Im doin 4 sets of?
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Increase the weight by 5-10lbs and make sure you are getting enough rest between workouts and also enough days to let your muscles rest.
That should be fine. You may want to increase the protein in your diet for improved muscle results. Dont go overboard. Everything in moderation.
Kick it up. Do abs until youre abs are about to crash on you. Then do it again. Do 4 sets of the rest of your musclues but increase the weight. Use 15 reps as the warm up weight. Then increase and do 12, increase do 10, increase do 8, increase do 6. Be sure to rest inbetween each set. Do about 3-4 exercises per muscle group. Ive been doing this routine for about a year or so, i started with a max bench of 175, now im benching 245. Want big muscle you have to use big weight. From the sounds of it youve got a stable base so kick up the weight and decrease the reps. Try taking protein supplements for one meal a day. Decrease the amount of sugar and fatty foods. Drink 120oz of water a day. And dont forget your cardio.
4 sets of 15 is a high number of reps if you want to be building muscle. Reduce it to 3 sets of 5 but increase the weight significantly. This will be more effective at adding muscle mass.
As they've already stated, once you get comfortable with what you are doing up the weight, but only slightly because you could end up injuring yourself if you push too hard before you are ready too. Eating healthy will help too with your overall muscle formation so that your body has the energy to form the new muscles.
You need to read up on the subject.
Your physiology is unique, so there isn't a simple 'recipie' like 'do X number of these'. You are trying to provoke a reaction (muscle growth; 'anabolism' or 'hypertrophy').
The specific movements that will provoke this reaction, differ from one muscle to another. This is because they are constantly comparing what you ask them to do with what they are used to. They can't tell whether a particular movement is exercise, or work, or your method of travel to the pub.
The 'right amount' to stimulate muscle growth is 'as many as you can do'. The rule is: 'every set to failure'. This persuades the muscle that you need more bulk in order to achieve whatever it is you're trying to do. If you fail after a lot of work, the growth will be slow (the muscle thinks you just need more rest). If your 'set-to-failure' is short, then the muscle knows that you're trying to lift something heavy, and will pack on the size as quickly as possible.
The shortest practical set is 3 (you do need to repeat the movement, and check that you're doing this correctly). But there's a problem. Muscle gets stronger very quickly. The tendons, ligaments and bones that the muscles are levering against, adapt very slowly. So if you go for maximum growth, you can damage the other tissues by overworking them.
15 is great, if you work heavy enough to fail at this number. It would be even more practical to aim for longer (failure) sets, and find out how much you can do WITHOUT ACHING the next day. Longer sets will make you stronger, but slowly enough for the bones and connective tissues to keep up. You should avoid working out on days when you ache, so a 'no aching' rule will allow you to work every day.
If you aren't used to the 'sets to failure' technique, it will be difficult to avoid aching the next day; this means you can work out on alternate days, with sets that seem very long. When you are stronger, so that you no longer ache the next day, you can choose whether to work daily, or stay with alternate days, increase the weight and work shorter sets.
If you read up on muscle-building techniques while carrying out this preparatory work, you will be in a good position to confidently and safely get the physique you want.
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