Number of reps...

[microcentillion]

I'm nearing my fifth consecutive month of lifting now, and while I'm still seeing pretty consistent gains, I've started considering efficiency with my lifts...

I always do three sets, and typically shoot for 8-12 reps (15-20 for legs). Bodybuilding.com suggests 3x10-15, a few people here have mentioned 3x8-10, the 'Schwarzenegger Bible' says 5x5, and some huge guys I know personally do reps of 5-8 until they can't lift anything anymore.

The gym I go to is a tad more than 19 miles from my house, so I want to maximize my 'muscle destruction' while I'm there. If I'm trying to continually increase my 1rm, and gain mass quickly, what set/rep layout would you suggest? Is there any of the above I should specifically avoid?

 

[MrPump]

I'm nearing my fifth consecutive month of lifting now, and while I'm still seeing pretty consistent gains, I've started considering efficiency with my lifts...

I always do three sets, and typically shoot for 8-12 reps (15-20 for legs). Bodybuilding.com suggests 3x10-15, a few people here have mentioned 3x8-10, the 'Schwarzenegger Bible' says 5x5, and some huge guys I know personally do reps of 5-8 until they can't lift anything anymore.

The gym I go to is a tad more than 19 miles from my house, so I want to maximize my 'muscle destruction' while I'm there. If I'm trying to continually increase my 1rm, and gain mass quickly, what set/rep layout would you suggest? Is there any of the above I should specifically avoid?

I'm going to give you the best advice ever.... hire a trainer.

The one things I have come to realize is that I know 1/10th of what it takes to be efficient in the gym and what and how to lift...compared to the guys on the board. If you are serious about wanting to get into shape in the most efficient and healthiest way possible, hire a trainer.

Sure, you can play around with what you do. Make some changes here and there, add lifts, change lifts, eat this, eat that... but realistically, you can spend months and even years trying to figure it all out... Spend the $300, its a great investment.

 

[microcentillion]

Would a standard Gold's Gym internal trainer be sufficient? Or should I be looking elsewhere?

 

[MrPump]

Would a standard Gold's Gym internal trainer be sufficient? Or should I be looking elsewhere?

I am of the opinion that if you can find the right trainer in the gym, you should hire them (if all is equal). Although training via the web can be sucessful, I think having someone there to keep you in line (especially when you are new to this) is always beneficial. Especially if you dont know much about how to lift correctly.

however, thats me.... and my opinion. some differ.

Go to your gym and ask around. Ask for client recommendations. Be picky as hell, be selective. If you are going to spend the money, damn it you need to research it. If you talk to your trainer and he doesnt seem like a right fit, THEN GET A DIFFERENT ONE!

As for looking here at Alex, phil, or shelby or any of the others on this board. I am a bit bias. I have been a member for almost 4 years, I see the transformation pictures they put up and I have very impressed each time.
I see the advice they give out and these men know their shit.

Search the forum for "Transformation" and look at the photos... then, I am sure if you PM them, they will give you the basics on what they offer (PM them to find out, i dont want to speak out of line). I know Alex has a website you can view.

This is your life, your body, your goals, you need to find the person that you feel will help you out the best.

More importantly, once you find your "fit" DO WHAT THEY SAY! If your going to go at this half ass, dont waist their time. Go all out!