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2004/08/21, 05:23 PM
I have been following the FT workout rountine pretty religiously for the past 10 months. I har alot about doing 5-6 reps but the most the FT routine has me do is 4. Should I consider increasing the number of reps to gain more mass?
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There is no substitute for hard work
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2004/08/28, 06:33 PM
Doing reps between 8 - 12 is reasonable for gaining muscle. I believe in power training, where you do even lower reps to gain hardness and density in the muscles. An example of power training would be using a weight heavy enough to do 10 reps, then immediately increasing that weight only to get 5 - 6 reps, and continue until you can only do 1 rep. Should accomplish this within 4 - 5 sets (including warmup). This is very similar to the beginning of the Advanced 12 week mass program here on FT. This can be incorporated in your workout but should not replace doing 8 - 12 reps as you still need to sculpt your muscles.
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - AugustWW - Post mark
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2004/08/28, 07:01 PM
cbas1,
I like your "Low reps + High weight = Mass".
fdsk,
What FT program are you doing?
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - AugustWW - Post mark
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2004/08/28, 07:31 PM
oh my gosh, i meant sets not reps my bad
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2004/08/29, 03:36 PM
fsdsk, I was wondering. It seemed kind of low even for the special mass program. For sets, 8 - 12 is the normal for a body part. This does not mean 12 sets of flat bench press. Usually consists of 4 sets (including warmup) per exercise such as 4 sets flat bench press, 4 sets incline bench press, 4 sets decline bench press. Your FT program probably already has you doing this. Which program are you using?
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Seeking out motivation does not motivate you to seek out results.
- Paul
Post mark - AugustWW - Post mark
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2004/08/29, 04:37 PM
special mass program. I was just curious becuase I don't do more than 4 reps of any given exercise.
Thanks & sorry about the confusion.
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2004/08/29, 06:49 PM
I need some sleep! We need an embarrased smiley
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