Reps & Sets For Muscle?

Question

http://en.beijing2008.cn/news/sports/headlines/boxing/n214522641.shtml

How can i get arms like these guys?should i do high reps or low reps?

12 reps?

i am a distance runner too so i have a fairly low bodyfat %

Answer 1

Those guys have those arms because they box. So take up boxing. Anyway, your first problem is that you are a distance runner. Distance runners never have big arms (take a look at a marathon runner and then go look at a sprinter). Big arms, or muscle in general, is about lifting and then getting a caloric surplus (eat more than you consume). As for reps, well, 5X5 is always a good program for both strength and muscle (I don't know why you would even consider high reps). Real advice: do complex movements like the bench, chins, clean, deadlift, squats. The big moves will make you big. Doing silly curls and tricep stuff is only useful if you are already big.

Answer 2

If you want this arms you'll have to work the same harder as their. Don't think that is easy and fast, man.

Answer 3

Find your maximum weight or number of reps you can do in a set if it doesnt involve weights, and do 10 sets of half your maximum.

There are many advantages to this, firstly it avoids injury, secondly it avoids the buildup of lactic acid (makes your muscles hurt for days), and thirdly, it keeps your heart rate up for the longest amount of time. Going all out at the end or using heavy weights is exactly the wrong thing to do.

Just keep a high potassium and protein diet to keep up energy and to have something to build up those muscles with. Three bananas a day will give you significantly more energy. Protein powders are the cheapest and easiest way to get protein, you should intake more than 100g a day.

Answer 4

Great arms! Do reps in the 10-12 range, then finish off a muscle group by going heavy on the last set for about 6 or 7 reps. Have an initial warmup set of about 18 reps just to get the blood flowing.