Hey guys
Im always hitting a muscle group 2-3 times a week. I usually go one day heavy and one day light (higher reps less weight and all that) similar to a program I hear about can't think of the exact name. Today was a heavy chest day rep ranges like 8x8 6x5, 7x6, etc. Is this good enough range to see growth. Ive seen progress but just wondering if I should even be incorporating a heavy day.
PS don't judge avi and stats, old ****
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Results 1 to 7 of 7
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02-12-2014, 08:32 PM #1Registered User
- Join Date: Jul 2013
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Anybody have luck in size gains going heavy>
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02-12-2014, 08:34 PM #2The Mormonator
- Join Date: Dec 2013
- Location: United States
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Im actually doing a program very similar to what you are describing (its called phat) I think this is what you're referring to. And yea you should definitely be able to seem some growth in that rep range.
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Start weight at beginning of bulk in 12/1/13 :143
Gym PRs: 335/230/425 Gym Total: 990 bench TNG: 235
Meet PRs: 325/203.9/413.4 total: 942.3lbs
Front Squat: 185lbs
OHP: 145lbs
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02-12-2014, 08:52 PM #3Registered User
- Join Date: Jun 2010
- Location: Lowell, Indiana, United States
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To me an 8x8 set is on the high side for heavy rep ranges. If i go heavy I like to keep reps to 5 and under, maybe 6. That being said, incorporating a heavy day is good and you will see growth as long as you are eating enough.
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02-12-2014, 09:31 PM #4Banned
- Join Date: Dec 2013
- Age: 29
- Posts: 1,397
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5x5 bench 2x a week works great in mine and many others experience.
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02-12-2014, 09:37 PM #5Registered User
- Join Date: Oct 2013
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- Age: 35
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8x8 is definitely not going heavy. Try going a couple weeks heavy straight doing 4-5 reps per set
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Squat: 500
Bench: 325
Deadlift: 525
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02-12-2014, 10:12 PM #6Registered User
- Join Date: Dec 2013
- Age: 34
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Originally Posted by Truebmxer01
how do you like it? PHAT?
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02-12-2014, 11:28 PM #7Registered User
- Join Date: Feb 2014
- Location: Minnesota, United States
- Age: 33
- Posts: 27
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Despite everyone's answers, you just have to do it for yourself and see.
Many people say stick with 1-6 reps for strength, and 10-12 for size.
The truth is, some people respond better to heavier reps in the 1-6 rep range vs. a 10-12 range.
I know that when I started going heavy, my physique completely changed.
The best thing to do gshoty40, is to try going heavy for 16 weeks, then try going lighter (10-12 reps) for 16 weeks. Then after you've hit both, try a hybrid style routine (Heavy days and light, as it seems you're doing now).
The main important thing to keep in mind is to choose 1 thing, and stick to it long enough to see results.
Hope this helps.
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