I'm quite an amateur and, for the most part, find most of my answers by reading other threads posted by more experienced members, and after searching around I've failed to yield the results I've been looking for, so I just want to ask directly.
What basics differ when it comes to muscle training for strength and muscle training for aesthetic look? Such as diet, number of sets/reps, programs, etc.
I've been strength training for a long time and enjoy noticing when I can finally add another 5 pounds to a curl for difficulty and such, but I feel as if I will want to try something different in the near future and decided I just wanted to look better. What are some basics points to help me start?
The general guidelines as mentioned in
As said in Wathen, D., Baechle, T. R. & Earle, R. W. (2000). Training variation: Periodization. In T. R. Baechle & R. W. Earle (Eds.).
Essentials of strength training and conditioning (2nd ed.) (p. 395-421). Hong Kong: Human Kinetics.:
Hypertrophy/Endurance – very low-mod intensity (50-75% 1RM), very high-moderate volume (3-6 sets of 10-20 reps)
Basic Strength – high intensity (80-90% 1RM), moderate volume (3-5 sets of 4-8 reps)
Strength/Power – high intensity (76-90% 1RM, depending on exercise), low volume (3-5 sets of 2-5 reps)
Maintenance – moderate intensity (~80-85% 1RM), moderate volume (~2-3 sets of ~6-8 reps)
Competition: Peaking – very high intensity (>95% 1RM), very low volume (1-3 sets of 1-3 reps)
At the end of the day, these are very simple and general points/guidelines, and you really need to find what works best for YOU re each goal, because individuals WILL differ between what works for them and another, etc. - for example, the only thing that makes a difference in the different goals for me is changing my nutrition, because what works best re hypertrophy or strength also works best for me re fat loss as far as training goes.
From observation and experience with myself and clients, as well as "theory" recommendations:
I'm assuming by aesthetics, you actually mean getting lean or creating a proportionate physique - both two very different goals.
Fat Loss:
Nutrition - generally less than Maintenance calories
Training - anything will work
Proportion:
Nutrition - generally more than Maintenance calories, since if you're trying to create a proportionate physique you want to make sure your muscle mass is "even"
Training - focus on your imbalances, moderate to high intensity, the multijoint compound lifts, generally 8-15 reps - depending on the body-part, and recovery periods anywhere from 30 seconds to 5 minutes
Gaining Muscle:
Nutrition - generally more than Maintenance calories
Training - moderate to high intensity, the multijoint compound lifts, generally 8-15 reps - depending on the body-part, and recovery periods anywhere from 30 seconds to 5 minutes
Gaining Strength:
Nutrition - generally the same as for gaining muscle
Training - high intensity, the multijoint compound lifts, generally 3-8 reps, and recovery periods anywhere from 2-5 minutes
~Rosie~
The Primordial Woman