Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 382, 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.

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gaining mass

Xia
Xia
Posts: 28
Joined: 2002/02/10
Belgium
2002/02/28, 02:29 PM
i have chosen the ft gain muscle mass 8 week program. i get high repetitions (which i only can do with low weights), but my brother sais i should do less reps with more weight to gain mass..
who is right?
rpacheco
rpacheco
Posts: 3,770
Joined: 2001/12/13
United States
2002/02/28, 03:52 PM
Xia, for the first set you will use lighter weights. This is your "warm up" set. On your next sets, you'll need to increase the weight. Your last set should be the heaviest (or close to your max) you can lift (without hurting yourself).

Good luck!

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**_Robert_**
jbennett
jbennett
Posts: 1,558
Joined: 2001/02/28
United States
2002/02/28, 08:36 PM
You are correct, Xia. To gain mass, you need to lift heavy (after a good warm-up, of course) with sets of 10, 8, 6, and 4. That's the general rule anyway. I am curently doing an 8-week power routine and going up to 85-98% max on my last 5 sets and doing 1-2 reps (bench, incline bench, and squats). Its pretty grueling work, but I'm gaining mass and strength very quickly.

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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."