reps and sets?
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reps and sets? - 5/10/2008 5:56:13 PM
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WIsFinest
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To get bigger what sort of reps and sets should I be doing??
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RE: reps and sets? - 5/10/2008 6:33:54 PM
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Tommy_Boy420
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4-6 HEAVY reps 4 sets. go mad heavy low reps youll bulk up in no time. and go heavy i cant emphasize this enough, im sick of my friends/people in gym going 4-6 reps with light weight, thats not gonna do a thing.
But if your new to lifting, go 10-12 reps moderate/light weight. hope it helps.
_____________________________
"A severed foot is the ultimate stocking-stuffer"
"Obsession is what the LAZY use to describe dedication"
"You put your faith in Christianity.
I put mine in artillery"
(in reply to WIsFinest)
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RE: reps and sets? - 5/10/2008 8:03:01 PM
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WIsFinest
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Yeah thanks that makes sense... I just like to make sure I am using really good form, but I guess I can still do that and add some weight to my sets... thanks again
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RE: reps and sets? - 5/10/2008 10:37:01 PM
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grover_7up
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i guess id beg 2 differ...
marc posted a pdf stating that 4-6 repsof heavy sets- strength gain
8-12 for mass /muscle gain
nethig above that for endurance.....hope this helps
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RE: reps and sets? - 5/11/2008 12:49:17 AM
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MDClifter
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Nobody's mentioned diet yet? To get big you are going to have to eat big (especially if you are an ecto). I'd say high reps (12 rep range or so) to put on size and get plenty of protein, complex carbs, and some good fats, 5-6 meals a day if you are serious about it. Honestly, as long as you are lifting hard and feeding your body the reps/sets won't matter as much to start off. Be sure to mix it up as well, don't do the same routine over and over.
_____________________________
I'm a work in progress...
5'10
01/01/08 - 207lbs.
06/15/08 - 165lbs.
Still cutting... looking forward to clean bulking.
Bench: 285x1
Squat: 250x1 (legs need lots of work)
Deadlift: 255x1 (first max)
Shoulder BB Press: 185x1
Stack = ON 100% Whey, 100% Casein, BCAA Caps, L-Glutamine, Multivitamin
(in reply to grover_7up)
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RE: reps and sets? - 5/11/2008 1:34:40 AM
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Nm0ney34
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Wrong, to get bigger you generally want something with more reps 8-12 is good. What you suggested is geared more towards gaining strength.
IMO sets has nothing to do with it, sets depends on how you split up the workload through out the week.
and of course if you want to get big you need an excess of calories exceeding your daily maintenece.
quote:
ORIGINAL: Tommy_Boy420
4-6 HEAVY reps 4 sets. go mad heavy low reps youll bulk up in no time. and go heavy i cant emphasize this enough, im sick of my friends/people in gym going 4-6 reps with light weight, thats not gonna do a thing.
But if your new to lifting, go 10-12 reps moderate/light weight. hope it helps.
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to Tommy_Boy420)
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RE: reps and sets? - 5/11/2008 5:10:10 AM
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coldfire
Posts: 1297
Joined: 2/15/2007
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quote:
ORIGINAL: Nm0ney34
Wrong, to get bigger you generally want something with more reps 8-12 is good. What you suggested is geared more towards gaining strength.
IMO sets has nothing to do with it, sets depends on how you split up the workload through out the week.
and of course if you want to get big you need an excess of calories exceeding your daily maintenece.
quote:
ORIGINAL: Tommy_Boy420
4-6 HEAVY reps 4 sets. go mad heavy low reps youll bulk up in no time. and go heavy i cant emphasize this enough, im sick of my friends/people in gym going 4-6 reps with light weight, thats not gonna do a thing.
But if your new to lifting, go 10-12 reps moderate/light weight. hope it helps.
Hypertrophy, is a result of microtrauma induced over a period of time through progressive overload. To get this, you need to do some work at high enough intensity. So, you couldn't do just a set of 30 reps, because it would be low intensity and you can't just max out with a 100% RM because it wouldn't be enough work (most of the time).
Sets and reps are just a way to cluster your work so you get enough. So the point is to find the fine line, like 3x8 or 4x6 or 5x5 or whatever. There is no golden rep range, because it changes with the trainee and his advancement, though sets of 5 across work for most people.
As long as you get enough volume with enough intensity it works. It could be with sets of 10-15 (not for long though) or even sets of singles across.
