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Mass and Strength gains

Quick question about strength

Teza
Teza g Terry Taylor
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

Are 6-8 reps for say 4-5 sets good for all excercises for building mass and strength or just for squats deadlifts and bench etc If low reps and low sets and the best for building strength and mass for all excercises not just the powerlifting ones then what sort of reps and sets should i be doing for the best strength and mass gains.

Thankyou hope to see some helpful answers.

jonnyboy21
jonnyboy21 g Jonathan Reid
159 Post(s)
159 Post(s) Gender: Male Goal: Bodybuilding Date Joined: June 6, 2013
Posted
Posted By: Teza

Are 6-8 reps for say 4-5 sets good for all excercises for building mass and strength or just for squats deadlifts and bench etc If low reps and low sets and the best for building strength and mass for all excercises not just the powerlifting ones then what sort of reps and sets should i be doing for the best strength and mass gains.

Thankyou hope to see some helpful answers.

IF you are trying to build strength you should do 4-5 sets of 3-6 reps, however if you wanna gain mass and build some muscle i suggest doing 3-4 sets of 8-12 reps. I find that the best way for me to gain muscle is to do 4 sets of 8-12 reps but i use a heavy weight for the rep range, meaning if i am going for 10 reps i choose a weight i can only do for 10 reps. This way im maximizing the muscle im training and thus helping it grow.

Future Competitive Bodybuilder
Teza
Teza g Terry Taylor
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2014
Posted

Ok thankyou very much

Kevit07
Kevit07 g Kevin Child
99 Post(s)
99 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2013
Posted

In the past year I've taken up strength training, and the mass I've packed on has just been a bonus BUT I packed on 20 pounds in 11 months and maintained bf%. Not only that, but I've added a LOT of weight on the bar (went from barely curling 130 to barely curling 180), and the best route I found is to go beyond normal rep ranges and set ranges. I do sets of 25,50, and burnout sets of 100 or more. I start with a warmup set, then go for my 1RM, then slowly lighten the load and do as much as I can each time. I can now do 3 sets of 8 with 135 with little break in form. It's a different take on lifting and should be used on moderation.

Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Kevit07

In the past year I've taken up strength training, and the mass I've packed on has just been a bonus BUT I packed on 20 pounds in 11 months and maintained bf%. Not only that, but I've added a LOT of weight on the bar (went from barely curling 130 to barely curling 180), and the best route I found is to go beyond normal rep ranges and set ranges. I do sets of 25,50, and burnout sets of 100 or more. I start with a warmup set, then go for my 1RM, then slowly lighten the load and do as much as I can each time. I can now do 3 sets of 8 with 135 with little break in form. It's a different take on lifting and should be used on moderation.

You're curling 130 to now 180?

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

Hey man, strength train your major compound movements with either a standard 5x5 protocol or a 5/3/1 etc.

Bodybuild everything else to balance the body and train for structural integrity. (3-5 sets, 8-12 reps). The rep counts are all always based off of what you can complete with absolutely pristine form.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Kevit07
Kevit07 g Kevin Child
99 Post(s)
99 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2013
Posted
Posted By: Impulse

You're curling 130 to now 180?

CHEAT CURLS, yes. For strength training, it's ok to sacrifice some form for a heavier 1RM. Clean curls I went from 90 to 135. Also my style is very intense and it fits my body type and genetic structure.

Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted
Posted By: Kevit07

CHEAT CURLS, yes. For strength training, it's ok to sacrifice some form for a heavier 1RM. Clean curls I went from 90 to 135. Also my style is very intense and it fits my body type and genetic structure.

Sounds like it's been working!

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: Teza

Are 6-8 reps for say 4-5 sets good for all excercises for building mass and strength or just for squats deadlifts and bench etc If low reps and low sets and the best for building strength and mass for all excercises not just the powerlifting ones then what sort of reps and sets should i be doing for the best strength and mass gains.

Thankyou hope to see some helpful answers.

Yes that seems like a good rep and set scheme. However I think you try the 5x5 pyramid style for some of your compound exercsises. The bench press, squats, deadlift, etc. that would really build up strength and size as long as you are progressivly overloading weekly. Also burn sets, FST 7 are great ways to train as well for both goals.

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
Daniel_Meyer
Daniel_Meyer g Daniel Meyer
518 Post(s)
518 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Teza

Are 6-8 reps for say 4-5 sets good for all excercises for building mass and strength or just for squats deadlifts and bench etc If low reps and low sets and the best for building strength and mass for all excercises not just the powerlifting ones then what sort of reps and sets should i be doing for the best strength and mass gains.

Thankyou hope to see some helpful answers.

For mass purposes I like to go from 6 - 15 reps but focus on the 8 - 12 range. Don't however be afraid to go higher up to 20 - 25 reps.

Sport Rehabilitation BSc GSR Sport Rehabilitator and S&C coach at Boston United FC Super Hermanite Twitter: Daniel_Meyer99
muscular strength
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