Is 4 sets of 6-8 reps good for gaining size?

[daniel_lfc9]

For example, when I'm on my Shoulders/Biceps days, I do five exercises:

Alternating Shoulder Presses
Alternating Hammer Curls
Deep Swimmer's Presses
Alternating Bicep Concentration Curls
Static Arm Curls

I do 4 sets for each exercise (except the last one which is just 1 set of 16 reps), hitting between 6-8 reps a go.
Once I've hit the sets like: '7, 8, 7, 8', I'll up the weight until I'm only hitting 6, 6, 6, 6.

Is this good/ideal for size?

Cheers

[Dawginit]

This is more of a strength workout, but as you know you have to move more weight to get bigger over time. The 8-12 rep range is more proven generally for putting on mass. I switch back and forth between what you are doing to get my strength up and back to a higher rep more controlled workout.

I think this could work for you. let your body be the judge and see how it goes. There are a lot of people that swear by the 5X5 routine which is not much different.

For example, when I'm on my Shoulders/Biceps days, I do five exercises:

Alternating Shoulder Presses
Alternating Hammer Curls
Deep Swimmer's Presses
Alternating Bicep Concentration Curls
Static Arm Curls

I do 4 sets for each exercise (except the last one which is just 1 set of 16 reps), hitting between 6-8 reps a go.
Once I've hit the sets like: '7, 8, 7, 8', I'll up the weight until I'm only hitting 6, 6, 6, 6.

Is this good/ideal for size?

Cheers

[daniel_lfc9]

This is more of a strength workout, but as you know you have to move more weight to get bigger over time. The 8-12 rep range is more proven generally for putting on mass. I switch back and forth between what you are doing to get my strength up and back to a higher rep more controlled workout.

I think this could work for you. let your body be the judge and see how it goes. There are a lot of people that swear by the 5X5 routine which is not much different.

So after how long should I switch it up? Every week? Every two weeks? Longer?
So if I'm lifting 6-8 reps four times per exercise, for bigger gains in mass, should I be lifting 8-12 reps four times per exercise?

Also, if 5x5 is known for building mass, how is it that 8-12x(however many sets) does as well? Which is the most effective?

[BringtheNoise]

So after how long should I switch it up? Every week? Every two weeks? Longer?
So if I'm lifting 6-8 reps four times per exercise, for bigger gains in mass, should I be lifting 8-12 reps four times per exercise?

Also, if 5x5 is known for building mass, how is it that 8-12x(however many sets) does as well? Which is the most effective?

It depends on how your body adapts. But reps are the quickest thing your body adapts too. If you're new you can go longer before changing.

[uflcook]

I would recommend keeping the same workout as long as it's effective. Only change when you have to. For me, on lesser exercises I'll stick to the 8-12 rep range, for big exercises, bench, deadlift...., I'll stick with 5-8 reps. Just a way to switch it up.

[ProPT]

Do what works for you. I like 6-12. Remember to eat enough to support your lifts

[pumplikeeecummings]

You have way too many sets in your program imo. And 6-8 is pretty good for size and strength for most, but no one will know but you. Try it and see.

[peteskeys]

Do what works for you. I like 6-12. Remember to eat enough to support your lifts

x2. Any of these should work--if you're trying to gain size you should be more concerned with your nutrition.

[TR0LLF4CE]

I really don't understand the point of 'Deep Swimmer's Presses'—at least, not if your goal is hypertrophy.

http://www.youtube.com/watch?v=BYwzaUXK6gs

After all, won't your biceps fail before your shoulders? So wouldn't it make more sense to train them each in separate movements?

[mil1lion]

8-12 for mainly size, but 6-8 reps will get you strength and size.

I would recommend keeping the same workout as long as it's effective. Only change when you have to. For me, on lesser exercises I'll stick to the 8-12 rep range, for big exercises, bench, deadlift...., I'll stick with 5-8 reps. Just a way to switch it up.

This is what i've started doing. Only I do 4-6 reps on the big lifts.