SET'S / REPS FOR MASS/ MASS / & MORE MASS

[LIVEHARD]

I POSTED TODAY REGARDING SPLITS THIS GOES A LITTLE DEEPER

For size and strength

i have been doing 12- 15 sets in the range of 6 -10 reps for large body parts

ie; chest back legs

I have been doing 10-12 set in a range 8-12 reps for smaller body parts

ie: shoulders triceps biceps and calfs

I always good form no swinging bouncing

I take my last set of each exercise to failure

what do you guys think of this ???


:fback

:yeah

[natenator]

here's a bread and butter routine for me:


Day 1 - Chest/calves:

Flat Bench (4x8-12)
Incline DB Press (4x8-12)
Flat Hammer Press (4x8-12)
Dips (4x10-12)
Bottom Cable Raises (4x8-12)


Seated Calve Raises (5x8-12)
Standing Calve Raises (5x8-12)



Day 2 - Back Width/Hamstrings:


Rack Deadlifts (4x8)
Assisted Pull-ups (4x8-12)
V-Grip Pull Downs (4x10)
Wide Grip Pull Downs (4x10)
Reverse Grip Pull Downs (4x10)


Day 2 - Back Depth/Hamstrings:


Rack Deadlifts (5x8)
Bent Over BB Rows (4x8)
Corner Close-Grip Rows (4x8)
Seated Cable Rows (4x8)


Lying Leg Curls (4x12)
SLDL (4x12)


Day 3 - OFF


Day 4 - Shoulders/Traps/Calves


Seated DB Presses (4x8-12)
Side Laterals (4x10)
Rear Pec Deck (4x12)
Front Raises (4x12)


BB Shrugs (4x8-12)
Upright Rows (4x12)


Seated Calve Raises (5x8-12)
Standing Calve Raises (5x8-12)


Day 5 - Arms:

DB Curls (4x10-12)
Standing BB Curls (4x10-12)
Hammer Curls (4x10-12)
One Arm Preacher Curls (4x10-12)

Push Downs (4x10-12)
Skull Crushers (4x10-12)
Dips (4x8-12)
Rope Push Downs (4x10-12)



Day 7 - Quads/Hamstrings:

Front Squats (4x10)
walking Lunges (4x10)
Single Leg Presses (4x10)
Leg Extensions (4x15)


Lying Leg Curls (4x12)
SLDL (4x12)



Day 7 - OFF

[Danger]

Sets/Reps is pretty personal just like exercise selection, I personally like to change my program every six, eight or ten weeks. I tend to keep my exercies the same for the most part, I might switch out one exercise per muscle group every time I change my program, so i tend to play with sets/reps a lot.

My big problem with Set/Rep discussion is how many of those sets are 'Work' sets a lot of people don't include that info so I will try and be pretty clear about my actual method and not just list a bunch of numbers.

Personally I love 5x5, 4x8-10 and 3x6-8, pretty standard fair but I warm-up differently for each method and use each for different types of exercise.

For 5x5 I usually pyramid up with the 5th set being my all out work set, ex: 5x(225,275,315,375,405) for deadlifts. I generally only use 5x5 for Deadlifts and Squats but sometimes its a nice change to use it for major pressing movements as well.

4x8-10 is my bread and butter I use it for ALOT of exercise, most of my Pressing/Pulling is done this way. First two sets are warm ups and last two sets are all out work sets, generally I like to work up in pretty even increments so I don't jump weight too much from my warm ups to my work sets ex: 4x(45,55,85,90) for something like DB Incline Press.

3x6-8 is what I tend to favor when I am looking for progression in a specific body part or exercise, I feel most of my gains come when I am using shorter sets but heavier weights but again that's personal, I find this scheme works for just about any exercise that isn't squats or deadlifts for me those exercise just need more volume but that's a personal thing. When I am doing an exercise this way I like to do 2 light sets first with 6 reps and then I do my 3x6-8 with all 3 of those sets being work sets ex: 6x25, 6x35, 6x(50,55,60) for say Alt-DB Curls.

That's my basic philosophy on Sets/Reps, like I said earlier I think the key is changing things up along with having some sort of planned progression, I log every workout so its easy for me to see whats working and what isn't and then change things accordingly when I am adjusting my program every few(6-8) weeks.

[LIVEHARD]

some say best rep range is 4-8 rep's for size and strength

i am hearing allot of people doing 10-12

seams safer and better than supper heavy all the time :D

[Danger]

IMO the best rep range is the one that works, I try and focus on results and not worrying about what anyone "says".

Quite a few of the biggest guys I know dont even count sets or reps they just go by feel.

[LIVEHARD]

i am really working on diet cardio and getting training methods right.

Now i want to pick something that fits my work/lifestyle and time and as well a program that will benefit me the best.


Im starting a test only cycle soon in a few weeks T/ennth 500mg /week

I wanted to get my diet training and BF% right before i started


So i will continue to ask input and info good or bad is still knowledge

thanks :yeah

Oh yea lost 11lbs in the last 14 days


:popc2