How many reps is best to quickly build muscle mass?
Currently I'm doing this sort of thing:
Set 1 - 6reps
Set 2 - 7reps
Set 3 - 8reps
Set 4 - 9reps
Is this a good way? Or should I do something like just 8 reps every set?
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09-20-2004, 03:20 AM #1
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09-20-2004, 03:53 AM #7
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09-20-2004, 08:09 AM #8Originally Posted by ozza"It's not that i'm that smart, it's just i picked a profession where everybody is stupid" Patrick Arnold
"Yes I Get That Your Balls Might Shrink While On It...but Last Time I Checked I Didnt Fuxk With My Balls Its The Shaft You Use Isnt It? And It Dosent Shrink...." Pro Lee Priest
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09-20-2004, 08:24 AM #9
- Join Date: Apr 2004
- Location: Melbourne, Australia
- Age: 35
- Posts: 1,018
- Rep Power: 2419
So if you're doing 4 sets for an exercise can you go
Warmup with bar
then 3 sets of 6reps with failure? or is that overtraining the muscle?It's being a part of the Red, White and Green that makes me a Rooting Machine. And when you feel my mighty Stallion, you will know you have been with a true Italian. :D
Edit Dec 2009: ^^^^^^^^^^^^ I was gay when I was 15.
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09-20-2004, 08:28 AM #10
- Join Date: Mar 2004
- Location: London, England
- Age: 39
- Posts: 2,211
- Rep Power: 547
Originally Posted by BadWogYou gotta go through hell to get the body made in heaven.
"We are all in the gutter, but some of us find ourselves looking up at the stars." - Oscar Wilde
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Training 4 years...165lbs @ 6.5% bodyfat
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09-20-2004, 08:32 AM #11
- Join Date: Apr 2004
- Location: Melbourne, Australia
- Age: 35
- Posts: 1,018
- Rep Power: 2419
Originally Posted by Max ProteinIt's being a part of the Red, White and Green that makes me a Rooting Machine. And when you feel my mighty Stallion, you will know you have been with a true Italian. :D
Edit Dec 2009: ^^^^^^^^^^^^ I was gay when I was 15.
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09-21-2004, 12:58 AM #12
Ignore Max Protein, you are not MEANT to goto the failure on every set.
If your rep range is 8... do 8, then the next session, add more weight, if you look at a HST style routine you would fairly well never goto failure, yet you still gain very good mass. It's not a matter of making the muscles handle more, it's a matter of following a plan. Going to failure every set on every exercise at every session WILL lead to overtraining, injury or both.
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09-21-2004, 01:07 AM #13Originally Posted by ozza
Some people respond differently. People could go to failure on every set and see gains, while others go shy of failure and still see results. Find out what's best for you..
Don't bring HST into this unless he has a split/set numbers similar to HST.
I personally go to failure for every set. For every exercise. I was taught that not going to failure is a complete waste of a workout and make you more prone to overtraining due to more sets required. Don't flame me, that's what works best for me.
Overtraining? bull****. fiber damage? yes. muscle growth? yes!
Injury? My *ss buddy. We are not talking HEAVY *ss weights here...
Thanks.
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09-21-2004, 01:12 AM #14
HST is an example of a system whereby you don't goto failure, yet you still see gains. I wasn't saying there is no benefit in going to failure, i was saying you are not MEANT to goto failure.
You are right, there is no singular definitive way to lift weights, other than actually showing up and doing the work. I'm sure i said above that it will vary what each person needs. But in this i was coming from the point of view that this is not an overly experienced lifter, and telling someone without a good background in training, and possibly without a spot to goto failure will likely lead to injury. This injury could quite possibly also come from getting to the point where form breaks down due to tiredness.
I'm one that doesn't want someone to come after me because i've said something to cause them injury, i'd prefer to take the safer tact and give them advice that will work, but will not promote a high risk method of training for someone i know nothing about. So yes, failure training may work, it may even give him better gains, but that said, it's still more dangerous if he is inexperienced and so i'd rather not advocate it knowing nothing about the individual.
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09-21-2004, 01:26 AM #15
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09-21-2004, 01:35 AM #16
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09-21-2004, 01:47 AM #17
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09-21-2004, 02:05 AM #18
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09-21-2004, 04:12 AM #19
- Join Date: Mar 2004
- Location: London, England
- Age: 39
- Posts: 2,211
- Rep Power: 547
Originally Posted by ozza
And tell that going to failure doesn't work to Dorian Yates...Last edited by Max Protein; 09-21-2004 at 04:14 AM.
You gotta go through hell to get the body made in heaven.
"We are all in the gutter, but some of us find ourselves looking up at the stars." - Oscar Wilde
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Training 4 years...165lbs @ 6.5% bodyfat
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