How you get your best results for people all sizes and shapes

[Musicafter1995sucks]

Been lifting again after a 3 year layoff due to injury. I've been at it about 6 months now and I'm starting a stack. I know what worked for me back in the day, and I'm hoping to get there again.

Just curious as to what works best for people on here in terms of reps and sets. For instance for chest, how many sets and how many reps do you do? I'm hoping to get a lot of responses to this for lifters of different ages to see what gives people the best results.

I've wondered in the past if a lot of people do drop down sets to failure. For instance on flat bench, I'll warm up with 155, then go to 205 for 10, 225 for 8 and 235 for 3 sets of however many I can get. I'll then start striping the weight down to make sure I can get at least 4 reps until I get down to 185.

Is there certain parts of your body that you get a better pump by doing a lesser weight and more reps? For instance, I've found I get better results on my calves with higher reps.

One more thing, I'm going to stack something with Test En., just not sure what yet. I'm 5'11', 190 and 37 years old.

 

[Yurek]

As far for info about reps i'd reccomend you to do some research on google or anny other site about reps and sets for training. everybody has their own way to train, one will feel confortable with 7-8 reps(mass training) while others do less weight and more reps.
second.. what kind of injury? maybe using test after a certain injury isnt the best idea

 

[Musicafter1995sucks]

As far for info about reps i'd reccomend you to do some research on google or anny other site about reps and sets for training. everybody has their own way to train, one will feel confortable with 7-8 reps(mass training) while others do less weight and more reps.
second.. what kind of injury? maybe using test after a certain injury isnt the best idea

I've done a lot of research on what other people do. I was just wondering what most people on here do that are juicing do for the best results. You mentioned 7-8 reps. I just wondered when you're on a stack how many reps give lifters the best result for adding bulk. I'd just like to hear what others have to say about how they get best results and try a few different ways and change up things from time to time.

My injury was from a boating accident. My boat got stuck on a stump while fishing, the engine died and I had to get out in the water to try and push it off the stump from underneath after rocking it was unsuccessful. I ruptured Th8-Th12 and L1-L5. I had 3 surgeries to fuse and to clean up the areas after they didn't heal right from the first surgery. So, 4 surgeries in total. I have problems doing certain things, but it's getting a lot better.

I'm not sure if using is the right thing to do long term for my back, but I'll do anything to try and get stronger and numb the pain the area. Thanks for the reply.

 

[Southernfish]

The best way to find out, is to go into the gym and try every different technique and rep scheme and find out what best works for you, what gives you the best pump what is easiest on your joints, the weight to use and rest periods etc, there is no set way to train or set way to achieve a certain goal every single persons body reacts a different way to different things, I could tell you what works best for me but you could go into the gym and think im a idiot because it didn't do anything for you. Try everything man and throw away what doesn't work, and don't stick to doing a certain thing just because a pro does it or someone told you this is the way to do it if its not working, one thing I will say though is never do the same thing over and over and over, switch thing up constantly to keep you body guessing and growing

 

[Soon]

Depends, man. My legs grow by just looking at a barbell. Chest and biceps....not so much. So I hit chest n bis 2x/week and legs only get trained once. I've also found that my chest doesn't grow from flat bb bench, but responds quite nicely to wide grip dips and flyes.

My rep range varies from muscle group to muscle group. Calves, traps and abs all get higher reps. Quads rarely get any more than 6 reps. If I do an Olympic lift, I'll keep reps low, usually. Also, I've been experimenting with slow negatives. I think I'm responding well to it. I lift alone so I can't speak about drop sets, but they do look interesting.

You'll pretty much just have to go by feel and experiment with stuff like everyone else has said. Good luck. I really enjoy playing around with rep/set schemes and trying alternate lifts in the gym.

 

[Inhuman2012]

While cycling my reps go up in the 8 to 12 range for all my power excercizes like squats, dreads, flat bench. While I'm off cycle I do a pyramid I start light with my warmups then work up to my 6 rep range with heavy weight! Maybe doubles n triples in dead lifts. While on cycle there's a twofold reason for staying lighter; reason one hyper trophy occurs usually in the 8 to 12 range. That's when ur body is lifting to build muscle fiber. Steroids place ur body in the best possible state to build muscle so lift to allow it to grow! Second connective tissue is not gonna sustain the weight steroids allow you to lift!