Shorter resting periods between sets

[Naaperushiva]

9 hours ago, Staysafebro said:

I used to do 8 reps  for heavy weights and have seen decent result. 1 inch bicep growth per 25 days. A little bit of fat cut down is needed. Two months target cheppalante.

There is no rule of thumb in body building baa...I personally think that nutrition and intensity of ur workout is more important than some specific weight and the no of reps...Just experiment and know ur body better , then obvsly results will follow

[Run]

if your goal is to build muscle... progressive overload is necessary  for increase in muscle size

it can be done in different ways

you can do with lower weights with more no of reps....but once you feel comfortable.. you have to increase no of reps (progressive overload ) .... only problem is over the time you end up spending more time in gym with lot of reps

other way is with heavy weight ..with less reps ..more rest time obviously  so that nervous  system is back to normal to lift heavy....

always the combination is better..

looks like your trainer is working on endurance first... talk to him and ask his plan and discuss 

[Pichekkistha]

17 hours ago, Staysafebro said:

I used to do 8 reps  for heavy weights and have seen decent result. 1 inch bicep growth per 25 days. A little bit of fat cut down is needed. Two months target cheppalante.

Loosing fat and building muscle can't happen at the same time unless you have a crew that trains and gives you precise food every 2 hrs. 99.99% cases, you add a little fat too when you try to add muscle and vice versa. When you loose fat,you loose a bit of muscle too.

Let's say your target is to be at 180 lbs with ripped body.

1st phase bulk up to 220 lbs. Eat a lot of carbs and protein. Remember carbs are as important as protein to add muscle. Also, focus on form and push your weights up during this phase. after this point, you will have like 20-25% fat.

2nd phase come down to 180. Eat lesser carbs than required. Do more reps with shorter resting periods. After this phase, you will have less than 10% body fat.

Remember, always include cardio here and there in both phases.