I normally do 6 reps heavy.. doing this will i be gaining strength and mass or just strength? If its just strength can someone tell how many reps to do for mass
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Thread: Rep range confirm please..
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07-04-2011, 11:23 AM #1
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07-04-2011, 11:32 AM #2
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07-04-2011, 11:48 AM #3
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07-04-2011, 11:50 AM #4
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07-04-2011, 12:21 PM #9
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07-05-2011, 12:25 PM #12
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O.K., try this, do just 2 work sets. Do the first one for 5 reps, then reduce the weight and do from 10-15 reps. 5/15 works pretty good if you use a rep calculator to reset the weights.
http://www.naturalphysiques.com/18/o...max-calculator
As an example if you can do 200 pounds for 15 reps then for your next work out set the 5 rep weight to 290 and the 15 rep weight to 245. 245 is your estimated 10 rep max so don't be surprised when you can't get 15 reps with it. But get as many as you can and keep resetting the 5 rep weight based on your results. When you can get all 15 reps on that second set, reset it to a 10 rep max weight. This is called mixed qualities, conjugated or combi programming.
http://bmesportes.hd1.com.br/artigos...einamento2.pdf
For everything else you can try for 15 reps using a 10 rep max weight, or 3x8 using a 10 rep max weight.
That should get you started.
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