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2002/09/12, 09:39 AM
I've just about finished my 8 week progressive gains probram so put some data in to look at the other programs.
How come the mass program has 4 sets of 20, 14, 12, 10
While the prograsive gains and tone/fat loss has mostly 16, 12, 10, 8
Surely the mass prog should be the lowest reps of the lot? not the highest?
I don't see how i can specifically gain mass by doing mostly the same mix of exercises as the tone "no mass gain" program but at higher reps.
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2002/09/12, 11:42 AM
The only exercises that I noticed high reps on were the ones for the shoulders. And when I did the tone/fat loss program, my reps weren't 16,12,10,8 (they were higher). So basically I dunno, sowwy.
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2002/09/12, 12:00 PM
Here's an example of 1 day of the mass program, i'm not sure how well it will paste.
The progressive gains program was nearly always 16(or
20),12,10,8 or just 12,10,8back Specific Exercise: Close Grip Machine Pulldowns
1 20 repetitions lbs
2 15 repetitions lbs
3 12 repetitions lbs
4 10 repetitions lbs
Muscle Group or Location: back Specific Exercise: One Arm Dumbell Rows
1 20 repetitions lbs
2 15 repetitions lbs
3 12 repetitions lbs
4 10 repetitions lbs
Muscle Group or Location: shoulders Specific Exercise: Dumbell Presses
1 20 repetitions lbs
2 12 repetitions lbs
3 11 repetitions lbs
4 10 repetitions lbs
Muscle Group or Location: shoulders Specific Exercise: Standing Lateral Raises
1 20 repetitions lbs
2 16 repetitions lbs
3 15 repetitions lbs
4 14 repetitions lbs
Muscle Group or Location: biceps Specific Exercise: Seated Dumbell Curls
1 15 repetitions lbs
2 12 repetitions lbs
3 11 repetitions lbs
4 10 repetitions lbs
Muscle Group or Location: biceps Specific Exercise: Reverse Barbell Curls
1 15 repetitions lbs
2 12 repetitions lbs
3 11 repetitions lbs
4 10 repetitions lbs
Muscle Group or Location: abs Specific Exercise: Twisting Crunches
1 15 repetitions lbs
2 15 repetitions lbs
3 15 repetitions lbs
Muscle Group or Location: abs Specific Exercise: Cable Crunches
1 15 repetitions lbs
2 15 repetitions lbs
3 15 repetitions lbs
Thats the mass, lots more reps on average. I'm sure there's a good reason for this, it just goes against the "less reps more weight" rule for mass. Is it just becuase the mass prog concentrates on large muscle excercises and they can handle the more reps?
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2002/09/12, 12:09 PM
Are you doing the beginner workouts? That might explain why there are so many reps, though I am not sure of the reason for it, though I'm sure it's a good one.
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2002/09/12, 07:12 PM
Lumina wins the (low fat) cookie.
I'm currently on intermediate progressive gains.
This was begginer mass
I changed it to inter mass and it dropped most exercises to 12,10,8.
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2002/09/12, 08:02 PM
Yeah for me! ;)
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