body part. As for resting I'd do a minute to a minute and a half between sets. That's just a basic beginner workout. If your already lean then you should start seeing a difference in about 2 months...not big change, but enough to keep you motivated.