coming up to easter I want to have a good 3 months on a bulk, is lighter weights the way to go for mass and shape? also eating in a calorie surplus too
OH, BY LESS REST I MEAN LESS REST TIME BETWEEN sets lol
|
-
03-02-2010, 10:30 AM #1
-
03-02-2010, 10:43 AM #2
-
03-02-2010, 10:44 AM #3
-
03-02-2010, 10:46 AM #4
6-15. 6-8 is on the lower end. I usually prefer 8-12. I usually don't go under 8 unless it's like Deads.
OP, muscle mass has more to do with your diet then your weight training routine.I had all the normal teenage fantasies..cars, girls, money, blow. Then my parents left for a week, and all my fantasies came true!
-
-
03-02-2010, 10:53 AM #5
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
-
03-02-2010, 10:54 AM #6
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
-
03-02-2010, 10:57 AM #7
4-6 are considered the strength range. I use 6-8 as a guide and go to failure. This usually means I'm squeezing out 9 or 10 reps. Then I add weight next time. If your diet and rest are in order you can have pretty linear progression this way until near the end of your training cycle. It's kind of a hybrid strength/mass system but it's working extremely well for me.
-
03-02-2010, 11:01 AM #8
-
-
03-02-2010, 11:13 AM #9
-
03-02-2010, 12:12 PM #10
-
03-02-2010, 12:15 PM #11
- Join Date: Oct 2009
- Location: Maryland, United States
- Age: 48
- Posts: 1,504
- Rep Power: 435
Reps from 1-20 should work!
Seriously, All the crap about hypertrophy v.s. strength reps is just that....crap. Strength work increases hypertrophy and hypertrophy increases strength. I do most of my work at 5 or less reps. But, there are still times when I go to 10+. I'm gaining muscle like a fiend.....it's certainly not because 20% of my reps happen to be between 8-12.
-
03-02-2010, 12:15 PM #12
WTF
Lmfao, dude doesn't the "pump" deliver nutrients in the blood to the muscles your working out? So for one, it is kinda important, and 2, if no nutrients are getting to your muscles, or your not getting that pump or TRYING NOT to get the pump, most likely your taking too long in between sets and that's how your not getting it...
Idk man but that's crazy, never heard anyone say that but...meh
-
-
03-02-2010, 12:20 PM #13
well i think its important, im in my first year of a sports science degree.. hell i may not be the most knowledgable atm, but i have just been taught by a professional sports doctor that hypertrophy and 'the pump' are important for muscle mass growth.. not strength... muscle mass growth.
either my doctor is a bull****ter or i didnt pay attention..ah well, i passed the module tho
-
03-02-2010, 01:05 PM #14
-
03-02-2010, 01:08 PM #15
-
03-02-2010, 01:20 PM #16
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
Last edited by bigtallox; 03-02-2010 at 01:24 PM.
Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
-
-
03-02-2010, 01:24 PM #17
-
03-02-2010, 01:28 PM #18
-
03-02-2010, 01:32 PM #19
- Join Date: May 2003
- Location: Greensboro, North Carolina, United States
- Posts: 1,045
- Rep Power: 523
-
03-02-2010, 01:42 PM #20
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
The reason I say I specifically (normally) avoid the pump, is because for me to get pumped up I need to take really light weight and do 20+ reps. That does nothing for building muscle, at least not for me at my stage. Perhaps once I'm more advanced, it may be different, but my body responds to lifting heavy for low reps ( which doesn't give me a pump ) so that's what I do.
At one point I had a little bicep tendonitis, which training for the pump ( ie really light bicep curls, ie 50 pound dumbbells, for high reps ) seemed to help clear up. Maybe it didn't, but I'm pretty sure it did.Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
-
-
03-02-2010, 02:25 PM #21
- Join Date: Apr 2007
- Location: Getting as Strong as the, Russian Federation
- Posts: 13,506
- Rep Power: 45033
Do both for heavens sake. Eat a **** ton of good calories and lift for both size and strength. We always start our athlete's workouts with a compound lift for strength followed by accessory lifts based on volume or "pump" with reps topping out at about 20.
Too many people are either or. You can do both you know.
-
03-02-2010, 02:47 PM #22
I believe yu should incorporate a variety rep ranges. Find what works for you. I have found that for my purposes I stick to rather lower rep ranges. I usually never go above 8 and usually stay around the 3-6 range. As long as you are using compound movements and have a solid diet yOu will grow. Just. Be consistent in the gym
-
03-02-2010, 03:19 PM #23
-
03-02-2010, 03:31 PM #24
-
-
03-02-2010, 04:56 PM #25
-
03-02-2010, 04:58 PM #26
Short rests, high reps & fatigue work generally is used for sarcoplasmic hypertrophy, ie increasing the gooey filler and glyogen storage in your muscles.. This is the fastest way to gain a small to moderate of muscle but it's a transient adaptation and has a quickly reached upper limit of how far you can take it.
Progression = sarcomere/myofibrillar hypertrphy, ie real permanent tissue growth. And that's best achieved by sticking to rep ranges where you can maintain full concentration and form for a given exercise. The exact rep range will vary for the individual and the lift but somewhere about 5 is a good middle ground and rest periods should be as long as you need to get the reps you need in.
The more advanced you get the more useful fatigue style work becomes in addition to your progression work since progression gains will become increasingly hard to come by. Novices and early intermediates can still get stronger so fast they have no reason to spend time putting icing on their cake since the flan is growing by the week, though as CYTX says a little timed rep work on accessories at the end won't kill you.Last edited by Hut*Hut; 03-02-2010 at 05:01 PM.
To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
-
03-03-2010, 05:36 AM #27
-
03-03-2010, 06:21 AM #28
-
-
03-03-2010, 07:14 AM #29
-
03-03-2010, 08:53 AM #30
Similar Threads
-
Heavy Weight/Light Weight More Reps
By The Coon in forum Workout ProgramsReplies: 4Last Post: 06-05-2009, 05:35 PM -
Jules_d1 cuts the crap (more reps/ less rest)
By jules_d1 in forum Workout JournalsReplies: 696Last Post: 01-28-2008, 05:50 PM -
light weight more reps?
By samit in forum Workout ProgramsReplies: 6Last Post: 08-13-2007, 04:11 PM -
heavy weight low reps VS light weight more reps
By EmericanShady in forum Sports TrainingReplies: 28Last Post: 04-21-2005, 06:19 AM -
Light weight/More reps?
By mslisa29 in forum Losing FatReplies: 2Last Post: 04-28-2004, 05:59 PM
Bookmarks