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reps 4 mass gain!!! #+*%^

976olivers Posts: 1 Joined: 2003/01/27	2003/02/03, 06:24 AM Im a 16year old male. I have been doing weights for many weeks and started to see little gains but i want to increase my body weight. How many reps and sets should i be doing to gain weight and muscle? How heavy should the weights be? At the moment i do a small warmup set and then do 4 sets of 8 reps with heavy weight although its not the heaviest i could lift. I try to increase weight every week. Is this right or wrong? Is there anything else i should do?
743475 Posts: 4 Joined: 2003/02/03	2003/02/03, 02:06 PM hey there, to train for hypertrophy (muscle size) your rep range is between 8 - 12 reps - those being your absolute maximum. 10 - 15 sets for large muscle groups (ie legs, chest, back) 4 - 9 sets for small muscle groups (ie biceps, triceps) and 30 - 90 seconds rest (NO more!) never go to maximum on a warm up set, it is just to warm up your muscle, nothing more, don't waste too much precious energy for the heavy mass building sets. you can also do different exercises to complete all your sets, ie, for chest - 5 sets decline bench, 5 sets incline bench, 5 sets cable crossovers = 15 sets for your chest day - just a few little tips. hope this helps. good luck, Phil
mackfactor Posts: 766 Joined: 2002/10/17	2003/02/04, 03:15 PM You hit it right on the head, 743475 (could you have possbily picked a more difficult name?). That's right about what I'd prescribe. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan