Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 383, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

Join group

Reps Sets when Training for Mass

Zenkei18
Zenkei18
Posts: 277
Joined: 2005/06/22
United States
2005/07/15, 09:38 AM
Ok, I figured my 1RM pretty much exactly 3 weeks ago. I have been training at 60% of that max going 8-12 reps and going up another set every week. How would I begin to train heavier to get the mass results?
ironmonga
ironmonga
Posts: 185
Joined: 2005/02/09
United States
2005/07/15, 10:24 AM
For a begginer I would say keep it at 8-10 reps, when 10 reps is reached on each set add a couple of puond till your back down maxing out on 8 and repeat.
bb1fit
bb1fit
Posts: 11,105
Joined: 2001/06/30
United States
2005/07/15, 11:22 AM
A good mass set for instance for chest would be a 5X5. In other words, choose a weight you know you can do 5 reps for 5 sets. Now, next workout, raise it 5 lbs. and do it again. If you do not complete 25 full reps, then do not go up in weight next time. Keep proceeding like this...you will get much stronger. Key to this, rest 3 minutes between sets.

--------------
If you don't stand for something, you will fall for anything....

bb1fit@freetrainers.com