My general workouts consists 8-10 sets, of 5-8 reps, just short of failure in the last 4-5 sets, with 60-120 seconds rest between sets.
I have tried to higher reps but due to me using a Accutane a year ago, my joints are seriously messed up when i have to do the same movement over and over again, even running can be painful in the ankles when running longer then a minute.
As soon as i reach 10 reps my joints just seriously ache and are painful, even though i have not stressed the muscle.
I find short bursts i can really hit the muscle hard, without any pain in the joints, i have tried to mix this up by lowering the weights in a very slow controlled manner (5 seconds) to get the intensity there, but i dont appear to be gaining much muscle mass, which is my main goal.
My diet is in check, 20% Carbs (oatmeal, veggies, fruit), 60% Protein (chicken) 20% Fats (fish oil, peanut butter) Im taking in 3200 calories a day and weight is increasing, which seems to me be fat.
Anyone have any advice for me?