Reps and sets etc on cycle for size and volum

T

tomato90

New member
Intill today i did 4x4 on bench etc and took like 2-3min break between each set i lifted heavy and i noticed an increase in strength but was told i should do this instead for bigger muscles and more volume:

10reps x4 sets and 30sec-60sec break between each sets i did this today and i really felt it in my chest.

It felt like i got a better workout with lower weights(60-70kg) bench pressing with 10 reps and 4 sets and 30-60sec rest between sets then i got from 4x4 110kg with 2-3min rest between sets.

Im on d-bol and testosterone almost 3 weeks in, how do u train for size? i dont care about getting stronger atm i just want to put on size and muscles. Low resting times with lower weight and more reps or longer resting time with high weight and lesse rep?
 
more reps will prob store more water, but there is no ONE routine that makes you bigger, build a routine stick with it for a couple of weeks then change it up... simple
 
Workout like you would off cycle, but with more intensity. Do extra reps on your last sets. Also like palmers said, swap things up. Keep your body guessing
 
So this is bullshit?

4-6 rep with 2-3min rest between sets for strength gains = bullshit?

8-12 rep with 30sec-60sec rest between sets for size= bullshit?

I read somewhere that 10rep is perfect to make the hypertrophy or something in ur muscles grow the best?
 
Everything does something. There are so many different routines out there that it's just too much to take in. All that really matters is that you lift. Lift heavy and lift often. Over the years I've just settled in on the old tried and true 3 X 10 for most things. I always do about a 1/2 weight warm up set, then either 3 sets at full weight or I'll add 10-20lbs to each set, depending on what it is and what I'm trying to do. Listen to your body, rest as long as you need between sets. If you're failing at rep 9 on your 3rd set, you're doing a good weight. Don't over think it, just lift, and maintain good form. Adding weight at the expense of form is counterproductive.
 
yes but studies show that 10 reps builds more size then 4 reps, and 30-60sec rest builds more muscles then 2-3min rest
 
Rumpy said:
Everything does something. There are so many different routines out there that it's just too much to take in. All that really matters is that you lift. Lift heavy and lift often. Over the years I've just settled in on the old tried and true 3 X 10 for most things. I always do about a 1/2 weight warm up set, then either 3 sets at full weight or I'll add 10-20lbs to each set, depending on what it is and what I'm trying to do. Listen to your body, rest as long as you need between sets. If you're failing at rep 9 on your 3rd set, you're doing a good weight. Don't over think it, just lift, and maintain good form. Adding weight at the expense of form is counterproductive.
Click to expand...
Lies. Just look at this guy:

OP: I think we've covered this pretty well, but I do feel that there is something to be said for a 4x10 routine on a 5 day split. I too feel like I've put more work into a muscle group going at a slightly lower weight but at higher reps than a typical 5x5 routine. Back in the day we always were told low reps + high weight = strength, where lower weight + higher reps = size and cardiovascular ability. I don't honestly know if this still holds true as I've seen this argued every which way including studies - but it all comes down to sticking with what your body responds to. :)

Edit: I always wait a good 2 minutes or so between sets as I put 150% of myself into each set and honestly would not have the gas to go at that intensity otherwise. It really tends to piss off people waiting for my machine/bench, but they never say anything. ;)
 
tomato90 said:
yes but studies show that 10 reps builds more size then 4 reps, and 30-60sec rest builds more muscles then 2-3min rest
Click to expand...

What studies?

Per exercise, you just need 2 warmup sets and 1 last one where you fail between 3 to 4 reps. That's it.
 
just google reps and sets for musclemass vs strength and ull see, 2 warmup sets and one till failure for muscle goptimal muscle growth?
 
I gave up on Goggling workout routines. I swear, they all end up sounding like this:

Day 17 of your ultimate arm workout begins with reverse Kentucky hammer curls. Do 12 sets of 7 reps using kettle weights and a yoga mat.

Just shut up and lift.
 
tomato90 said:
yes but studies show that 10 reps builds more size then 4 reps, and 30-60sec rest builds more muscles then 2-3min rest
Click to expand...

there are a lot of studies out there with a whole bunch more studies that say the exact opposite... you have three muscle fibres work them all out... ive read that different amount of reps work out different fibres... which is why each muscle group has a workout for 6 reps 8 reps and 10 reps... but who knows if its all true anyways... do what ever works for you, once it doesn't change it up... very simple
 
all i know is now that im doing lower reps, i have no motivation to do more then like 6-8, and i get tired alot more quicker, but i usualyl go 6 3 1
 
i usually go for 6-10 reps and until failure after the standard warm up sets. I dont go for strength but i do like switching it up every two weeks to see how much my max has gone up if at all(especially on cycle, CRUSH THAT SHIT!) But off cycle i tend to take it nice and slow 6-10 or 12 reps and go until failure to prevent injury.
 
tomato90 said:
Intill today i did 4x4 on bench etc and took like 2-3min break between each set i lifted heavy and i noticed an increase in strength but was told i should do this instead for bigger muscles and more volume:

10reps x4 sets and 30sec-60sec break between each sets i did this today and i really felt it in my chest.

It felt like i got a better workout with lower weights(60-70kg) bench pressing with 10 reps and 4 sets and 30-60sec rest between sets then i got from 4x4 110kg with 2-3min rest between sets.

Im on d-bol and testosterone almost 3 weeks in, how do u train for size? i dont care about getting stronger atm i just want to put on size and muscles. Low resting times with lower weight and more reps or longer resting time with high weight and lesse rep?
Click to expand...

Ask yourself what are your goals and develop a workout routine around those goals. I personally have no intentions of being a bodybuilder, but I am interested in becoming as strong as possible, so I do a strength based routine that focuses on big, multi-joint, compound exercises (squat, bench press, deadlift, overhead press). I do 5 sets of 5 reps of my 5 rep max.

Monday
Heavy Squat 5x5
Light Bench Press (80% 5rm) 5x5
Pull ups

Wednesday
Heavy Bench Press 5x5
Light Squat (80% 5rm) 5x5
Pull ups

Friday
Deadlifts 5x5
Military Press 5x5
Pull ups

Saturday
General Physical Preparedness (tire flips, sledgehammer, farmers walks, etc.)
 
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