I'm 164 right now, and I'm about to switch from strength training to mass building workouts. I'm wanting to start doing heavier weights and less reps, but having trouble deciding on how to set that up. Wut would u guys suggest. I normally do 3 sets of 10. Sometimes I'll do 10,10,8,6 or 10,10,8. What is a good set for mass building(bulking) I'm also 3 weeks into a 8 week fina only cycle.
Mass building exercise questions
- Thread starter fina4all
- Start date
Frosty
Pro Bodybuilder
Bro, I think you got things backwards. Strength training is not 3x10...it's just too many reps and not enough weight for the basic lifts. Strength training is generally 1-5 reps per set. Here is some volume recommendations according to big Louie Simmons for strength training:
Number of Reps for Percentage Training
Percent-------reps per set----optimal total---------range
55-65--------------3-6---------------24-------------18-30
70-75--------------3-6---------------18-------------12-24
80-85--------------2-4---------------15-------------10-20
above 90----------1-2---------------7---------------4-10
For mass building, the intensity is no less than 60% and up to maybe 80-85% or so (just real general guidelines).
So strength training might be squatting 3x2, and mass building might be 6x8 or something like that. Again, that's just general and just for that one lift.
Number of Reps for Percentage Training
Percent-------reps per set----optimal total---------range
55-65--------------3-6---------------24-------------18-30
70-75--------------3-6---------------18-------------12-24
80-85--------------2-4---------------15-------------10-20
above 90----------1-2---------------7---------------4-10
For mass building, the intensity is no less than 60% and up to maybe 80-85% or so (just real general guidelines).
So strength training might be squatting 3x2, and mass building might be 6x8 or something like that. Again, that's just general and just for that one lift.
keep it simple...
Concentrate on core lifts....keep your .. reps in the 5-6 range 5x5 routine would be ideal for this....see the sticky in the training forum.
train 3- 4 times a week using basic mass building excercises....
-flat bench
-rows
-presses
-deads
-squats
PEE BEE could probably lay out a good routine for ya...since he,s a powerlifter.......
Concentrate on core lifts....keep your .. reps in the 5-6 range 5x5 routine would be ideal for this....see the sticky in the training forum.
train 3- 4 times a week using basic mass building excercises....
-flat bench
-rows
-presses
-deads
-squats
PEE BEE could probably lay out a good routine for ya...since he,s a powerlifter.......
5x5, west side, dc, pb, it dont matter which one you pick but just stick to it once you start. they all focus on core development, thats the key. develop the core and all else grows. most, not all, grow when they get stronger. so for the general masses strength training is mass building.
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