Heavy weight is ideal for mass correct? As long as exercises are done with proper form. I get good workouts from heavy weight and low reps But i feel a better "pump" with moderate weight and higher reps any advice?
if your goal is pure mass, then for most people, low rep high weight with an emphasis on compound lifts will work. something like 5x5 training. i like to mix two during a bulk. on my first compound lifts, i will go heavy. max is 6 reps for me. for example:
1.) BB Bench - warmup 135x10 185x5 nice and slow
2.) Incline (BB or DB)
3.) Machine work 8-12 reps 3 sets
4.) flys - 12-15 reps 3 sets
Reps and weights should all vary as you will eventually plateau doing nothing but 12 ect reps for the "pump" every single day. Caloric surplus will be just as important as your rep scheme/progression.
trick question as different parts of the muscle require different rep ranges or intensity for best stimuli and work capacity and recovery ability decide frequency and overall volume in a workout. IMO change is more critical to size then it is to strength.
here is a reference for different rep ranges and what thy do best at:
you can call me "ozzie" for short.
Sean1332 is right, mix them up to get the best results. Also I have noticed my legs respond better to higher reps and my chest responds pretty good to a lower rep program like 5x5. You gotta find what works better for you.
I train a modified 5x5 and you can certainly add mass with the right diet and increasing training loads. I add in higher rep accessory lifts and lighter compound sets at 8-12 reps. I use my lighter weight compounds to work on speed or get a pump. I don't use 5x for biceps calves or triceps except close grip bench. Also don't like 5x on lats pulls and seated rows where I can work the muscle concentric/eccentric. For squat warmups I will hit higher reps 8-12. There are several plans that keep compound reps low and mix it up on other lifts. I think t nation had a recent article on hypertrophy that showed results with heavy load and lighter load approach. Lighter weights required sig more TUT and I believe results are a bit less.
Is your bw going up? Do you look bigger? If yes then keep doing it until it does not work effectively.
If no start looking at diet and stress and training logs.
Put more of the focus into hard work, adding weight, don't miss W/O's and not worrying to much about exactly what is right. Too many guys have gained with varying rep ranges to pin point exacts really.
Thanks guys for the great advice i will take what yall have advised and incoporate it into my routines
Yes, the mind/muscle connection is very important. I would think if going for pure growth, moderate weight at moderate reps would be best. I have used a 10-8-6 rep scheme in the past, adding a little weight to each set. I still use this for accessory movements like dumbbell presses.
The BBB template for 5-3-1 is a great too as well I am finding. You get your strength work in first, then add your volume at lower weights. The added benefit I found is all the extra reps at the lower weight give you extra "practice" in the movement and help improve form.