mass building with low reps and high weight

**tom_sparco** · 09-27-2005, 12:09 PM

hey, could anyone help me with my pyramid program? see im about to start a 4 day a week cycle (categorising the muscles each day, say biceps and back on tues, rest wed, etc and weekends off) i want to really gain and the only way for that is to really lift, right? so my question is how many sets and how many reps? i was thinking 12 reps moderate weight, 10 reps harder and 8 reps strenuous??? im thinking that might be not enough sets and too many reps, what do you guys think? someone said even if you can only get 2 reps out on a hevy weight, make sure its done. if anyone has a better pyramid than my 12 10 8 please please let me know!! thanks guys!!

**MyK** · 09-27-2005, 12:18 PM

post what your routine is so far, you will get alot better feedback!

**tom_sparco** · 09-27-2005, 01:29 PM

well so far all ive been doing is upper body mon, lower tues, rest wed upper thurs, lower fri with the 12 10 8 pyramid. my new program is mon chest and triceps, tues lats and traps (back) REST thurs legs and biceps and fri shoulders and triceps. what would be the best pyramid to use to gain real size? cheers.tom.

**soxmuscle** · 09-27-2005, 02:38 PM

why do you work your triceps two times a week and nothing else two times a week?

**tom_sparco** · 09-27-2005, 03:59 PM

triceps make up two 3rds of the arm, plus they are synergists for the shoulders and chest. i might as well work them twice as they can potentially form most of a lean arm, whereas a wannabe would just concentrate on biceps