How many sets/reps for this ...?

[That70sShowDude]

gain some weight in muscle

im already in very good shape, i was 3rd in the nation individually for high school fitness (competition was last month), whenever i dont have a shirt on, friends say im jacked, so muscular, stuff like that ... body fat % is really low and i have good muscle (can do 40 deadhang pull ups) .......... im 5'9" 145lbs ... i want to gain some muscle without losing 'tone'

right now (for weights) im doing usually 5 sets of 10 or 12 reps on stuff ... sometimes 4 sets of 10 ... sometimes 5 sets of 15 ... i dont know if this is right because i see most other guys at the gym doing higher weights than me but lower amounts of reps............... (pull ups, push ups, sit ups arent done like this though, i do millions of these)

[momentum333]

Hey, I think you should aim between 8-10 reps, even as low as 6. It'll be tough to gain muscle without any body fat at the same time but it can be done. 40 pulls ups- very impressive. Nutrition is going to play a huge part so get that figured out before hand and then go for it.

[lens_d]

40 pull ups that is impressive. Put on a dip belt and add some weight

There are many different rep and set schemes out there it depends on what your goals are. Make sure to lift heavy as you can if you can do 15 reps weight is way to light.

[cassiegose]

I would increase weight and decrease reps. Try 5 sets of 5-6 or 4 sets of 8.... you could even try 6 sets of 4 every once in a while just to switch it up. If you want to build muscle you must force your muscles to grow... by using heavier weights. If youre using lighter weights and higher reps you would be encouraging muscle endurance more than growth. If you start pushing around heavier weights you will be forcing the muscles to grow to handle the increased resistance. How many grams of protein are you currently eating? I would shoot for 145-220 grams a day. Your muscles require protein to grow. Also, make sure your getting enough complex carbs and healthy fat in addition to the protein.

Lastly... congrats on placing 3rd in the nation! That is awesome! And 40 pulls.. also great. As lens_d suggested... definitely add some weight to those to challenge yourself a bit more and add muscle.

Great job!

Cassie

[RK19]

40 pullups! i gotta see a video of this.....you must weigh about 10kg!

[ketchuplover]

gain some weight in muscle

im already in very good shape, i was 3rd in the nation individually for high school fitness (competition was last month), whenever i dont have a shirt on, friends say im jacked, so muscular, stuff like that ... body fat % is really low and i have good muscle (can do 40 deadhang pull ups) .......... im 5'9" 145lbs ... i want to gain some muscle without losing 'tone'

right now (for weights) im doing usually 5 sets of 10 or 12 reps on stuff ... sometimes 4 sets of 10 ... sometimes 5 sets of 15 ... i dont know if this is right because i see most other guys at the gym doing higher weights than me but lower amounts of reps............... (pull ups, push ups, sit ups arent done like this though, i do millions of these)

What did the fitness competition consist of? btw congrats

[That70sShowDude]

gain some weight in muscle

im already in very good shape, i was 3rd in the nation individually for high school fitness (competition was last month), whenever i dont have a shirt on, friends say im jacked, so muscular, stuff like that ... body fat % is really low and i have good muscle (can do 40 deadhang pull ups) .......... im 5'9" 145lbs ... i want to gain some muscle without losing 'tone'

right now (for weights) im doing usually 5 sets of 10 or 12 reps on stuff ... sometimes 4 sets of 10 ... sometimes 5 sets of 15 ... i dont know if this is right because i see most other guys at the gym doing higher weights than me but lower amounts of reps............... (pull ups, push ups, sit ups arent done like this though, i do millions of these)

What did the fitness competition consist of? btw congrats

thanks, it consists of sit ups, push ups, standing long jump, pull ups, and running. you are scored in each and can get a score of 0-100pts for each category... you have to do the sit ups all the way up and down doing 100 in under 2min ..... 60 push ups chest to ground, arms locked at top, w/o stopping (you can hold in up position), but you have a 2min time limit ..... standing long jump max score is 9'10" which not many people can do (if we took the stupid standing long jump out of the comp, id be #1 in nation) ..... then a 5 pace/sometimes 10 pace 300 yard shuttle run (i got 44.09 seconds which is the best of all time and this started in the 1960s), max score for run is 44 seconds, so close ............ nat'l champ had 490, 2nd had 486, i had 478