low reps, high reps WTF!!

[fullypaully]

OK so what is the way of putting on size 1st i hear ppl saying oohh yeah do like 8 reps to get bigger so the blood pumps in you muscles and gives u that pump.....then i hear ppl say go as heavy as u can do like 3 reps??? soooooooooooooo whats all your opioions!!?????

 

[roccodart440]

alternate. i have seen growth from both high and low reps.

 

[pullinbig]

a good mix is nice, read my log. i do heavy singles up to 25 reppers on some movements.

 

[Bast]

Mix it up. Never do the same reps, sets or exercises.

 

[Suareezay]

if youre eating, and progressing with weights or reps or both each workout, the reps dont matter, anything from 3-12 or 15 is fine.

 

[Derexan]

You can flame me but, i've gotten a lot of power from this workout. I don't use it now as i'm not in football and i'm not looking for all that power but more muscle endurance and tone.

Monday, wed, friday week one
3x3 bench
3x3 squat
3x3 power clean
10x2 incline
10x2 lunges

Week 2
5x5 Same thing
(2 auxilliary exercizes)

Week 3
10-8-6-4 same thing
(2 auxilliary exercizes)

On Fridays you can mix Squat up with a front squat, and power cleans with hang cleans

It's very simple and used by a lot of highschool football teams.
http://www.biggerfasterstronger.com/

 

[Paladin]

for working sets, i've always used 8-12 reps. if I am hitting 12 reps or more/set I know I should add a little more weight until im hitting about 8-10. I've found for gaining mass this helps the most.

I wouldnt do less than 7-8 personally. if you're doing any less then your muscles simply cant handle the weight properly and you risk damaging something and not reaching total muscle failure (you want to reach total muscle failure).

more weight with less reps = size and mass
less weight and more reps = more of strength training

 

[pullinbig]

for working sets, i've always used 8-12 reps. if I am hitting 12 reps or more/set I know I should add a little more weight until im hitting about 8-10. I've found for gaining mass this helps the most.

I wouldnt do less than 7-8 personally. if you're doing any less then your muscles simply cant handle the weight properly and you risk damaging something and not reaching total muscle failure (you want to reach total muscle failure).

more weight with less reps = size and mass
less weight and more reps = more of strength training

guess all the powerlifters, olympic lifters and strong man competitors doing it wrong then. =0l

 

[Behemoth]

for working sets, i've always used 8-12 reps. if I am hitting 12 reps or more/set I know I should add a little more weight until im hitting about 8-10. I've found for gaining mass this helps the most.

I wouldnt do less than 7-8 personally. if you're doing any less then your muscles simply cant handle the weight properly and you risk damaging something and not reaching total muscle failure (you want to reach total muscle failure).

more weight with less reps = size and mass
less weight and more reps = more of strength training

Sorry, but I don't agree with any of this. Why do you need to reach total muscle failure? That's for training the CNS, not the muscle. The muscle doesn't care if you go to failure or not, it cares about the load (intensity)

How can you get more size if you are moving less weight? A weaker muscle is not a stronger muscle. You need more strength to gain more size. If you aren't increasing your load consistently, you aren't going to grow much at all, except for temporary size increases due to your muscles getting loaded with glycogen and water.
Going to failure is useful for the increases in neural efficiency, but not when you do it on every set, every day. That's a good way to overtrain. Probably why most guys I know who go to failure are also out of the gym a week every month due to colds, flu, etc.

 

[AngryMuscles]

my philosophy in BB nowadays is train with moderate reps..making it up to new weights. I really don't like getting stuck in a certain no. of weight but can't be help. try the new weight and see how many rep you can..minimally it's either 1-3-5

and for the usual weights..I go 10. it does work for me..and rack is your friend...and box...and boards!!

 

[Paladin]

guess all the powerlifters, olympic lifters and strong man competitors doing it wrong then. =0l

that's funny, you can tell that to my bro who competes professionally and is damn huge.

and you can try to prove me wrong, because I shot from 140lbs (used to be pretty skinny =[ ) to 195lbs in 3 months with 5% body fat and i'm 5'10 and i am proportional and I do not juice

the muscle does care about failure bc when you hit failure youre muscle fibers have ripped under stress and used all its atp energy, pushing your body back into protein synthesis to repair those protein strands and atp. gaining muscle.
and yah, you do need intensity, you have to work with the intensity to failure.

because if I do just what you're saying, I could just do 1 rep of 300 lbs and call it a day for bench press, the intensity would be high, but I didnt work to failure so it wouldnt do shit

 

[Theonlyoperator]

So apparently, since I'm not training to failure, I should just stop training. Because not training to failure doesnt work then all the gains I've ever seen must be a figment of my imagination.

 

[AngryMuscles]

unles you are arnold or something...training to failure for most are just bleh...

Drink Jim Beam!!

 

[pullinbig]

that's funny, you can tell that to my bro who competes professionally and is damn huge.

and you can try to prove me wrong, because I shot from 140lbs (used to be pretty skinny =[ ) to 195lbs in 3 months with 5% body fat and i'm 5'10 and i am proportional and I do not juice

the muscle does care about failure bc when you hit failure youre muscle fibers have ripped under stress and used all its atp energy, pushing your body back into protein synthesis to repair those protein strands and atp. gaining muscle.
and yah, you do need intensity, you have to work with the intensity to failure.

because if I do just what you're saying, I could just do 1 rep of 300 lbs and call it a day for bench press, the intensity would be high, but I didnt work to failure so it wouldnt do shit

and your bro who competes professionally, which sport is that btw? and who is he?

i didnt say not train to failure. and i didnt say i do all singles. and i seriously doubt you train with anymore intensity than i do. you been lifting for 3 months and you know all about it now?

read my training log. and while you at it post yours. we wanna see this miraculous training you do, since you added 55lbs of muscle in 3 months juice free @5% bf?

roflmao. i just read your profile. your 18yo.

 

[Suareezay]

and you can try to prove me wrong, because I shot from 140lbs (used to be pretty skinny =[ ) to 195lbs in 3 months with 5% body fat and i'm 5'10 and i am proportional and I do not juice

BWHAHAHAHAHAHAHAHAHAHAHA

please disregard any posts from paladin. hell, just ban him for such a blatantly bullshit claim.

 

[khalnayak]

we wanna see this miraculous training you do, since you added 55lbs of muscle in 3 months juice free @5% bf?.

i just read your profile. your 18yo.

Burnt

 

[truck]

I say it all has its place. Just don't do the same damn thing week in and week out. Its nice to have a set routine but mix it up lifts, reps, sets, hell even split, venturing into the 3 day split, thanks for the help PB, you da man.

 

[AngryMuscles]

I was 110lbs back then(you can look at my pics in the member's pic) and it took me 2-1/2 years with the first year training like crap then serious 1-1/2 of steady training before even adding poundage to self and of course since i'm bulking..I wouldn't doubt my bf would be around 25 or more...never get to know it actually. as of now, i'm 180 and disregarding the bf..i'd be around 140-160 max but can't really tell..this is only my only judgement. so let's just all be merry and drink JIM BEAM!!

 

[fullypaully]

yeah l have being doing abit of a combonation for a month i was doing low reps and at the moment my reps are a little higher and i am seeing some gains so i guess im going oks then by the way Angry muslces your avatar kicks ass!

 

[AngryMuscles]

there is nothing better than 2 girls making out...LOL!