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  1. #1
    Registered User tails606's Avatar
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    Lightbulb low reps/heavy weight for mass?????

    how does rippetoe 3 x 5 build mass when the rep range is 5 reps?

    the general consensus is that hypertrophy is best in 8-12?

    is it because you are dealing with such heavy weights that it forces the body to grow/adapt?
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  2. #2
    Registered User paulaussie's Avatar
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    mass

    Bro my advice is dont listen to all that under 6rep training none of the big boys use it to get BIG example: RONNIE COLEMAN , JAY CUTLER

    ronnie once said if u want maximum mass anything under 8 is a waste of time
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  3. #3
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    Originally Posted by paulaussie View Post
    ronnie once said if u want maximum mass anything under 8 is a waste of time
    So why Ronnie is using heavy weights and performing low reps at most of the last sets?
    If you want maximum mass you also need strength so performing more than 8 reps is not the only thing that will help you reaching mass goal.
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  4. #4
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  5. #5
    Registered User EPMD's Avatar
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    The 5 rep sets are designed to focus on strength gains. By adding strength, you will add weight to each of your lifts. Once you add weight to your lifts, your ability to add muscle via your lifts has increased. Eventually you can move to higher rep ranges to fully capitalize on this increased strength to build mass.

    It is much easier to build muscle when you're benching 250 than it is when you bench 150.
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  6. #6
    Lifelong Nattie N@tural1's Avatar
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    Originally Posted by paulaussie View Post
    Bro my advice is dont listen to all that under 6rep training none of the big boys use it to get BIG example: RONNIE COLEMAN , JAY CUTLER

    ronnie once said if u want maximum mass anything under 8 is a waste of time
    oh dear oh dear, this is terrible terrible advice. For starters don't compare Coleman and Cutler who are walking pharmacies to your average run of the mill lifter. Not only do these pro's have awesome genectics but they are chemicaly assisted.

    Take powerlifters, ok they aren't ripped but underneath that bodyfat is huge amounts of muscle from very heavy low rep training!

    Use both styles of training, some rep of 1-5 and some higher rep work.

    Its extremely important to get strong and up your 1 rep max, so when doing higher rep work at 75% of 1RM the weight will be heavier, therfore more effective.
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  7. #7
    Registered User dawgfan2653's Avatar
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    great advice britlifter. thats exactly what i was gonna say before i got done to your post. lol
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  8. #8
    Registered User tails606's Avatar
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    ok nice

    thanks for ideas. I'm thinking this for gaining mass then:

    Week 1

    Tuesday - A

    4 x 8 Squat
    4 x 8 Bench Press
    4 x 8 Deadlift
    3 x 10 Pull Ups

    Thursday - B

    4 x 8 Light Front Squat
    4 x 8 Overhead Press
    4 x 8 Power Cleans
    4 x 10 Weighted Dips

    Saturday - C

    3 x 5 Squat
    3 x 5 Bench Press
    1 x 5 Deadlift
    3 x 10 Pull Ups

    Then switch it up on week 2; It's basically starting strength but with upped reps for mass?

    I'm not a beginner and I'm just sliding into intermediate work, i'm 184 lbs and looking to get to 190 lbs for sporting reasons. I enjoy the compounds and chucking big weights about, i dont like doing isolations.


    do you reckon this plan is ok for what i want, or should i change/substitue anything? i like to keep it simple so i can track reps

    cheers
    Last edited by tails606; 05-02-2008 at 05:10 AM.
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  9. #9
    Lifelong Nattie N@tural1's Avatar
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    If you are a beginner I wouldn't alter the original routine, just do it as it is.
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  10. #10
    Registered User tails606's Avatar
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    i ran the beginners rippetoe and put on about as much weight as im going to get out of that - i was close to overtraining the squat, that s why i want to change abit to add more mass, i like the exercises - the compounds and am up for keeping that running but want to up the reps to keep adding mass

    cheers
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  11. #11
    Lifelong Nattie N@tural1's Avatar
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    Ah I see.

