Hi I would need some help

crimson soldier SG

I want to embark on an intense weightlifting regime for body"shaping" purposes- rounder chest, V-shaped back etc. Any increase in mass will be a plus but not the objective. I don't want to gain too much weight anyway.

Main question: What is the number of sets and reps/set and rest time/between sets that is optimum for my goals?

Side question: Cardio-how important is it as a complement to weightlifting?

Currently very active in paddling sports.

galapogos SG

You will probably need to gain some muscle mass and lose some fat. Don’t be silly and think you can “shape” your muscles. You can gain or lose muscles, you can’t shape them to any appreciable degree short of implants. Work with what your parents gave you.

crimson soldier SG

of course I wouldn't want implants Embarassed

i'm working with whatever I have here!

Marco_Simone SG

set/rep scheme:36-50 reps per exercise

crimson soldier SG

36-50 reps??? Erm...wow.

Marco_Simone SG

Oops I mean for each bodypart 36-50 reps.

E.g Chest,if you do 5 sets of 8 would be 40 total reps.

davidche SG

diet diet diet! you need to be able to compromise your diet for more protein intake before you talk about anything.

crimson soldier SG

i see...

What is the ideal rest time in between the sets?

Marco_Simone SG

Hypertrophy-1-1.5mins