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For maximum muscle gain you are suppose to lift 'heavy' weights but im confused as to how heavy it is suppose to be. I got told that you are suppose only lift as much as you can and do between 4 - 6 reps. Yet others say you're suppose to do weights between 10 - 12 reps
what should i be doing?
you should be training with loads around 80% of your 1RM.
personally I prefer to use a lower medium rep range BB training and a higher rep range for DBs'
I like to use higher reps b/c a) you concentrate better and use better form, which brings about more growth b) you get a massive pump (which makes me work harder...which brings about more growth)
Some of the reason the advice will vary is because peoples goals vary. Powerlifters and bodybuilders generally lift differently (number of reps and amount of weight). My 2 cents...work your way up to a weight where in the 4th set you can BARELY get 8 reps. The big guys I know use 12/10/8/6 rule...heavy as you can and get 6 reps. If you use LAM's formula and your one rep max on benchpress is 100lbs then you will want to work your way up to the 80lb mark during your workout. But, i doubt you will be able to get your 80%of max weight repped out very many times. Try it out, see what works for you by sticking with a certain routine for a few weeks, if you dont like it switch it up. Good luck.
Yep, depends what kind of muscle you want. You can use lighter weights and get big with high volume.
There is no one "right" answer. Different things work for different people. For me, either 8-10 reps or doing 12 reps and more volume work best. Low reps when I did them did nothing as far as muscle size went.
Im after gaining muscle mass and overall size, so 10 - 12 reps would be the better option?
As I said, there is no "right answer". It may work for you, or it might not work for somebody else. If you haven't tried it, do so for 4-6 weeks and see if you see a difference in your physique. Also realize that gaining mass and size is also a function of eating properly, so you have to get enough calories, protein and carbs to fuel the body so it can grow.Quote:
Originally Posted by Toughenuff