i've been gettin alot of contradicting advice about weight training for bulking. What rep / set range would be best?
thanks in advance
Posted by: Merkaba
Heavy, short sets usually for me no more then 10, usually no more than 6. It depends, mix it up. Just don't spend all day in the friggin gym.
Posted by: P-funk
there is no best.
a) eat enough calories to support growth
b) lift weights that create muscular tension. Whether it is sets of 3 or sets of 12, explore a variety of rep ranges in a systematic way.
patrick
Posted by: Ben dur
my main goal is usually to lift as much weight as i possibly can, while achieving 8-10 reps (currently)
if i must i get a friend to spot me the absolute minimum amount possible for the last of the reps
i do this for 3 sets
and i perform 5 compound exercises
around 45 minutes after my first set, i am usually on the absolute verge of gagging (possible exaggeration)
Posted by: Gazhole
Eat a lot and lift hard.
Thats it.
It doesnt matter what shape that lifting takes, so long as it takes a definite effort of body and mind to perform that exercise.
Can bulk on 3x3, 4x4, 5x5, 10x10, 9x2, 3x20, 7x3...doesnt matter. Do something you havent done before in the gym.
Use new exercises or ones you havent done for a long time. Use a rep range you havent tried before, or take a rep range like 3x10 and add a rep to each set, or do an extra set.
Cut down your rest intervals, or cut them down by 10 seconds each set. Do rest pause sets, or extend the length of the negative portions.
Try and get your workout done in less total time. Pre or post exhaust with isolation movements, or both!
CHANGE SOMETHING.
Posted by: Merkaba
Yea bulking is definitely the time to try something new.
Posted by: Ben dur
Quote:
Originally Posted by Gazhole
Eat a lot and lift hard.
Thats it.
It doesnt matter what shape that lifting takes, so long as it takes a definite effort of body and mind to perform that exercise.
