Are these the reps I shoudl be doing for bulking?

[forum9351]

I lift 6 days a week and I split the muscles into two groups and do each muscle every other day (3X/week). The cycling of reps I do for nearly all my lifts is:

2 weeks- 15,12,10,8

2 weeks- 12,10,8,8

2 weeks- 8,8,8,8

Are these reps pretty high for bulking? And am cycling correctly to make sure my muscles are getting shocked. My lifting program is based on Arnold's 2nd stage program in his encyclopedia, but the reps seem to contradict things I have read here about muscle hypertrophy...

 

[Duncans Donuts]

That's too much. Jesus.

Arnold Encyclopedia:

 

[forum9351]

I've read that to target muscle hypertrophy, you should range your reps somewhere between 5-9. but how much variety and shock can you give your muscles do that?

 

[DOMS]

How long have you been weight training?

 

[forum9351]

How long have you been weight training?

I did the BFS program while I was in highschool, but it kinda was a crappy program. I started lifting roughly one year ago and I've gotten big gains but i have not nopticed any noticable gains and my diet is pretty good. I figure the errors are in the reps and how im shocking my muscles...

 

[DOMS]

So, pretty much, you're new to weight training.

At this point you need to focus on the 10-12 rep range, do the big compound exercises (squats, dead lifts, bench press, military press, etc.), and do an upper/lower split.

Read the stickies. They'll give you all the info you need.

 

[Witchblade]

Stickies (and grammer school).

 

[DOMS]

Wow.

 

[Witchblade]

High reps are for toning and fat loss. low reps are for bulking

Stickies.

 

[KelJu]

High reps are for toning and fat loss. low reps are for bulking

Wrong.

Toning and/or bulking is done in the kitchen. Increasing lean body mass can be done with 3-5 range 8-10 range and 10-12 range. You are simply stimulated different types of muscle fiber. One of the highly effective training programs consist of a low rep week, a high rep week, and mid rep week, and a shock week.

You can strain for strength or endurance. My buddy trains a body building style while I train a power lifting style. We have close to equal proportions, but he can pump out more reps than I can, and I can lift more weight than he can.

 

[DOMS]

It's great that you want to help, but if you really don't know the subject, you shouldn't be so quick to give advice.

 

[DOMS]

Good Lord, that post showed restraint...what the hell has happened to me???

 

[KelJu]

more reps = more time lifting. how you eat is a big facter but high reps burn more calories

So what is an extra 150 calories burned 3-4 days a week amount to in the grand scheme of things? Nothing!

Please read the stickies.

 

[Witchblade]

You missed a whole bunch of science.

Some things:
- cutting is caloric deficit, bulking is surplus. That's the fundamental part. Diet dictates calories.
- reps don't mean much. Volume and intensity do (!)
- toning doesn't exist. People usually refer to losing weight and gaining a bit of mass (usually newbie gains) as 'toning'.
- burning calories is consists of during and post workout.

 

[Duncans Donuts]

i have a opinion and so do you guys. i see no reason that you are right and i am not. or did i miss that you were sports doctors?

you are fucking stupid

 

[AKIRA]

Spoken like a prodigy.

 

[KelJu]

i have a opinion and so do you guys. i see no reason that you are right and i am not. or did i miss that you were sports doctors?

No, your wrong, and if you read the stickies you would see that we have some of the smartest people on the internet contributing to the knowledge base here at IM. We have a boat load of certified trainers, scientist, and self taught nutritionalist. Read the D&N stickies. Jodi has forgotten more about nutrition than you will ever know. Nutrition defines cutting and bulking. There are also a handful of professional body building and fitness competitors, one being the owner and administrators of this site, Rob.

You can read the stickies and carry your training to the next level, are you can continue to argue with us like a douche nozzle.

Oh yeah, Pfunk has posted 100s of published scientific articles that contradict everythign you are saying. Do a search and pull up some of those threads.

 

[ShapeUP]

i have a opinion and so do you guys. i see no reason that you are right and i am not. or did i miss that you were sports doctors?

Opinions? FACTS!

PROVEN FACTS!!

Your "opinion" is that of someone who knows nothing about how muscles work. Slow/fast twich fibers, hypertrophy and how to get it. ect. ect.

Low reps with high weight will never get MASS. Only STRENGTH. yes there is a difference.

Bye

 

[Mista]

Lol at this thread

 

[gsxrK3]

Ripped him a new one...

 

[Duncans Donuts]

Opinions? FACTS!

PROVEN FACTS!!

Your "opinion" is that of someone who knows nothing about how muscles work. Slow/fast twich fibers, hypertrophy and how to get it. ect. ect.

Low reps with high weight will never get MASS. Only STRENGTH. yes there is a difference.

Bye

Whoa, never get mass? Low reps may be more optimized for strength, but to say that you will get 0 mass is just incorrect. Mass and strength are somewhat related, too. Although you can gain strength without gaining mass, if you gain mass you will have a corresponding increase in potential force output.

 

[DOMS]

this theres op

Speaka da Engrish?

 

[Duncans Donuts]

this theres op

I think we've all noted your flack of articulating a thought. Please do the forum a favor by communicating more thoughtfully and affectively.

 

[kidbodybilder]

sry guys guess i over reacted wont hapen agan