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  1. #1
    Registered User saint sinner x's Avatar
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    Best way to build dense muscle mass? Reps to good answers

    What's the best set/rep/exercise range to build dense muscle mass????
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  2. #2
    KickBox-ER aleks1986's Avatar
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    What musle group are we talking about ?
    KOSOVO IS SERBIA!
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  3. #3
    User ZoranM's Avatar
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    Originally Posted by saint sinner x View Post
    Wrong. All the old school bodybuilders, used to do full body workouts on a 3 times per week basis, split training became popularized when steroids came into play. Full body workouts are superior because it releases the most growth hormones and testostorone during the workout, and strength increases like crazy while doing full body workouts...
    Meh, with such vast knowledge, i don't think you should worry about minor and specific details like sets and reps. Simply do what old school bodybuilders did. It was prior to steroids(you're not on roids), and their muscles were dense. Right?
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  4. #4
    Back to Bulk TrippleA's Avatar
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    Originally Posted by saint sinner x View Post
    What's the best set/rep/exercise range to build dense muscle mass????
    that some time dont lead to any thing cause every body has diff type of body, someone has to work high intensity to get the result other dont.

    but in general there are two muscle fiber
    1-slow twitch : help ex runner and its form by high reps with low wt.

    2-fast twitch : help the power and responsible for muscle growth " gain and muscle mass" and form by low reps with heavy wt.
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  5. #5
    Registered User accoby's Avatar
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    Make sure you do full motion with the weight to hit all fibers in the muscle your working.. My friend only does half motion, and he has a short boxy arm, while when I complete full range the fibers rip evenly along the whole muscle.
    Fast twitch = high reps lower weight
    Slow or muscular= slow low reps high weight
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  6. #6
    Registered User dovet's Avatar
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    Originally Posted by accoby View Post
    Make sure you do full motion with the weight to hit all fibers in the muscle your working.. My friend only does half motion, and he has a short boxy arm, while when I complete full range the fibers rip evenly along the whole muscle.
    Fast twitch = high reps lower weight
    Slow or muscular= slow low reps high weight
    Sorry I think you've got the Fast twitch/slow twitch the wrong way round.

    Fast twitch = high weight, low reps
    Slow twitch = low weight, high reps.

    Have a quick look on the mm2k website under genetics and bodybuilding.
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  7. #7
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    Originally Posted by saint sinner x View Post
    What's the best set/rep/exercise range to build dense muscle mass????
    ((Consistency) x (Progression + Intensity) x (Years of Lifting)) + Food
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  8. #8
    Registered User StrengthGeek25's Avatar
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    For "dense" muscle mass, focus on consistent heavy loading, which will increase the density of the actual muscle fibers, as opposed to training for a "pump" which just increases the volume of fluid in the muscle cells themselves.
    "Keep your blood clean, your body lean, and your mind sharp." - Henry Rollins

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  9. #9
    Viva la Vulva womanoid's Avatar
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    Dense muscle are dense because of maturity, or the will feel more dense with the least fat covering them.
    Bender, part of being human is having self-control. -Amy Wong


    Fat loss per month =
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    Very lean .5-1%

    ^via female sticky on realistic goals
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  10. #10
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by VoxExMachina View Post
    ((Consistency) x (Progression + Intensity) x (Years of Lifting)) + Food
    This.

    Progression in the gym is very key. Either using the same weight from last workout but increasing the reps or upping the weight workout to workout by 5lbs is going to yield results so long as your being consistent & providing fuel in the form of food for your growth or cut depending on ones goal.
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  11. #11
    Back to Bulk TrippleA's Avatar
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    Originally Posted by accoby View Post
    Make sure you do full motion with the weight to hit all fibers in the muscle your working.. My friend only does half motion, and he has a short boxy arm, while when I complete full range the fibers rip evenly along the whole muscle.
    Fast twitch = high reps lower weight
    Slow or muscular= slow low reps high weight
    you got mistake bro
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  12. #12
    Registered User Birddog6424's Avatar
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    Originally Posted by ZoranM View Post
    Meh, with such vast knowledge, i don't think you should worry about minor and specific details like sets and reps. Simply do what old school bodybuilders did. It was prior to steroids(you're not on roids), and their muscles were dense. Right?


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