Question on training style...

[oiler90]

I'm a beginning weight trainer that has already seen great gains in just 4 weeks. But I'm wondering what sets/ reps method is best for putting on size ?? I've been doing 3-4 sets of 10-15 reps per set. But I'm reading that if I increase my weight I use and therefore decrease my reps to the 5-8 range per set that I will then notice better gains in size. Advice please !!! Give me some examples of how to stack these sets one after the other for each exercise. Pyramid ??? Did I read about that being a method of doing this ?

 

[Dante]

for mass building compound exercises(bench press,dead lift, squats, etc.) i like to go 10,10,8,8,6,4-6. thats 6 sets, with that many you might want to eliminate some sets elsewhere in your routine.

 

[oiler90]

Thanks for the advice Dante ! I'll give it a try. Should I see some returns within 4 weeks (assuming all else is in place) ??

 

[Dante]

i think you'll see gains within a couple weeks..just try to build your strength up, go a little heavier each week & you'll notice results..worry about the details after the size comes..

 

[kraziplaya]

there are so many different training programs you can do...but the basic is 1 or 2 bodyparts a day with 3-4 exercises per bodypart and 3 working sets each... for a beginner keep your reps around 8-12 and focus on your form and trying to feel your muscle contract...def read a lot and perhaps get a couple muscle mags for some good tips and ideas

 

[oiler90]

I have definitely been doing my homework and have what I call a nice, balanced look. Not a bodybuilders look, but excellent muscle tone w/o the bulk I am looking for. I am currently 6'1'' and 185#. I have put on about 10# of lean muscle mass in the last 60 days. I would like to add about 10-15 more # of lean muscle mass. Do any of you think that I should start taking "weight gainer" products ? I am on my feet all day in an extremely physical profession. My profession requires me to stay lean, even if I am bit heavier in weight that I carry, but I really shouldn't get over about 195 or so. I currently eat LOTS of protein-rich foods and good balanced diet. So I know I am getting enough protein to feed my muscles. Thanks for all the advice guys !!!

 

[vegman]

weight gainer isn't that great. Just eat more, and you can get meal replacment powder too. How many times a day do you eat?

 

[drew.haynes]

Each muscle group ONE time per week.

6-9 Total HEAVY sets per group (not including the warmup set).

Fail between 4-6 reps for big muscle overload.

Eat lots of protein and get some simple carbs after you lift to help battle catabolism and to get some insulin going.

 

[Uzi9]

I personally wouldnt do more then 2 set to complete faliure for each muscle group, but then i am natural and train HIT, and dont belive the point in going to faliure agen and agen etc once you did it once.

 

[drew.haynes]

I personally wouldnt do more then 2 set to complete faliure for each muscle group, but then i am natural and train HIT, and dont belive the point in going to faliure agen and agen etc once you did it once.

Well hey, I am natural too. Lemme clarify. For example, say you can usually do about 6 reps at 200 on bench. 1st Set, warmup, do like 3 reps at 150. Then sometimes I will do one acclimation rep, like do 1 rep at 200. Then when you are ready to really lift, do a full set at 200. If you can do more than 6 reps, don't... just stop there. Then do another set, which will prolly end up being like 5 reps. If you were still able to do 6, then add a little weight, so you can't quite do 6. Last set is when I usually fail between like 3-5 I'd say.

 

[Uzi9]

Well hey, I am natural too. Lemme clarify. For example, say you can usually do about 6 reps at 200 on bench. 1st Set, warmup, do like 3 reps at 150. Then sometimes I will do one acclimation rep, like do 1 rep at 200. Then when you are ready to really lift, do a full set at 200. If you can do more than 6 reps, don't... just stop there. Then do another set, which will prolly end up being like 5 reps. If you were still able to do 6, then add a little weight, so you can't quite do 6. Last set is when I usually fail between like 3-5 I'd say.

so say you do bench press you fail at keep going to faliure on all your work sets, so say you do 200lbs 1st set 7 reps 2nd-6reps 3rd 5-6 reps (all to faliure).

What i am saying is that once you go to faliure on the 1st set you can never reach the same intensity agen unless you rest for a stupid amount of time.. If you have pushed that muscle to the limit why keep doing it agen on the 2nd and 3rd set?, then again on the incline work you probley do or whatever other exercise you would do for chest.

 

[drew.haynes]

so say you do bench press you fail at keep going to faliure on all your work sets, so say you do 200lbs 1st set 7 reps 2nd-6reps 3rd 5-6 reps (all to faliure).

What i am saying is that once you go to faliure on the 1st set you can never reach the same intensity agen unless you rest for a stupid amount of time.. If you have pushed that muscle to the limit why keep doing it agen on the 2nd and 3rd set?, then again on the incline work you probley do or whatever other exercise you would do for chest.

Not sure I understand the question. Are you saying you only one set, straight to failure, then you are done?

 

[Uzi9]

Not sure I understand the question. Are you saying you only one set, straight to failure, then you are done?

probley because its not a question, its a statement, and yes that is what i am saying

 

[drew.haynes]

probley because its not a question, its a statement, and yes that is what i am saying

Hmm... could you maybe show me what your average chest day would look like, out of honest curiosity? Not patronizing you, I'm really interested. Include all sets if you don't mind.