7 replies to this topic

[toltec]

I am wanting to get some opinions on proper reps for sets. My goal is simply to add as much mass as possible. What would you recommend as far as setting up reps for each routine, such as with biceps, chest, etc.

I've alway done the basic: 12, 10, 8 set/rep routine.



What is the best set/rep structure for building mass?

[Anabolic Beast]

The rep scheme you layed out is a solid one and reps in that range are generally considered best for muscle hypertrophy. That said, everyone is different and each of us respond differently to various types of training stimulus. In other words, what works for me might not work as well for you. You just need to experiment and find what works best for you. BTW, if you look at my training journal you'll see that I generally follow something along the lines of what you layed out.

[MissKBuff]

I'm not sure if you're familiar with Casey Viator, but he has an excellent routinte for building mass. Have you ever tried one set to failure for each exercise, while using a hold on the very last rep? It pretty much shocks your body into growth.

[Streetdawg]

everyone is diff. I found that over the yrs higher reps built more size for me. I often do 24/20/16 on alot of movements with medium to heavy weights. Also it depends on the body part. alot of guys will do higher reps on back and calves for example.

above & beyond the reps more than anything to think about it training intensity if you are building mass. there are many ways to accomplish the task. lighter weight higher reps means shorter rests between sets typically. otherwise the intensity isnt enough to promote growth. heavier sets lower reps may mean longer rests like 2-3 mins between sets.

I will say the same thing I say to every guy that comes up to me in the gym asking how to get big. SQUAT!!! its the king of all exercises. bar none! Deadlift too but squat every week and you will grow for sure.

SD

[minster]

everyone is diff. I found that over the yrs higher reps built more size for me. I often do 24/20/16 on alot of movements with medium to heavy weights. Also it depends on the body part. alot of guys will do higher reps on back and calves for example.

above & beyond the reps more than anything to think about it training intensity if you are building mass. there are many ways to accomplish the task. lighter weight higher reps means shorter rests between sets typically. otherwise the intensity isnt enough to promote growth. heavier sets lower reps may mean longer rests like 2-3 mins between sets.

I will say the same thing I say to every guy that comes up to me in the gym asking how to get big. SQUAT!!! its the king of all exercises. bar none! Deadlift too but squat every week and you will grow for sure.

SD

you are a smart man dude and i agree with most you say brotherman,i am trying higher reps(i am 43)for at least most of my sets and it is hard as hell!! i really dont count reps on most movements and just try my best to get my mind in/on the muscle and rely on the development of the mind muscle link. when i started to count reps to make sure i was doing high enough reps in the range of 10-20,it was hard as hell and i forgot how hard doing over 10 reps for me is. i have been on along lay-offsince august(shoulder arthritis,adhesive capsulitis,bone spurs and other painful impingements ofnerves that run down the shoulders-i plan on a clean-up scoping this spring/summer when my wife finishes nursing school because my r.o.m. is terrible when idont keep up with a physical therapist who stretches the area for more r.o.m. and does things like fascia stretching also.
and a bigtime BUMP for the squats which became my favorite and most hated movement of all but put on long-lasting mass going as heavy as 600lbs.x4 or 365 for 3 sets of 20 on different workouts. they must be to parrallel or a bit below and i have been known in the last 20 years as having the biggest and fully developed legs around my area. also i used to go nuts on the legpress and do shit like 50 reps and just burn the shit out of the quads after heavy squats,which build your legs from your hips down to your ass,hams,and to the knees as well as build calves if not using a board underneath your heels(which i never ever recommended).
some of you older cats might remember a study about whether squatting or bi/tri work would build more muscle in 6 months and also a year--the squats beat both for arm size increases as well as overall solid body mass increases.sorry for the long post man but i get really excited when squats are discussed,lol.
also,i started doing calves hard as a warm-up with all sorts of rep ranges and once you get used to this you will love how you can focus on the legs w/o worrying about calves at the end. this gave me much greater calf development and i treat calves and forearms as any other body part-once a week and twice a week for abs which works great for me.

[Streetdawg]

good post minster! I think this yr is the first time I have ever done sets of 50 reps on anything aside from calves and leg press or hack squat. I find the focus can be great and the intensity can be high if you keep going and going til you feel fire burning LOL also so much more forgiving on the old joints and bones.

am not far behind ya on the shoulders damage myself but have given them a rest this past mo but can relate. mine are mostly trashed from heavy squatting all yr this past yr so much.

SD

[DGAF]

Everyone is correct, different strokes for different folks.

One thing to consider, this has worked great for me. I will train heavy for 3 months 10/8/6 rep sets as much weight as possible. Then I will switch it up and go lighter with higher rep 15/12/10 rep sets for 3 months.

Whatever you do make sure you switch up different lifts/sets/reps/weight to always keep the body guessing.

I agree with this fully. I do the 10/8/6 rep scheme when I am building or bulking and then I switch it up to a lighter weight higher rep scheme in the spring to cut and define more.


DGAF