From: jwabik@uc.msc.edu (Jeff Wabik)
Newsgroups: misc.fitness
Subject: Re: Building Muscle
Date: 30 Dec 92 20:05:38 GMT
Organization: Minnesota Supercomputer Center

In article <1992Dec29.160633.24612@wam.umd.edu>, sfjr@wam.umd.edu (Steve Russell) writes:
> I've got a few questions for the "bodybuilding" experts out there.

Experts?  On USENET?  Please.

I'm gonna try to give some answers to these questions..   let me prefix
this with a few disclaimers first:

	* Every body is different
	* This information provided for planning purposes only.
	* Your actual mileage may vary.

.. and of course:

	* Contents under pressure.
	* Offer expires at midnight tonight.
	* No user servicable parts inside.
	* Do not attempt to open cover.
	* Risk of shock.
	* Refer servicing to qualified personnel.
	* Highly flammable.

> I've been doing it up on the aerobic exercises for about half a year
> now to lose some fat and this is still my goal.  I started doing
> some weight training to prevent undo muscle loss ( 3 sets of 8,
> one exercise per body part).  Im thinking now about increasing
> the muscle mass in my arms and shoulders.  Im a mesomorph.  Would
> going on a "muscle building" program interfere with fat loss?

My experience is that aerobic activity [fat loss] interferes with 
muscle growth.   The only way I can think of that muscle growth 
would interfere with fat loss [essentially, buring calories] is 
if you were too sore from lifting to do the aerobic work.  Make sure
you understand the difference between "weight loss" and "fat loss".
I know WAY too many people who fixate on "losing weight", when 
in reality, they need to "gain weight, but lose fat."

> What is the best rep scheme for increasing lean tissue?

Generally, lower reps [which means heavier weight] will build more 
mass and strength.  Higher reps [less weight] will tone/shape.  
"Lower reps" is nothing less than 5's, and "higher reps" is nothing
more than 15's.    

NO MATTER WHAT your rep scheme is..  if you're doing 6's, or if
you're doing 15's..  the ONLY way you're going really obtain the 
results you want is by TRAINING TO FAILURE.  That is, if you're 
doing 6's, that 6th rep should KILL you to complete.  If you get
7, next week its time to up the weight.  Same is true for 15's.

Now, you're going to have to experiment around to find which rep
schemes work best for different parts of your body.  For me, my calves
and traps grow like mad off very heavy 6's, while my chest and legs
like 8's and 10's, and my arms like 10's and 12's.   No one said
this was going to be easy.

> How many exercises per body part is optimal for building?
> How many sets per exercise is optimal for building?

It depends on the program you're doing.  When I'm doing a heavy
low-rep program, I'll do pretty much 8 sets for all body parts.. 
When I'm doing more of a "bodybuilding" program, I'll do anywhere
from 8 to 14 sets per body part.  "optimal" is really completely
different for every person.. 

How many exercises you do per body part depends on the part..  
There are some muscle groups that can be worked from different 
angles..  (front thigh, pectorals), and its very important to 
do a complete range of exercises for those parts.  There are
other parts (hamstrings, biceps) where there is no real or 
effective way [sometimes in my opinion only.   :-] to work 
them differently.    So the answer to your question is that
for parts that can be worked from different angler, make sure
you do that to ensure the best development.  Beyond that,
boredom should dictate how many other exercises per part 
you do.

> How many times per week does a muscle need to be stressed
> to grow?

The real answer is "it depends on your age".  When you're young (less
than 21), you can probably work a bodypart every 3 days.  As you get
older, the recovery period gets longer.  The rule of thumb is, "never
work a bodypart that is still sore from the last time you worked it".
Muscle will begin to atrophy [depending on activity levels] after 6 or
7 days, so don't rest too much, however.





Again..   These are OBSERVATIONS, and not HARD RULES about muscle
growth..  EVERY BODY IS DIFFERENT.  If I've said something that's
"WRONG WRONG WRONG", then let me know..   But beyond that, the info
contained herein is intended to be a "guideline", and I'm going to
ignore you if you flame me.  :-)

	-Jeff

--
Jeff Wabik				E/Mail:	 jwabik@msc.edu
Minnesota Supercomputer Center 		AT&T:    +1 612 626 0211
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