< Message edited by coldfire -- 5/11/2008 5:16:14 AM >
(in reply to Nm0ney34)
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RE: reps and sets? - 5/11/2008 6:55:57 AM
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RollingStone
Posts: 1199
Joined: 12/15/2007
From: Pittsburgh
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in my opinion you can only work in the hypertrophy range so long before you stop gaining size because your strenght is limiting you. You need to constnatly be increasing your strenght and then using it in high volume higher rep exercise to get that size, but your only going to get as big as your strength permits you. Vary in your rep ranges. Do high intensity once a week and high volume once a week. Or go on a strenght gain phase for 3-6 weeks then switch to a size plan for the next few.
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http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to coldfire)
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RE: reps and sets? - 5/11/2008 10:27:32 AM
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Tommy_Boy420
Posts: 1228
Joined: 10/7/2007
From: NY
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quote:
ORIGINAL: coldfire
quote:
ORIGINAL: Nm0ney34
Wrong, to get bigger you generally want something with more reps 8-12 is good. What you suggested is geared more towards gaining strength.
IMO sets has nothing to do with it, sets depends on how you split up the workload through out the week.
and of course if you want to get big you need an excess of calories exceeding your daily maintenece.
quote:
ORIGINAL: Tommy_Boy420
4-6 HEAVY reps 4 sets. go mad heavy low reps youll bulk up in no time. and go heavy i cant emphasize this enough, im sick of my friends/people in gym going 4-6 reps with light weight, thats not gonna do a thing.
But if your new to lifting, go 10-12 reps moderate/light weight. hope it helps.
Hypertrophy, is a result of microtrauma induced over a period of time through progressive overload. To get this, you need to do some work at high enough intensity. So, you couldn't do just a set of 30 reps, because it would be low intensity and you can't just max out with a 100% RM because it wouldn't be enough work (most of the time).
Sets and reps are just a way to cluster your work so you get enough. So the point is to find the fine line, like 3x8 or 4x6 or 5x5 or whatever. There is no golden rep range, because it changes with the trainee and his advancement, though sets of 5 across work for most people.
As long as you get enough volume with enough intensity it works. It could be with sets of 10-15 (not for long though) or even sets of singles across.
aah, i see the light now!
yeah, im not that educated in the training area but im trying to get more educated on it. i mean i lift weights with concentration on form, but thats as far as i go lol
_____________________________
"A severed foot is the ultimate stocking-stuffer"
"Obsession is what the LAZY use to describe dedication"
"You put your faith in Christianity.
I put mine in artillery"
(in reply to coldfire)
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RE: reps and sets? - 5/11/2008 6:32:28 PM
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WIsFinest
Posts: 8
Joined: 5/10/2008
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I have been doing reps in a range from 6-12, I always feel a great pump in almost all my lifts besides my back and legs just because I think it is hard to get a good pump in those areas. I also switch my routine up every 3 weeks are so since I started.
Thanks for all your posts the more I learn the better I feel...
BTW I eat like a mad man, I try to eat 5 meals a day consisting of much chicken, tuna, milk, cottage cheese and all the other good stuff. Also a protein shake twice a day... I have went from 180 to weighing 200 in about 5 months.
(in reply to Tommy_Boy420)
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RE: reps and sets? - 5/11/2008 7:20:59 PM
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brihead301
Posts: 3574
Joined: 6/7/2007
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Ya, there's no magic number, but for beginners doing 3 sets of 5 reps starting out a low weight and slowly adding weight every single workout for as long as possible along with a bulk diet, is a sure way to get big as hell.
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(in reply to WIsFinest)
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RE: reps and sets? - 5/12/2008 5:19:11 AM
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xXxDavexXx
Posts: 52
Joined: 11/7/2007
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This has kinda stuck with me; The stronger you are the more weight you lift, the more weight you lift the more fibers you recruit and the bigger you will get. Clean diet and lots of protein.
My chest day I do 5 to 6 heavy reps for 5 sets with the flat/incline bench. I follow this with some lateral delt reps (a break for my chest). Then I tear my chest up again with DB presses flat/incline 8-10 reps 5 sets. Our heaviest DB’s are 32kilos so I’ve almost out grown them.
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keep it stupid simple
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240lbs
(in reply to brihead301)
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RE: reps and sets? - 5/12/2008 1:29:34 PM
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brihead301
Posts: 3574
Joined: 6/7/2007
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haha, I like your sig Dave.
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Squats are better than steroids
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