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2004/01/27, 05:58 PM
I'm going into a mass cycle next week and i've been doing some reading and research. And i thought that heavy weight plus low reps will put mass on. But I've read other things that sometimes that's not always true for some people sometimes high reps can add mass. Something like 4 sets with reps of 20,10,5,1. Would this be ideal for adding mass? And how long should one remain on a mass cycle before the body adapts to it? And is it back to do the same exercises throughout a routine like a bulking phase or is it good to switch up the exercises every week. And would 4 sets be overtraining? I'm so going to be doing the mass cycle on a 5 day split i don't want to over train anything so on a back and bi's day would doing 3 or 4 different bicep exercises at 4 sets each be over training same with all the other muscle groups how many exercises is too much.
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2004/01/27, 06:09 PM
low reps and high weights usually build strength.This is what powerlifters do, they trin for high maxes. Where as body builders need to be big and "cut". So they usualy perfrom moderate weights with high reps, although I beleive you need to do both body build and strength train, it all comes down to what you wanna do. You might be different low reps and high weight might get u big( in theory fast twitch muscle fibers are bigger than slow twitch by 20%) however most of us have more more endurance fibers( slow twitch) . So liek i said it comes down to hwta u wanna do and what works for you.
now on the the over training question......i would high sugest you do a 4 day split if your going to be lifting heavy, maybe even a 3 day split. Lifting heavier weights will ( in therory if your not used to it break down more tissue) so you need more rest or the next time you lift you will not be at 100%. As for set numbers that agin is your choice, I don't knwo hwo long you have been training so I can't help out much there.......i've been training for about 2 years seriously so I do somtimes 4 ,5 maybe 6 sets depending on how I feel. If i feel i can do one more set i do one more set. Sometimes I feel like a nut sometimes I don't........working out i have found is an expierement for me , you everyone else.......for me high reps work best( usually over 7 reps) for you it might not be the case, so try new things out, if it don't work mark that one off, try somthing new. Hope I helped You out a lil bit
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/01/27, 09:35 PM
Thanks for the help bigandrew you answered alot of my questions, I've been working out seriously now for about 5 months. What would be considered high reps and what would be considered low reps in a 4 set routine. Is it good to keep addding weight in a pyramid with reps like 12,10,8. Or a consistent 10,10,10?
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2004/01/27, 09:42 PM
I'm in the same boat as you justine22.
On the 'bigger' exercises (squats, bench, bbrows, etc.) I aim to do about 4 sets + a warmup set of 15-20 reps wt light weight.
The 4 sets usually tend to follow this scheme...
1. 10-12
2. 8-10
3. 6+
4. 5+
..but that's just me.
For the other exercises involving smaller muslces I tend skip the 4th set (5+).
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2004/01/28, 11:14 AM
Do you do a warm up set for each different exercise on a certain muscle or just the first set of the first exercise. like if you start off on flat bench do you just do your warm up on flat bench and then when you go to incline skip the warm up set?
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2004/01/28, 11:27 AM
Justine, you dont need warm up sets if you are warmed up. The incline movement is close enough to the flat movement to skip the warmup as trad is describing it. However you should still ramp the weight up on the latter sets.
Trad!!! Where is the other picture???? I liked it.
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Living well is the best revenge.
Charlie
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