The type of results you want will vary the type of gym training regime you end up with. If you are training to gain strength and muscle size then you need to be careful and pick the right routine for you.

For example, if you want specifically to gain muscle size then a low repetition high weight program would be the most appropriate for you. You will be looking for a program specifically design for your personal strength level and experience.

As a general rule of thumb Hypertrophy or Muscle Gain programs look similar to this:

Repetitions:   8-12   Sets:   2-3   Exercises:   3-4 per muscle group   Effort:   80-90% max

Of course these can vary depending on your physical capabilities and every trainer has a different belief, but this has worked for us and our clientele. Here you are going to achieve high muscle gain and bulk.

General Strength Training

Repetitions:   12-15   Sets:   3-4   Exercises:   3-4 per muscle group   Effort:   70-90% max

Again these numbers can vary slightly and are a general guide, but here we are going for general strength results, putting on lean muscle and size.

Strength Endurance Training

Repetitions:   20+   Sets:   5-8   Exercises:   5-6 per muscle group   Effort:   60-70% max

With a strength endurance program, the aim is to gain lean muscle mass without putting on too much size and weight. You are primarily working through you lactic energy system see http://en.wikipedia.org/wiki/Energy_systems for more detail on energy systems. Basically working for between 30 seconds and 2 minutes at a time will have you working in this system.

These strength training tips are meant as a guide only and as stated you should consult an exercise professional for more in depth and specific programming information.

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