How many reps for MASS?!!!!!!!

[MuscleHead]

How many reps do you do in a heavy mass gaining workout? I find 4-5 reps works and feels best for me if I want to increase size and especially strength. Some go as low as 2-3, others I know go 6-8.

[samoan_muscle]

I never go lower than 8 reps...and I go pretty heavy too.

Usually stay in the 10-12 rep range. That seems to work for me.

[mr natural]

yep best muscle building range is 8-15 reps,around 45 sec working time

[IronGame]

Usually 10-15 upper body and 15-20 legs or 25-100 on high rep days.

Though i'll go down to triples sometimes on bench/deads/squats etc

LOL that doesn't help you at all does it :shock:

[nzmusclemonster]

How many reps do you do in a heavy mass gaining workout? I find 4-5 reps works and feels best for me if I want to increase size and especially strength. Some go as low as 2-3, others I know go 6-8.

Best way to gain mass is LOTS and LOTS of food. Keep the weight heavy, but remember, if you're a bodybuilder the muscle's need stimulation. 6-10 reps is a good range.

[Matrix]

Rep numbers are important but so is the time that it takes you to complete each set.

Current science shows that the best rep ranges for Hypertrophy are around the 6-15mark.

However, how fast you perform each rep also affects your outcome e.g "Does an 8 rep set take you 16 seconds(1 down,1 up,Fast/Pumping), 32 seconds(2down,2 up, Rythmic tempo), 48 seconds (4 down, 2 up,slow tempo to overload on negative phase)etc.

The point I am trying to make is that your body doesn't care/know rep numbers, it only responds to the stress/overload from the intensity(weight) used, the rep speed, recovery time between sets, the fatigue from volume and the stress from failure etc.

Science shows that the optimal Time under Tension for each set in the Hypertrophy range is around 40-70 seconds. If your sets take longer and your rests are really short, then your training for more muscular endurance, if they take around the 20second mark with 3-5minute plus rests,then that is primarily strength training etc.

Of course for a bodybuilder, the majority of your training would probably fall in the 6-15 rep/40 + second range with occasional forays into a lower rep/time strength phase and a higher rep/time endurance phase to work all fibres of the muscles to the potential.

[craig.j]

Rep numbers are important but so is the time that it takes you to complete each set.

Current science shows that the best rep ranges for Hypertrophy are around the 6-15mark.

However, how fast you perform each rep also affects your outcome e.g "Does an 8 rep set take you 16 seconds(1 down,1 up,Fast/Pumping), 32 seconds(2down,2 up, Rythmic tempo), 48 seconds (4 down, 2 up,slow tempo to overload on negative phase)etc.

The point I am trying to make is that your body doesn't care/know rep numbers, it only responds to the stress/overload from the intensity(weight) used, the rep speed, recovery time between sets, the fatigue from volume and the stress from failure etc.

Science shows that the optimal Time under Tension for each set in the Hypertrophy range is around 40-70 seconds. If your sets take longer and your rests are really short, then your training for more muscular endurance, if they take around the 20second mark with 3-5minute plus rests,then that is primarily strength training etc.

Of course for a bodybuilder, the majority of your training would probably fall in the 6-15 rep/40 + second range with occasional forays into a lower rep/time strength phase and a higher rep/time endurance phase to work all fibres of the muscles to the potential.

good advices bro! :nod:

yes I was taught the time under tension was the major influence, although you also need to take into account sets. when building mass its better to increase sets, as long as your strength doesnt drop too much

sets, reps, time under tension, and time between sets are your major variables, and will be different for everyone

[Small]

Usually 10-15 upper body and 15-20 legs or 25-100 on high rep days.

Though i'll go down to triples sometimes on bench/deads/squats etc

100? haha IG wat do u do 100 on? in one set?

[SoaringSwine]

2 1/2 weeks into my squat programme I can tell you I've definitely put on noticeable size on my legs. 3 set ranges in that 5/6/7/8/9/10, 7/8/9/10/11/12 and 5 sets of 15. Jeans are getting tight again .

[Matrix]

Exactly Craig J, I mentioned sets under "volume" which is one of the most important acute variables in programme design.

TUT is also a great way to get beginners started with good form and control as it teahes them to feel the target muscle groups, especially in isolation exercises.

[craig.j]

Exactly Craig J, I mentioned sets under "volume" which is one of the most important acute variables in programme design.

