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2003/02/12, 10:09 AM
Working a muscle "good"means inflicting some damage to it so it needs time to rest and regrow stronger. It is the theory and reason we do this. Now, there are different degrees, some get muscle soreness all the time, even after working out and the next day still and beyond till it heals. Others don't, but they work the muscle just as hard if not harder, but only "feel" the soreness while doing the set. Both cases involve usually what is called going to failure. Meaning basically that when you think you can't possibly get one more rep, you do. And then maybe another with help. It is when the muscle completely fails in other words. If you do this type of training, which is by the way pretty brutal, that is why you need at least 4 days(I prefer 6) between working that muscle again,or it is not fully recovered, and working a muscle not fully recovered is a weaker muscle. The amount of reps to get there should be heavy enough where by the 8th rep or so, you are at least almost there. By 9-10, you should be at failure. 4 exercises, 9-10 sets for major body parts, and 3 exercises, 9-10 sets for smaller body parts should do it for most. If you can still do more, then the weight is too light, and you need to increase it. A rep range of 6 may be fine for you too with a heavy enough weight, you will have to experiment with this to see which makes you grow the best, but complete muscle failure is what you are after to make it as you call it "good".
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Failing to plan is like planning to fail!
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