Rep Ranges

[james123]

I was just wondering what sort of rep ranges are the best for bulking also what is a great programme to put on size i cant seem to gain and its seriously pissing me off now.

My current Workout:

Monday

Flat Bench - 4-6 Reps x3

Incline Bench - 4-6 Reps x3

Incline Flies - 4-6 Reps x3

Close Grip Bench - 4-6 Reps x3

Skull Crusher - 4-6 Reps x3

Single Hand Extensions - 4-6 Reps x3

Tuesday

Bar Curl - 4-6 Reps x3

Incline Dbell - 4-6 Reps x3

D Bell Curl - 4-6 Reps x3

Bent Over Rows - 4-6 Reps x3

Stiff leg Deadlift - 4-6 Reps x3

Wide Grip Pull Ups - 4-6 Reps x3

Thursday

Military Press - 4-6 Reps x3

Arnold Press - 4-6 Reps x3

Up Right Rows - 4-6 Reps x3

Front Raise - 4-6 Reps x3

Friday

Dumbell Lunges 4-6 reps x3

Leg Extensions - 4-6 Reps x3

Deadlifts - 4-6 Reps x3

Calf Raise - max Reps x3

[diamond]

i usually always stick to about 6-10 reps when i'm trying to bulk up.

shoulders and arms sometimes more.

[james123]

Im finding my lats and forearms are growing but nothing else is im thinking it could be down to poor technique. When i do bicep curls im always sore the next day in the lower part of my bicep never the top so not sure if im doing this right?

[Cammo]

Bulking is more to do with diet & cardio.

There is only 1 objective when lifting - to make our muscles grow - whether we're trying to lose fat at the same time or not, even if sometimes it's not possible, we still try.

You should be changing your rep ranges consistently whether you're trying to bulk up or slim down.

I would personally stick between 6-10 reps with compound stuff & 8-12/15 with isolation stuff.

[IronGame]

Its more than likley the way your eating not how your training, in saying that I would add in some higher rep stuff aswell, maby finish off each bodypart with an isolation movement at 15-20 reps for a couple of sets.

[james123]

So i guess the issue is my food intake?

Is it better to have say 3 big big meals a day and not eat between or have 6 smaller meals and supply a constant food source?

[SoaringSwine]

6 small ones.

[Luigi]

6 smaller meals protein plenty of, and carbs low gi/complex heaps of . bigger mass exercises like deadlifts squats go heavy as you can for 6 reps. smaller stuff such as biceps triceps etc do around 12 reps but you should still be pushing to get 12.

[IronGame]

So i guess the issue is my food intake?

Is it better to have say 3 big big meals a day and not eat between or have 6 smaller meals and supply a constant food source?

Post your diet up

[james123]

Breakfast-2 toast

Interval-Bacon Egg bun

Lunch-Bacon egg bun

Afternoon tea-banana protein shake

Dinner- what ever mum cooks pasta, macaroni cheese roast etc

[Cammo]

Breakfast-2 toast

Interval-Bacon Egg bun

Lunch-Bacon egg bun

Afternoon tea-banana protein shake

Dinner- what ever mum cooks pasta, macaroni cheese roast etc

That's a terrible muscle building diet!

You need protein in your breakfast for a start (you've just been sleeping for 8 hours with nothing!).

This would be better:

Breakfast

Oats - wholemeal toast - protein shake

mid morning snack

Chicken breast, rice & veges

lunch

lean steak, potato & veges

mid afternoon snack

200gm can of tuna, fruit

dinner

Chicken Breast or salmon & veges

before bed

protein shake in milk

Then of course you've got your PWO shake in there somewhere.

You should also try & juggle the meals so you're getting good complex carbs before & after your workout.

[IronGame]

Breakfast-2 toast

Interval-Bacon Egg bun

Lunch-Bacon egg bun

Afternoon tea-banana protein shake

Dinner- what ever mum cooks pasta, macaroni cheese roast etc

How old are you?

[blairandkelly]

dont plan on getting big this century on that diet bro

[blairandkelly]

interval , ... i take it your still at school , use what ever pocket cash you have to do extra grocerys , tuna chicken steak ,veges , make plenty of small meals in advance and space them through the day , id go to the toilet and chow down a meal every few hours if i was you

[james123]

Ive just turned 17 and yeah still at school, 6foot 71kgs. Can you freeze cooked chicken etc i was thinking maybe if i made meals on a sunday night for the school week...?

[Cammo]

Ive just turned 17 and yeah still at school, 6foot 71kgs. Can you freeze cooked chicken etc i was thinking maybe if i made meals on a sunday night for the school week...?

Sure can.

Maybe ask your mum to cook extra meals at dinner time & freeze those.

[james123]

Yeah I will Cheers for the help guys

[2guns]

id go to the toilet and chow down a meal every few hours if i was you

yuck, he will end up in hospital :pfft:

maybe not the toilet, but anothe rplace

[blairandkelly]

im not sure the teacher would be to keen on allowing you out for a feed every couple hours ! where else can you hide ? as long as your not eating your tuna off the bloody toilet seat youll be sweet :wink:

[2guns]

u put yr bag under yr desk and open the zip and keep yr pie,coke or lollies wat eva u are eating in class (thats wat i ate in class) and then when the teacher aint looking u have quick bite or sip and put it back in ther.

[Cammo]

Just tell the teacher you are Hypoglycemic & you need to eat every couple of hours.

If they don't allow you to, fake a pass out.

[Laver]

If all the dishonest approaches mentioned above don't work, try just having a talk to the teacher or dean about it. I imagine they can be very reasonable to a students needs.

[james123]

Haha na ill just eat in between periods thats like every hour its a good 3min walk to each class i can down a fair bit in that time.

[IronGame]

If all the dishonest approaches mentioned above don't work, try just having a talk to the teacher or dean about it. I imagine they can be very reasonable to a students needs.

Haha what school did you go to?

[mclovin]

If all the dishonest approaches mentioned above don't work, try just having a talk to the teacher or dean about it. I imagine they can be very reasonable to a students needs.

Haha what school did you go to?

exactly !!