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training - 12/30/2007 12:04:11 AM

ss396

Posts: 174
Joined: 12/17/2006
Status: offline

just wanted to know something , im currently bulking and have been for about 8 months , and i am getting bulky ... as i still plan on bulking i am however going sooooo hardcore on the diet come new year , since my goal is mass gain im suppost to do 8-10 reps , someone told me to shoot for 7reps so i build strength , my work out partner brought up the idea of doing heavy 8-10 reps then the next week go lighter and do 15+ reps. then heavy again the following week , would that be good for mass gain/toning.

then i thought well maybe we could do cuz i do about 4 ex's per muscle
so maybe do reps 8-10 on two of them then 15+ on the other two , then the next week switch .... or is that pointless? my goal is mass gaining here.. i need ... i desire and pray for 30 lbs by june but i dunno

Post #: 1

RE: training - 12/30/2007 6:46:25 AM

smoundzou

Posts: 2249
Joined: 5/4/2007
Status: online

I think you should alwasy change up your rep ranges every 2-3 weeks, not because it tricks your muscles but because it allows you to train for a full 8-12 weeks without stalling.

Regarding rep ranges for particular goals... I don't really buy into that theory.. I think it more depends on how your body responds. If you're eating above maintainance you're still going to grow if you do 5 reps or 10 reps.. The biggest problem i see with people who stick to a particular rep range for an entire cycle is they fail to calculate out their plan and end up stalling 3 or so weeks into the routine.. So if they're doing an 8 week cycle.. they end up making little progression for the remaining 5 weeks. The key is progression.

Try doing 2-3 weeks of 10's, then do 2-3 weeks of 5's and then jump up to 15's.. for a few weeks. make sure you start each mini cycle at around 75% of your max lift to avoid stalling.. With a good diet, and progressive load.. you'll make good mass and strength gains doing it this way..

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(in reply to ss396)

Post #: 2

RE: training - 1/18/2008 5:28:30 PM

ss396

Posts: 174
Joined: 12/17/2006
Status: offline

so this week ive started... actually well ya this is my second week , im doing what u said but i guess i got it mixed up , this week and last and i will next week( for a total of 3 weeks) ive been doing 5x5 , then after the 3 weeks im planning on doing 3x8-10 and then 3 weeks after that im doing 3x15plus.

all the same exercises! , is that good?...

also wondering i see tons of people doing stuff dropping weight .. like doing one set of lets say bench with 50lbs dbs and then 45 the next set and 40 the set after that , dunno about rep ranges.
i also see people progress the weight like 40 on set 45 the next then 50... still no idea what their rep ranges are but wondering what this does..

im thinking the reason im kinda stalling is the 9 months ive been training ive kinda stuck to the same exercises like for chest i do incline bench , flat , pec deck , i may changethe order or go from db bells to barbell but i suppose its always the same , is that bad?

other exercises just dont seem to work for me , like flat or incline flys with dbs , i never feel it in my chest and it hurts my shoulders. and decline bench dont feel it in my chest , any ideas of a new routine to try?. the sides of my pecs and bottom portion need some size and definition...should i maybe stray from bench and use those pec machines that kinda have a different rang of motion , or maybe add a twist at the top when i do db press.? im just kinda outta ideas.

what about mixing rep ranges , like maybe on a chest day do like 3x15close grip bench , then 5x5 flat db press. and then3x8-10 pec deck or cable flies , is that good to confuse the muscle?

(in reply to smoundzou)

Post #: 3