PLEASE answer this.

[taranradig]

I read from Robert Kennedy (the publisher of MuscleMag) that you need 3-5 sets of 6-8 reps per exercise for maximum size & strength gains. Now before any TROLLS come on here hooting and tooting about low volume/hit/dorian blah blah blah, the book is called "Huge & Freaky Muscle Size & Strength Gain for THE NATURAL BODYBUILDER". opinions?

[mebby]

* 1-5 Reps - Lead to a maximum increase in relative strength and myofibril recruitment.
* 6-8 Reps - Produce the best medium between myofibril and sarcoplasmic hypertrophy.
* 9-12 Reps - Increase sarcoplasmic hypertrophy at the maximum rate.
* >15 Reps - You move into the range of muscular endurance where hypertrophy gains slow.

[rdferguson]

You need progressive overload and food for maximum size and strength gains. All other details of the exercise program are variables that will have different effects on different people. 3-5x6-8 for each exercise is certainly a good starting point of reference, but it isn't set in stone. Also, what works best for you at one stage in your training career may not work so well at another point in time, and changing the sets and reps could work better.

[taranradig]

5 sets of any exercise is a little too much for me. So this is what I was thinking:

Chest & Arm Workout
*barbell bench press 5/3/1 principle
*incline dumbbell press 3-4x6-8
*weighted dips (chest) 3-4x6-8
*pullover or incline flye 3-4x6-8
*close grip bench press 3x6-8
*standing barbell curl 3x6-8
*weighted dips (tricep) 3x6-8
*seated dumbbell curl 3x6-8
*lying tricep extension 3x6-8
*preacher EZ-bar curl 3x6-8

Lower Body Workout
*barbell squat 5/3/1 principle
*medium stance squat 3-4x6-8
*front squat 3-4x6-8
*leg press 3-4x6-8
*stiff leg deadlift 3x6-8
*lying leg curl 3x6-8
*seated leg curl 3x6-8

Back & Shoulder Workout
*deadlift 5/3/1 principle
*bent over row 3-4x6-8
*weighted wide grip chin up 3-4x6-8
*dumbbell or T-bar row 3-4x6-8
*barbell shoulder press 3-4x6-8
*dumbbell lateral raise 3-4x6-8
*bent over lateral raise 3-4x6-8

[Kevbazz]

Are you resting enough between sets? Sometimes I struggle too much if I didnt rest the full 2mins or so between sets. Either that or shift to a lighter weight and do the full 8 with slow controlled motions and make sure you really hit the muscle youre working?

[taranradig]

Are you resting enough between sets? Sometimes I struggle too much if I didnt rest the full 2mins or so between sets. Either that or shift to a lighter weight and do the full 8 with slow controlled motions and make sure you really hit the muscle youre working?

yeah, i dont really count rest periods but if i had to guess it would be 2-3 minutes.

[ShaneSwan]

5 sets of any exercise is a little too much for me. So this is what I was thinking:

Chest & Arm Workout
*barbell bench press 5/3/1 principle
*incline dumbbell press 3-4x6-8
*weighted dips (chest) 3-4x6-8
*pullover or incline flye 3-4x6-8
*close grip bench press 3x6-8
*standing barbell curl 3x6-8
*weighted dips (tricep) 3x6-8
*seated dumbbell curl 3x6-8
*lying tricep extension 3x6-8
*preacher EZ-bar curl 3x6-8

So 5sets of any excercise is a little too much, but 13sets for any particular muscle is not OTT?

?!?

Really, for a beginner, what is the difference between doing 13sets of tricep dips, or 13sets of tricep inclusive/intensive excercises? Would you do 13sets of tri dips? So why do 13sets of different excercises that all effectively hit tri's? Your reasoning dosnt make sense. Your routines dont make sense.

Again, you should really seriously consider a beginner routine where the volume of each workout is lower than what youve been proposing, but where the higher frequency goes some way to making up for this. Your progress will be much QUICKER and EFFICIENT than doing these intermediate-adavanced routines. Of course, youll need to have some idea of what your calorie/macro intake needs to be in order to reach your goals.

[PeterGibbons316]

* 1-5 Reps - Lead to a maximum increase in relative strength and myofibril recruitment.
* 6-8 Reps - Produce the best medium between myofibril and sarcoplasmic hypertrophy.
* 9-12 Reps - Increase sarcoplasmic hypertrophy at the maximum rate.
* >15 Reps - You move into the range of muscular endurance where hypertrophy gains slow.

