sets/reps for size

[Pipes]

Im looking to put on some more size, particularily on the upper and lower pectorals. Now throw aside the other factors, were just talking about in the gym factors atm. Thats all taken care of, quick background on cycle test/deca dbol kick and epi end. Cals ~4k depending on the day.

I have seem some obvious increase in strength, actually pretty considerable. I'm looking to focus on size now, and I'm pretty sure the best way to do that is to rip and shred these muscles to hell so that recovery adds mass.

I used to love pyramidding, I seemed to be able to get more weight up. I switched to 3x8's, and recently switched to 3x6 with increased weight. I have heard alot about 5x5, havent done it nor read up about it yet.

My question is, I know that generally speaking, lower reps with increased weight is where you want to be when looking for size. But has anyone found or are there any studies that show any more specific routine that would target size?

Dunno if it helps but my split is
1-2 exercise for each of these on this day. chest, bi, tri, shoulder, also i hit abs
chest
legs
shoulders/tri
back/bi

 

[R1balla]

if you are looking for the bodybuilder look, not strength, do alot of upper chest movements like incline DB, incline flys and lots of versions of them. as far as rep ranges, you have to hit the 3 main ranges and u can do this different ways. this is how i do it

Week 1 reps between 4 -8

Week 2 reps between 8 - 12

Week 3 reps between 12 - 15

this has worked VERY well for me. other people will post there own personal thoughts on this topic as well, im sure.

Monday - Chest
3 sets of DB incline
3 sets of BB flat bench
3 sets of Hammer Strength (machine) incline
2 sets of Flat machine flys
2 sets of incline DB flys

this is my current routine for chest day. i LOVE high volume and mixed rep ranges weekly. hope this helps

 

[jiberish]

yeah just mix up the reps

I am a little different
but I still like to do things similar to r1balla
What you can do is low reps for power on the first exercise, then moderate on the second then higher on the 3rd.

But another thing that works is HEAVY negatives. Really helps stretch out that muscle to get bigger. I have only just recently realised that everything I constantly stretch out and do negatives for is bigger than what I don't stretch out. NEED TO STRETCH MY ARMS MORE!

 

[lonewolf0420]

I try to hit the three rep ranges, in each workout. I might start with the first exercise in the 6-8 range, then the next exercise in the 8-10 range, then the next exercises might be in the 10-15 range. Sometimes I start in the higher ranges, and work my way down.

My problem is, is the amount of working sets. I know the key is to stimulate, not annihilate. Its hard to find how much, is too much.

 

[Dizmal]

Yar, I will usually start with heavy compounds, for legs for instance; I may start doing 3x5 in squats, then I'll do 3x8 SL DL, then another 3x8-10 on the hack squat and then do a lighter set of 2x12 smith squats slow, low and strict just to get everything full and pumped.

Same concept with shoulders; I like to start w 3x5 BB mil presses, then go do 3x8 db presses and then do 3x12 laterals and maybe 2x12-15 upright rows(also helps not hurt the rotators by going heavy).

It seems to be working for me.

 

[lonewolf0420]

I was surprised at how early this thread died out.

We all try to add weight and reps, on a weekly basis. How about how often everyone increases their amount of working sets? Do you go by "feeling" that day? The amount of different exercises performed for that session?

 

[Matthersby]

Dude, Ive been all over these threads for months. I spent months of last year training 5-6 days a week, 12 working sets for small muscle groups, 16 for large, on good solid PHs and eating 3-5k calories per day but barely grew due to overtraining. Im down to 6 working sets for small, and 8 sets for large, and Im gaining more off cycle and only.traing every other day. As Zir Red stated in a recent thread, the exercise is only the stimulus, the rest is where growth occurs.

 

[gidemon]

Look into power density training... good stuff

 

[lonewolf0420]

Dude, Ive been all over these threads for months. I spent months of last year training 5-6 days a week, 12 working sets for small muscle groups, 16 for large, on good solid PHs and eating 3-5k calories per day but barely grew due to overtraining. Im down to 6 working sets for small, and 8 sets for large, and Im gaining more off cycle and only.traing every other day. As Zir Red stated in a recent thread, the exercise is only the stimulus, the rest is where growth occurs.

Agreed. But eventually your going to have to have an increase in volume to stimulate the new growth.