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From:	michael (69.72.157.72)
Subject:	Re: Basic Weight Training Advice?
Date:	November 4, 2009 at 9:42 am PST

In Reply to: Basic Weight Training Advice? posted by Annalise on November 4, 2009 at 8:58 am:

My simple guidelines for optimal muscle-mass increase would be the following:

1. Focus on major muscle groups -- glutes, hamstrings, back, chest and shoulders w/ minimal attention to smaller muscle groups.

2. Focus on compound/functional lifts -- squats, deadlifts, clean & press, pull-ups, push-ups.

3. Keep your weight on the mid-to-high range/reps mid-to-low -- that is, a weight for each exercise where you can do somewhere between 6-10 reps.

4. Keep total exercise volume lower but medium sets volume -- one exercise per body part each workout, but 4-6 sets. If you're worried about variety for each body part, alternate session to session, not within a session.

5. Allow 48-72 hours between exercising a given body part again. As Dr D says, you can do this by alternating body-parts day to day (e.g., back and hamstrings one day, quads, chest and shoulders the next)or, my preference, full-body workouts every other day.

Good luck & feel free to post back w/ other questions....

Michael Lloyd-Billington
Personal Trainer & Yoga Instructor

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