^This

You need progressive overload and food for maximum size and strength gains. All other details of the exercise program are variables that will have different effects on different people. 3-5x6-8 for each exercise is certainly a good starting point of reference, but it isn't set in stone. Also, what works best for you at one stage in your training career may not work so well at another point in time, and changing the sets and reps could work better.

^and this

5 sets of any exercise is a little too much for me. So this is what I was thinking:

Chest & Arm Workout
*barbell bench press 5/3/1 principle
*incline dumbbell press 3-4x6-8
*weighted dips (chest) 3-4x6-8
*pullover or incline flye 3-4x6-8
*close grip bench press 3x6-8
*standing barbell curl 3x6-8
*weighted dips (tricep) 3x6-8
*seated dumbbell curl 3x6-8
*lying tricep extension 3x6-8
*preacher EZ-bar curl 3x6-8

Lower Body Workout
*barbell squat 5/3/1 principle
*medium stance squat 3-4x6-8
*front squat 3-4x6-8
*leg press 3-4x6-8
*stiff leg deadlift 3x6-8
*lying leg curl 3x6-8
*seated leg curl 3x6-8

Back & Shoulder Workout
*deadlift 5/3/1 principle
*bent over row 3-4x6-8
*weighted wide grip chin up 3-4x6-8
*dumbbell or T-bar row 3-4x6-8
*barbell shoulder press 3-4x6-8
*dumbbell lateral raise 3-4x6-8
*bent over lateral raise 3-4x6-8

At 16 y/o there is no way in hell you are advanced enough for that amount of volume. If you want a good BB routine for size and strength, look at All Pro's routine in the stickies.

[taranradig]

So 5sets of any excercise is a little too much, but 13sets for any particular muscle is not OTT?

?!?

Really, for a beginner, what is the difference between doing 13sets of tricep dips, or 13sets of tricep inclusive/intensive excercises? Would you do 13sets of tri dips? So why do 13sets of different excercises that all effectively hit tri's? Your reasoning dosnt make sense. Your routines dont make sense.

Again, you should really seriously consider a beginner routine where the volume of each workout is lower than what youve been proposing, but where the higher frequency goes some way to making up for this. Your progress will be much QUICKER and EFFICIENT than doing these intermediate-adavanced routines. Of course, youll need to have some idea of what your calorie/macro intake needs to be in order to reach your goals.

okay, number 1) TROLL!!!!!
number 2) Ive been lifting for two years.
number 3) Tell me, what will happen if i use that much volume? hm?

[musikguy72]

okay, number 1) TROLL!!!!!
number 2) Ive been lifting for two years.
number 3) Tell me, what will happen if i use that much volume? hm?

So if someone answers your questions but you don't agree with the answers they are a troll?

At your level, there is no need to do 4 exercises for chest, 3 different types of squats, 3 lifts for shoulders...just hit the muscles with compound lifts for 2 or 3 sets and move on. Frequency over volume at this stage. The AllPro routine has people doing 2 worksets for 8-12 reps and it works so that already dispels the myth that you need 3-5 sets of 6-8 reps per exercise for maximum size & strength gains.
bottom line is you can use as much volume as you want. If you want to know what happens when you overtrain yourself, then run it for a month or so and see. Or you can find a reasonable program that is well written with ample recovery time and a nice progression scheme.

[usersignup]

what about time under tension? how does that affect rep range?

[dday39]

I read from Robert Kennedy (the publisher of MuscleMag) that you need 3-5 sets of 6-8 reps per exercise for maximum size & strength gains. Now before any TROLLS come on here hooting and tooting about low volume/hit/dorian blah blah blah, the book is called "Huge & Freaky Muscle Size & Strength Gain for THE NATURAL BODYBUILDER". opinions?

you aren't a bodybuilder. you're a novice lifter. you should be doing a novice routine
with all that work, eating will be like a job

bottom line: you aren't ready for this.

[jpzsports]

what about time under tension? how does that affect rep range?

You can aim for around 40-60 seconds per set as a guideline. But don't get too concerned about the specifics.

The main goal is stressing the muscle and progressively increasing the intensity through either upping the weights, changing the exercises, adjusting the rest time, etc.

Both muscle fatigue and mechanical load are important for growth. Keep switching things up and continue to push yourself. But always remember, rest is important.

[UndesirableNo1]

...Ive been lifting for two years...

Can you bench 1.5 times your bodyweight and squat 2 times your bodyweight? If not then you're still considered a beginner. Do All Pro or Starting Strength.

The book you're referring to (and ALL muscle mags for that matter) is designed to sell supplements, not to actually get you 'Freaky'.

I know you're 16 and know it all. Trust me, we've all been there. My advice: take everyone else's advice and learn from their experience.
Good luck.