High reps for size?

markmile

New member
I'm an ectomorph. I'm at 205lbs and cannot gain no matter what I eat. I was doing 4 sets of 12 for the last year with variations every 2-3 months and alterations in my routine weekly. Several ppl have said to try the 5x5 route for size. I've always been taught to use good form and do high reps/volume. What do you think?
 
I feel variation is key, low reps and high reps should be utilised... If your not growing. Eat more, sounds stupid but just keep eating until your weight goes up, make high calorie mass shakes yourself, peanut butter, coconut oil, oats, fruit, whey etc.

A decent shake can be an extra 600+ cals.
 
grinnell27 said:
I feel variation is key, low reps and high reps should be utilised... If your not growing. Eat more, sounds stupid but just keep eating until your weight goes up, make high calorie mass shakes yourself, peanut butter, coconut oil, oats, fruit, whey etc.

A decent shake can be an extra 600+ cals.
Click to expand...

Agree with this. When I was doing the 20 rep squat program I was making 1000 calorie+ shakes. You can add honey as a sweetener, raw eggs (even though it's better to cook them), heavy cream, wheat germ....some hardgainers even add ice cream. Possibilities are endless man!
 
anthon88 said:
Agree with this. When I was doing the 20 rep squat program I was making 1000 calorie+ shakes. You can add honey as a sweetener, raw eggs (even though it's better to cook them), heavy cream, wheat germ....some hardgainers even add ice cream. Possibilities are endless man!
Click to expand...

That's making me want to go make a shake with ice cream right now haha
 
I have : Icecream, Water, Peanut Butter, Banana, Frozen Fruits, Grenola, Milk & Protein in my morning shakes.

I need to get back into the habit of putting 4 raw eggs in it again
 
You are not an ectomorph, you are underfed. If you are not gaining you are not eating enough. Also, many college coaches prove that you can still get stronger and bigger on a diet of kool-aid and Ramen noodles, as long as you train hard, train long, and sleep hard and long.

Can you post your exact workout please and what you would eat on a typical day.
 
Just adding on to what is stated above...
Try different rep ranges & more calories.
 
Rep ranges and body types are irrelevant, as stated above a combination of the two is the way to go, even some max power days wouldnt hurt.
 
Go heavy with low reps, if you want size that is. Moderate weight with high reps is more for endurance. You need to make sure you eat as well, the right foods of course. Super Mass Gainer is good in giving you tons of calories. Don't overwork that muscle. If the muscle is sore, ease off and let it rest. If the muscle isn't sore then you can work it again. Rest time is good for muscle growth.
 
grinnell27 said:
I feel variation is key, low reps and high reps should be utilised... If your not growing. Eat more, sounds stupid but just keep eating until your weight goes up, make high calorie mass shakes yourself, peanut butter, coconut oil, oats, fruit, whey etc.

A decent shake can be an extra 600+ cals.
Click to expand...

Agree, variation is great when trying to grow.
 
I rarely go below 10 reps on any exercise anymore, and have had fantastic results size wise doing this over the last 2 years. Strength does not equate to size however nutrition will greatly effect either.
 
Depends on body part. I'm liking the idea of heavy weights 6-2reps at 10-4 sets, for both strength and if eating properly size.
 
I was doing 8-12 reps on everything for awhile. then I started doing 15-30 reps of "pump" sets on everything. they both get me bigger. I usually switch between the two whenever I feel like one stops working. I know people are going to say 30 reps is to high. but its not. I can say my arms get super pumped and my vanes shoot out whenever I do pump sets that high. they get so swole that I cant reach my arm up high enough to take my shirt off in the locker room.I wake up so sore that I cant lift 20 pounds to save my life. But thats just me. I also started doing pump sets from watching a video from Rich P. But all these guys are telling you the truth on eating. im also a hard gainer. and I was stuck at 140 for about a year and couldn't figure out why. once I started counting my macros, now im sitting at 165 and still gaining, Hope you get it all figured out bro!
 
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