    In that case I would shift to a different format where you don't squat 3x a week, perhaps an upper/lower
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  12. #12
    Registered User tails606's Avatar
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    yeah?


    monday: upper
    tuesday: lower

    friday: upper
    saturday: lower

    or

    monday: push
    tuesday pull

    friday: push
    saturday: pull



    4 sets per exercise for 8 reps?

    eg.

    monday: push

    squat 4 x 8
    bench 4 x 8
    overhead press 4 x8
    dips 3 x 10


    tuesday pull

    4 x 8 - deadlift
    4 x 8 - power clean
    3 x 10 pull ups
    3 x 10 barbell curl


    ???now i'm a bit stuck, i think i like the push/pull better because it allows youto mix up upper and lower??
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  13. #13
    Registered User mavrick77's Avatar
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    Originally Posted by tails606 View Post
    how does rippetoe 3 x 5 build mass when the rep range is 5 reps?

    the general consensus is that hypertrophy is best in 8-12?

    is it because you are dealing with such heavy weights that it forces the body to grow/adapt?
    let me make it plan and simple...LEARN YOUR OWN BODY...not ronnies, not jays...learn what works for you. pick a routine, stick with it..if it works stick with it, if it doesnt change it.....keep looking till you find how YOUR body responds. while 6 reps may work for me, it may not work for you...while working a bodypart once a week may work for me, 2x may be best for you....alot also depends on your experience and where you are in your life.
    I do not sugar coat things, but you got in the condition you're in by "sugar coating."
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  14. #14
    Registered User tails606's Avatar
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    ^^^thats a fair point but id rather base my next workout which im going to spend lots of time and effort on, on a bit of understanding.

    i know that splits aren't too good for me; i spent a year doing that and thenswitched to full body after reading these forum pages and put on more mass in a month then i did in a year of splits

    im now plateauing in turns of weight with the full body three times a week doing low reps so i thought id switch up to reps of 8
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  15. #15
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    mass = more food.
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  16. #16
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    Originally Posted by tails606 View Post
    ok nice

    thanks for ideas. I'm thinking this for gaining mass then:

    Week 1

    Tuesday - A

    4 x 8 Squat
    4 x 8 Bench Press
    4 x 8 Deadlift
    3 x 10 Pull Ups

    Thursday - B

    4 x 8 Light Front Squat
    4 x 8 Overhead Press
    4 x 8 Power Cleans
    4 x 10 Weighted Dips

    Saturday - C

    3 x 5 Squat
    3 x 5 Bench Press
    1 x 5 Deadlift
    3 x 10 Pull Ups

    Then switch it up on week 2; It's basically starting strength but with upped reps for mass?

    I'm not a beginner and I'm just sliding into intermediate work, i'm 184 lbs and looking to get to 190 lbs for sporting reasons. I enjoy the compounds and chucking big weights about, i dont like doing isolations.


    do you reckon this plan is ok for what i want, or should i change/substitue anything? i like to keep it simple so i can track reps

    cheers
    For intermediate level trainers, that's a pretty decent program. It looks a lot like a typical Texas Method-based program that uses the Volume-Recovery-Intensity template. Personally, I would save deadlifting for Friday's workout only and sub the 4x8 deadlifting on Monday with barbell rows, cleans, or some other less intense pulling exercise, but that's just me.
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  17. #17
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    I dont really subscribe to the notion that there are designated rep ranges for specific goals. strength, mass, and endurance all go hand in hand. the key is variety. obviously if you stick with a low rep routine for an extended period of time you may build more strength than otherwise, but if you keep changing it up every few weeks or so you make gains in every area. Example: My Squat 1RM went from 455 to 495 in about 5 weeks and I was using a 2x20 scheme the whole time. I also gained about 8 pounds in that time so I added mass and gained strength while following an "endurance" routine.
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  18. #18
    Registered User tails606's Avatar
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    Smile

    ^^^^


    nice one fellas

    sometimes you need someone to just say, yeah that looks good - now go and do it. I've made some modifications, as suggested:

    Tuesday - A

    4 x 8 Squat
    4 x 8 Bench Press
    4 x 8 Barbell Row
    3 x 10 Pull Ups

    Thursday - B

    4 x 8 Light Front Squat
    4 x 8 Overhead Press
    4 x 8 Power Cleans
    4 x 10 Weighted Dips

    Saturday - C

    3 x 5 Squat
    3 x 5 Bench Press
    1 x 5 Deadlift
    3 x 10 Pull Ups

    Then switch it up on week 2; I will also at the end of each month change the first squatting session (tuesday) to a 2x20 as suggested above. that should give me enough variety for now. when that runs dry ill probably move to a 4 day push/pull - but i dont need to worry about that for some time now

    nice
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  19. #19
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    Originally Posted by ThiZzNation925 View Post
    Reps.. I like the way that was written.
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  20. #20
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    Originally Posted by paulaussie View Post
    Bro my advice is dont listen to all that under 6rep training none of the big boys use it to get BIG example: RONNIE COLEMAN , JAY CUTLER
    yeah, STICK WITH DA ROIDS!!!11!

    don't take advice from people who say 'bro.'
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  21. #21
    Registered User tails606's Avatar
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    lol

    im only after around 11 pounds here

    the last thing i want is to look like ronie coleman
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