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  1. #1
    Registered User hemms's Avatar
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    Sets and Reps for Bulking Up

    Does anyone know how many sets and reps you should be aiming for to build muscle and bulk up?

    Thanks.
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  2. #2
    Registered User tarrant65's Avatar
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    Can anyone answer this???

    I'd like to know too. Seems that these days people are doing less and less sets
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  3. #3
    Registered User whatsyourexcuse's Avatar
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    whatsyourexcuse is not very helpful. (-500) whatsyourexcuse is not very helpful. (-500) whatsyourexcuse is not very helpful. (-500) whatsyourexcuse is not very helpful. (-500) whatsyourexcuse is not very helpful. (-500)
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    i would say work up to a max of 3-5 reps for your bench and for your squats i would work up to a max of about 5-7 then every 3 or 4 weeks do 20 rep squats.you cant keep doing the same thing thou, do one chest workout using alot of weight and low reps, then do your next chest workout using lower weight and high reps. search for a "workout plan caled westside for skinny bastards" if you are serios about gaining weight and bulk up it will work.
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  4. #4
    Registered User tarrant65's Avatar
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    Can we post links??

    Here goes anyway..(on the right menu)

    http://www.defrancostraining.com/art...s_westside.htm
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  5. #5
    Registered User blinkingbuddha's Avatar
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    http://www.mayoclinic.com/invoke.cfm...2CAF854&locID=

    this should answer your question about sets and reps, although keep in mind that i'm just a beginner. but this advice is straight from the doctor.
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  6. #6
    215lbs of Terror CycoTron's Avatar
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    i use 3 sets of 8, heavy weight, and once i get 8x8x8 move up 5lbs next time.

    go to failure at the last set every time, even if it takes you past 8 reps.

    been working great for my bulking..
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  7. #7
    Registered User tarrant65's Avatar
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    Is this for compound only? What about isolation exercises?

    I heard that the more isolation exercises you do the less sets for each exercise you should do. for example If you were doing 1 isolation exercise you would do maybe 3 or 4 sets. if you were gonna do 3 isolation exercises then you would do only 1 or 2 sets per exercise.
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  8. #8
    Registered User doer20's Avatar
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    6-12 reps are best for building. you must be going to failure or you will not be hitting the 2b fibers which you need to be if you want to make big gains
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  9. #9
    Registered User Kane Fan's Avatar
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    Originally Posted by doer20
    6-12 reps are best for building. you must be going to failure or you will not be hitting the 2b fibers which you need to be if you want to make big gains
    ?
    failure is not required to gain mass
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
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  10. #10
    Registered User doer20's Avatar
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    Originally Posted by Kane Fan
    ?
    failure is not required to gain mass
    thats true but if you dont go to failure you will not make very big gains
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  11. #11
    Hit it hard or go home jonestod's Avatar
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    I personally think it depends on the person... I gain from high reps in legs and only 1 or 2 sets, for instance, i make better gains doing say 315 on squats for 25- 3- reps fpr 1 set than doing 405 for 3 sets of 8....
    But, my chest grows better doing lower reps... I do a lot of rest pause and static contration w/ chest and arms... i do lower reps to ultimate failure. but shoulders and back for me again, grow better w/ higher reps and less rest between sets... But that is me.... if you have any questions on my workouts please feel to ask me...
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  12. #12
    Registered User Capa's Avatar
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    Hey matey. A good starter program involves 3 days around the three major lifts: EXAMPLE: Benchpress, deadlift and squats (5x5 or 4x6). And, 1 assistance exercise per muscle group at 3x8 (example, on bench your assistance muscles would be front delts and triceps). Don't do too much, the 5x5 takes a good chunk out of the hour.
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