only 4 reps per set for mass

[dj2dirk41]

i was thinking what if you did a normal chest routine but after warming up every set the most you do is 4 reps and then you fail has anyone tried something like this or do you think it wouldnt be very effective
example

bench press
warm up 2 sets
2sets 4 reps till fail

incline
3 sets 4 reps

decline
3 sets 4 reps

you get the idea

 

[mnfarmboy]

Its pretty low vol. If your only gonna do four hard heavy reps I'd do more than 3 sets to keep your vol. because you need to do it more times to burn deeper fibers.

 

[Metalhead]

I personally find the 5x5 system effective

 

[iLiftForMe]

I dont think that would be very effective for building muscle mass, but I do think that your max's and strength will be rising with such a routine

 

[AbZolutely]

I dont think that would be very effective for building muscle mass, but I do think that your max's and strength will be rising with such a routine

Thats what I think too, thats too low volume for stimulating muscle growth(mass).

 

[Mr P]

The key to get mass is eat big.. peroid! 4 reps aint gonna help, you need to do 10 reps at least 6 set in order for your muslces to grow

 

[AbZolutely]

For example if its chest day start with 6 sets of bench press, then move on with 3 sets of the other exerises? Isnt 6x8-10 too much?

 

[Strongman1252]

For mass no!

In order to gain mass you need to do hypertrophy training. Really breaking down the muscle tissue and focusing on the muscle.

Doing low reps/sets is a powerlifters style training which is great for overall strength. There is benefits of training more like a powerlifter to gain mass.

If you use a little of both (hybrid training) for example:
Doing a main muscle group exercise like bench,squat or deadlift 5x5 or 3x5 depending on your 1rm%
Then after that main movement really breakdown the tissue doing accessory movements with higher reps/sets like 6-8 sets of 15-20 utilizing time under tension to really focus on that muscle

 

[stang50]

I would go for 6-8 reps. Ive tried lower and didnt do much for me

 

[Clamp]

^ I second that

 

[DieselMan]

I'm doing the 5x5. My first lift, my big compound lift, is 5 reps for 5 sets. It is working real well, but it's more for strength. The rest of my exercises for that workout, I do 8-10 reps.

 

[VirginMuscle]

For bigger lifts I usually pyramid to heavier weights. 8-6-4 then a final set 10reps. Other stuff 10-15. It works for me.

 

[Alpha India]

6-8 reps work the best for me

 

[bwinn45]

i have a friend doing the 5x5 an he really enjoys it, i myself am starting the body beast workout an seem to like it alot. but it's only been 4 days so far lol.

 

[ClenBROterol]

During my last bulk, I saw huge gains doing a 5x5 on my compounds with 2 usual warm up sets (Deadlifts, ATG Squats, Bench Press, and Overhead PRess). I then did high volume isolations of about 8-10 reps. By my calculations (Got body fat tested before and after) I put on roughly 5-7lbs of muscle mass in just under 2 months.

 

[GOING TRAINING]

If your dieting and still want to go heavy and retain as much mass as possible 4+4 is good