Moderate rep ranges of 6 to 12 are best for a combination of both strength and muscle size (hypertrophy). High rep ranges of 13 to 20 are most beneficial for muscular endurance.

Six Months Of Working Out Results On Your Body If you’re in the weight lifting department, get ready for some heavy compliments from friends and family after 6 months. Your muscle growth will be clearly visible with bare eyes at this point. But what’s even better is that you will also feel more powerful.

The new standard: If you’re doing eight or more reps, keep it to three sets or less. If you’re pounding out less than three reps, you should be doing at least six sets.

The phases are: 1 Phase 1 – No wasted time here. A crazy start to an intense program. 2 Phase 2 – Vastly different from your first 4 weeks of training,… 3 Phase 3 – This is a brutal phase. By using tri-sets you will focus on muscle fullness and roundness. 4 Phase 4 – In this phase the volume is turned way up…

Get Swole: 5 Phase Muscle Building Workout System. This is an intense and proven 20 week training program from MusclePharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up.

As briefly touched upon, Get Swole has five phases that you will go through over the 16 week training period. If you follow the program religiously and complete all the phases during the 16 weeks, you will absolutely experience incredible gains in muscle mass and fat burning.

There’s a lot to expect when you first start the Get Swole program. This program is designed to help change your mindset so that you can cultivate the never give up attitude that will turn you from a bodybuilding failure into a success. In fact, this program is no holds barred, to say the least.