people always judge this wrong

high weight is not what makes muscle grow its the work the muscle does.

100k may be heavy to someone but light to another.

find a weight that is such you can get to 10 reps & struggle on your 10th. THAT IS YOU BASE FOR WHAT U CAN LIFT..

(there is also 1rep max look that up)

then what you do is decide from there....

MUSCLE MASS: 6 - 10 reps

4 sets of 10 reps (as you do more you will not be able to push your full 10, just max out on each set & have a 1 min rest between each set (your supposed to have a 3-5 min rest between if you want real size but who has that sort of time)

also this is only on compound exercise... isolation stuff u need to be carefull not to overdo it, isolation is essentially to tire the muscle so it works more when your doing your compound stuff i.e bench, squats etc)





STRENGTH GAIN 1-5 reps

Your body is made to adapt for survival, if its being put under extreme duress it thinks

SHIT I NEED TO BE ABLE TO LIFT THIS WEIGHT QUICKLY so if you make it so you can only get 5 reps or less your body is just learning BRUTE FORCE.

U NEED A SPOTTER AND YOU ONLY DO THIS ON COMPOUND TO START WITH... BE CAREFULL







TONING

You need supersets 12-15 reps followed by a light exercise to keep your heart rate up.

none stop movement nice & controlled