TUT is also a great way to get beginners started with good form and control as it teahes them to feel the target muscle groups, especially in isolation exercises.

yea, we can all benefit from slowing down our reps every once in a while, especially the 1 up 4 down pace. really works your muscles differently

[2guns]

100? haha IG wat do u do 100 on? in one set?

thats right, irongame does 100 reps in 10 seconds

[Small]

thats right, irongame does 100 reps in 10 seconds

my hero :nod:

[mr natural]

imagine what he's like at sex! 10000 strokes in under a minute!!!! :pfft:

[IronGame]

Usually 10-15 upper body and 15-20 legs or 25-100 on high rep days.

Though i'll go down to triples sometimes on bench/deads/squats etc

100? haha IG wat do u do 100 on? in one set?

Leg extensions, leg press, have done 100 rep squats with 60kg in the past (F$%king horrible) also walking lunges with 60kg BB on shoulders for the length of a rugby field.

Tom Platz used to squat without rest for 10min or do 225lb for a massive number of reps, lots of different approaches work, dont limit yourself.

[IronGame]

imagine what he's like at sex! 10000 strokes in under a minute!!!! :pfft:

You dont have to imagin mr natural :wink:

[mr natural]

:pfft: maybe small would like to take you up on that?

[Mikey6]

I think the very fact that one can only do 1-3 reps of thier heaviest illustrates TUT without actually planning it to happen that way.

If it starts going into higher reps than you heaviest is no longer your haviest and thus TUT is no longer applicable.

Some can acheive with an explosive 12 or 15 mid range weight

what others choose to do in only 3 or 4 of there heaviest

The difference comes when that explosive 12 or 15 is no longer explosive and instead labourious, which is how a lot of guys work.

Not saying it doesnt work, but I dont think is as effective, those guys would be better off increasing the weight and dropping there reps or visa versa.

just my opinion :shifty:

[Matrix]

Lifting explosively on the concentric/lifting phase is a great way to activate your bodies type 2b muscle fibres. These fibres have the greatest potential for growth so a set of say 8 reps of squats performed with a 3 second negative, a one second pause and then a 1 second explosive lift is great for hypertrophy.

However, to develop all the muscle fibers to their fullest, other lifting tempos and rep ranges are useful also as type 2a and type 1 fibres respond to a different TUT and stimulus threshold.

An example would be, Quad Day:

Squats 3-4 working sets, 70-80% 1RM, tempo 3:1:x:1(negative, pause, explode up, pause) 2-3 mins rest after each set

Leg Press 3-4 working sets, 60-70% 1RM, tempo 2:1:2:0(negative, pause,positive,straight back down) 90-120 seconds rest after each set

Leg Extensions 3-4 working sets, 50-60% 1 RM, tempo 2:0:2:1(negative,no pause, Positive, 1 sec peak contraction, 1 minutes rest after each set.

Varying your tempos can be a great plateau buster and can provide new stimulus for the muscles.

It also allows you to vary the intensity of your workouts using the same loads e.g. going slower on reps is generally harder, whilst going faster provides lower intensity, unless you are using a specific technique such as C.A.T to overload the muscles on the concentric phase.

[Small]

:pfft: maybe small would like to take you up on that?

no thankyou

[MuscleHead]

Thanks. I think I'd better start increasing my rep range on heavy sets and leave my ego at the door. I used to do a lot of powerlifting but am leaning more toward the bodybuilding aspect of training now so need to adapt.

[samoan_muscle]

Thanks. I think I'd better start increasing my rep range on heavy sets and leave my ego at the door. I used to do a lot of powerlifting but am leaning more toward the bodybuilding aspect of training now so need to adapt.

No reason why you cant lift heavy too though...bustin out 8 to 10 reps of 180kg on the bench press will still stop traffic in any gym.

There's always room for ya ego... :nod:

[mr natural]

sorry iron game its a no from paula and its an no from simon.

[SamWall]

Can someone tell me, when doing these reps for squats and staying under tension. Does this mean not locking out at the top? When I squat I stay under 16 reps, if I get there I put the weight up. But I often lockout after 8-10 rest for 5-10secs than push out a few more. Is this counted as time under tension? Should I lighten the weight and keep it continuos?

[samoan_muscle]

Can someone tell me, when doing these reps for squats and staying under tension. Does this mean not locking out at the top? When I squat I stay under 16 reps, if I get there I put the weight up. But I often lockout after 8-10 rest for 5-10secs than push out a few more. Is this counted as time under tension? Should I lighten the weight and keep it continuos?

I heard locking out is bad for your joints... :naughty: