Sets vs reps etc...

[pecker1210]

When I do my upper body weights I do x4 sets of x15 reps.

For instance on the Biceps I use a 7.5KG dumbell.

Will this build muscle because I want to form some muscle/shape but do not want to get very big.

Should stick with this weight? How do I progress?

(This goes the same for the bench for my chest?)

Please advise

Gavin

 

[evolution]

Without nitpicking-
up to 8 reps is for strength
between 8-12 is for growth
12+ is for endurance

This is nto to say you won't grow on 4 reps or 15 reps. Calories+intensity in the gym=growth.

Somedays go for 4X6, some days 3X12, etc

By the way, arms are typically better worked in the 10-16 rep range due to slower twitch fiber makeup.

 

[Karky]

Evo is right on. Though i dont think its the training that does most of the difference when it comes to growing, its about diet. Lots of protein and carbs is what you need to grow