Best rep range for building mass

[Cavy kidd]

what exactly is the best rep range for building mass...Im naturally skinny but i have been training for a 1 year and have gained mass...I have heard under 5 for most muscles and i have also heard that 6 to 10 for mass. Which is better for my type of body shape...any thing i could do to improve..right now im doing under 5 reps for most muscles.(Chest,legs,shoulders,back)

 

[huskyguy]

It all depends I have gotten great results from 20rep squats, and then also I have done well doing ten reps for warmup and at the fourth set doing only 4 to 5 reps maximum weight. There are a variety of ways to up the intensity, super slow is another way to increase intensity in a way that builds mass.

 

[Mudge]

Rep ranges depend on the bodypart/movement to me.

 

[Cavy kidd]

like chest, bi's and tri's

 

[Mudge]

5-8 for big movements, if I am doing something like a single finisher set of one arm overhead tricep extention then 8-12.

 

[luquillo78]

20 rep squat is great for general mass. I liked that article that posted (I don't remember who) where explained the "20 rep squat and 2 gallons of milk for mass".
I workout 5x5 (mix of 5 rep range and 8-10 reps).

 

[huskyguy]

20 rep squat is great for general mass. I liked that article that posted (I don't remember who) where explained the "20 rep squat and 2 gallons of milk for mass".
I workout 5x5 (mix of 5 rep range and 8-10 reps).

I actually do that routine, but I only consume 1 gallon of milk a day, one gallon is a lot, two gallons is too much for me. The twenty rep squats routine is an awesome mass builder, its a tough workout, and lots of eating is also an important part of the program.

 

[luquillo78]

I actually do that routine, but I only consume 1 gallon of milk a day, one gallon is a lot, two gallons is too much for me. The twenty rep squats routine is an awesome mass builder, its a tough workout, and lots of eating is also an important part of the program.

I include a 20 rep squat sometimes in my leg day. I agree it's excellent for mass. Normally I do between 10-12 reps or heavier 6-7 reps squats.
I take a lot of milk too (liquid and powder), and eat about 3000 kcal ED.
Big movements and lots of food worked very good to me.

 

[Mudge]

I know a girl who is not very heavy at all that takes in 3500 calories to maintain her bodyweight, 3000 calories is not a lot of food bro.

 

[luquillo78]

I know a girl who is not very heavy at all that takes in 3500 calories to maintain her bodyweight, 3000 calories is not a lot of food bro.

I'm gaining about 4 lbs per month with this diet (gained 33 lbs already, natural), so I'm above maintenance. Maybe there's a difference in the way used to count calories. I'm using tables and the info on the packages. I don't know if that could be wrong info? I even use a digital scale with 1 gr precision. I think many people who say eats some amount, they really don't (I don't mean that the girl you said doesn't, but many people). They are overestimating.
Anyway, if you are gaining weight with a clean diet, it's the correct amount, isn't it?

 

[Mudge]

I'm not saying its the incorrect amount, I'm saying its not "lots of food" as you claim. I live in North America where I see people who eat well over what they should on a routine basis.5-6000 calories a day is where I start to feel as if I'm eating a lot of food, because thats more than I should be eating.

The USRDA values of 2000 calories we have were based on a 165 pound college student.

 

[luquillo78]

Yeah I know what you mean. I went sometimes on vacations to usa and couldn't belive the size of some people (I'm from Argentina)
Anyway, for the guy asking the question for building mass, he should be fine eating about 500 kcal above maintenance.
I use the excel program posted in this forum using the harris-eliot formulas. It's a good reference.

For my height, age and weight, it gives me that I should bulk with 3200 kcal.

 

[blackjack]

finding a rep range that works for you is why it takes so long to achieve your goals. its trial and error. for me personally different parts grow with diff. rep ranges. example: my triceps grow best with high reps, while my legs grow best with low reps but high frequency. im still trying to figure out how to make my calves and bi's grow. but its something you have to experiment with and over time you'll figure out whats best for you.