Heavier is better right?
- Thread starter MiniGun
- Start date
R1balla
Board Sponsor
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:
Chest Day
1.) BB Bench - warmup 135x10 185x5 nice and slow
- 245x6
- 255x4
- 265x2
2.) Incline (BB or DB)
- 90x12
- 95x10
- 100x8
3.) Machine work 8-12 reps 3 sets
4.) flys - 12-15 reps 3 sets
Chest Day
1.) BB Bench - warmup 135x10 185x5 nice and slow
- 245x6
- 255x4
- 265x2
2.) Incline (BB or DB)
- 90x12
- 95x10
- 100x8
3.) Machine work 8-12 reps 3 sets
4.) flys - 12-15 reps 3 sets
asooneyeonig
Well-known member
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:
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here is a reference for different rep ranges and what thy do best at:
Invalid Link Removed
Jcweinsx
Member
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.
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.
asooneyeonig
Well-known member
so basically you change it up to get bigger.
and the pump has nothing to do with having an effective workout.
MiniGun
New member
Im geeting bigger yes ive only been liftin 2 months and people have been giving me compliments body weight has went up a few pounds i think i just need to be more patient i just want to here from guys who have experience if im on the right track to acheive my goals
PaulBlack
Well-known member
Good for you. Don't overthink it. If you are adding weight to the bar and eating enough, you will grow. Most of my weight gain in mass was due more to what and the quantity I was eating, than what my rep numbers were.
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.
Jcweinsx
Member
Good work and keep on it. 2 months is a blink of an eye. Imagine the results you can enjoy in a 1/2/5/10 years. Consistent training and avoiding injuries will help you get there. Use good technique and allow time for recovery.
Jcweinsx
Member
so basically you change it up to get bigger.
and the pump has nothing to do with having an effective workout.
Agreed. Technique and level of exertion are more important that the numbers you hit or how pumped you feel.
boogyman
Active member
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.
pappybay
Member
Excellent Link