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Group: General Fitness & Exercise

building for mass

Zenkei18 Posts: 277 Joined: 2005/06/22	2005/07/12, 02:04 PM Ok, I know that you have to do lower sets for mass, and you have to do up to 4 sets, but what % of your 1RM do you use, I have been doing it with toning in mind 8-12 reps at 60% of my 1RM and 3 sets max
DX14AG Posts: 1,055 Joined: 2004/07/22	2005/07/12, 03:31 PM Check out this link. This should help you. http://www.coachz.net/1_rep_max_percentage.htm DX
gangstershoes Posts: 641 Joined: 2005/05/27	2005/07/12, 03:58 PM I might be mis interpreting the question, but you should be shooting for the most you can do for 4-6 reps and building from that base, rather than predicting it with a percentage of your max rep. good luck to you...
Zenkei18 Posts: 277 Joined: 2005/06/22	2005/07/12, 04:01 PM ============ Quoting from gangstershoes: I might be mis interpreting the question, but you should be shooting for the most you can do for 4-6 reps and building from that base, rather than predicting it with a percentage of your max rep. good luck to you... ============= Is that the fastest way to build LBM? I'm sticking at a static weight for the whole month I'm just doing more sets right now but I mean if I can try and get my 1RM again and then use about 80% instead of 60% and try to do 4-8 reps I imagine I would make more progress wouldn't I...
gangstershoes Posts: 641 Joined: 2005/05/27	2005/07/14, 11:36 AM If you are trying to build mass, eat alot of good foods and also keep your reps in the 4-6 range. I burn out with a high rep set at the end so I can get to failure without a spotter. When you get to 7 reps, add just a little bit of weight to bump you back down to 4 reps. Personally your 1RM shouldn't be factor at all in finding out what you can lift on a 4-6 rep weight. I've mainly found that 1RM is more for ego than anything else. good luck...
ianakers Posts: 127 Joined: 2005/02/06	2005/07/14, 12:43 PM i find those charts to be pretty useful myself. its a good guideline. often i put as much weight as i think i can do so many times but then i look at the chart and it says i should be able to do more and i usually can. i dont know about the one he posted but the one at my school is really helpful to me and i think they're pretty similar
gangstershoes Posts: 641 Joined: 2005/05/27	2005/07/14, 03:03 PM ianakers that's showing that limitations are more in your mind than in your muscle capabilities. Whatever works for someone to get more weight up though is what counts as long as it's proper form.