Training for Size - Muscle Hypertrophy

[nathanlowe]

In your opinions, what would be the best combination of reps, sets etc to produce muscle size.

I have been recomended

chest 5 x 5 - increase weight each set, biceps 2 x 8 - one weight x 2

Back 4 x 9 - increase weighr each set, triceps 2 x 8 - one weight x 2

Shoulders 4 x 9 - increase weight each set

Legs - squats 20 reps
4 x 6 on leg press and SLDL with one weight throughout


Would this be good for gaining muscle size ?

Is it better to increase the weight each set or use one weight throughout ?

thanks

 

[P-funk]

a) for size, you need to eat more calories! You have to eat to grow.

b) there is no best as far as programs go. the program should be balanced and progressive.

c) increasing weight on each set gets old fast as the nervous system can only progress so much after doing that a number of training sessions in a row.

d) understand variables and manipulate them properly.

e) As Dr. Kraemer (the great researcher on this topic) has said, the three most important variables in a program are:

1) variation
2) recovery
3) individualization


I couldn't agree more with this.
Variation- understand how to manipulate training variables
recovery- if you don't recover from training, you can create an environment for growth or progress
Individualization- the program must be specific to you and suit your needs.

 

[nathanlowe]

Thanks for the reply.

Its just so hard to construct a workout with so many opinions flying around.

Some think lower reps doesnt affect size, some think high volume is needed etc.

Just have no idea with what sets and reps is good for size and wether or not to use one weight or progress the weight in each set,

 

[cadnkides]

3-6 reps = size

12-15 reps = cuts

 

[P-funk]

3-6 reps = size

12-15 reps = cuts

How does 12-15 reps = cuts?

This is a terrible myth.

 

[nathanlowe]

Im just wondering that.

Is it possible to get bigger doing

5 x 5 on chest
4 x 9 on back and shoulders

Increasing the weight each set, working upto a maximum where assistance is needed.

Or is there a better way to go about things ?