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2003/07/21, 11:29 AM
What set and reps number do you guys find most effective in building strength and mass?
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/07/21, 11:59 AM
I'm not gonna give you an experienced answer, but usally articles says about 6-8 reps for strength and mass. and make sure to up the protein:)
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Tiffany Der
"You have to make it through the rain in order to see the Rainbow........."
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2003/07/21, 12:18 PM
I personally made the most gains in strength and size while working in the 3 set, 4-8 rep range. I've leveled off since, and now am in the 8-12 rep, making progressive strength gains. I haven't really gained any weight since, but that probably has more to do with my calorie intake than anything else.
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/07/21, 12:19 PM
I personally made the most gains in strength and size while working in the 3 set, 4-8 rep range. I've leveled off since, and now am in the 8-12 rep, making progressive strength gains. I haven't really gained any weight since, but that probably has more to do with my calorie intake than anything else.
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2003/07/21, 12:37 PM
*Strength: 4-6 work sets, 1-3 reps, 2-3 minute rests between sets, work sets are 85-95% or more of 1RM (my personal favorite)
*Strength and mass: 3-4 work sets, 4-7 reps, 1-2 minute rests between sets
*Mass: 3-4 sets, 5-9 reps, 60-90 second rests between sets, lots of forced reps and burnout reps
The above info is more from personal experience than anything. Everybody is different, but these are my general rules for whatever type of training I happen to be involved in at a particular point in time. Don't forget about your diet! You can train all the right ways but if your diet is not up to par, your body will suffer, not grow.
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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
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2003/07/21, 04:40 PM
jbennet is pretty much dead on on this one. The only thing I would like to add is that since the rep range is somewhat vague it can be more benificial to use % of 1RM as a gauge instead of counting reps. For strength this would mean training with 90% & higher & doing heavy doubles, triples, & singles. As for mass training it can be benificial to stick with around 80% & just perform as many reps as possible(this will usually be in between 6-9 reps) this number will vary depending on your red to white fiber ratio. Also as previously stated your diet is the key, many people have gotten big using many different training methods, but no one gets big with a poor diet.
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\"Knowledge & persistence is all one needs to succeed"
---Patrick L.
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2003/07/21, 09:51 PM
i usually do 10 reps with 4 sets, but once i hit the point where i can do 15 reps, i boost it up to the next weight. and the final set i usually blast my muscles by adding the next weight onto the bar for the extra muscle mass pack on!!!
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2003/07/21, 11:12 PM
This info is fantastic...I can make good strength gains when I train lower reps...but the mass just doesn't seem to be there....when I train with higher reps I get the mass without the strength...I have been trying pyramids, burnouts, down the racks and was wondering what you guys thought.
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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