AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
I want to add muscle and gain strength and power from weightlifting. However i have had conflicting information.
Some say do 3 sets of 4-6reps, some said 3x 7-12 reps and other people suggested a 10, 8, 6 pyramid routine.
Please point me in the rights direction!! which of the above routines will help me achieve my goals?
Thanks
Answer Hi Matt. First thing, forget about the pyramid program. It creates to much fatigue in early sets. Second, what works for one person is not necessarily going to work for the next. I would suggest setting up your workouts so you are focusing on relative strength and power early in the workout, then functional hypertrophy and strength in the latter part of your workout. For instance, the first one or two exercises should be done in a 4x6-8 reps, 5x5-7 reps, or 6x4-6 reps pattern. Then for the remaining exercises perform 3-4 sets of 8-12 reps.
