Mass Stacking

[GrandMaster]

my bad!

lalala

 

[psychedout]

Stick with basic freeweight, multijointed, compound movements.

Your workouts should be structured around:

Squats
Bench Press
Shoulder Press
Barbell Curls
Dips

and so on.

If you are not concerned about strength, i'd stay in the 8-12 rep range -- its better than say 4-6 for hypertrophy.

 

[GrandMaster]

i normally push my weight up to 8reps
i was thinking to increase weight and push to about 6-7
i always want to be able to lift some more, but size is a little more important to me rite now

the 8-12 rep thing cuts me. not too intrested in getting really ripped... doesnt take me long to get ripped again.

size size size!! thats all i want right now lol

 

[psychedout]

i normally push my weight up to 8reps
i was thinking to increase weight and push to about 6-7
i always want to be able to lift some more, but size is a little more important to me rite now

the 8-12 rep thing cuts me. not too intrested in getting really ripped... doesnt take me long to get ripped again.

size size size!! thats all i want right now lol

High reps do not equal cuts. There is no such thing as toning. It is either muscle or fat.

Higher reps (8-12) do equal more size and less strength than lower reps (4-6).

Countless studies have shown that a TUT (time under tension) of 30-60 seconds is most ideal for hypertrophy.

Now, if you want size, but wouldn't mind strength, do a pyramid scheme:

Set 1 12 reps (not too failure)
Set 2 10 reps
Set 3 8 reps
Set 4 6 reps
Set 5 4 reps

 

[GrandMaster]

Set 1 12 reps (not too failure)
Set 2 10 reps
Set 3 8 reps
Set 4 6 reps
Set 5 4 reps

Honest to God... thats all i've found that works! the Pyramid scale.

how do u do the weights? hower reps more weight.. or the same weight the whoe exersize?

 

[psychedout]

Honest to God... thats all i've found that works! the Pyramid scale.

how do u do the weights? hower reps more weight.. or the same weight the whoe exersize?

Well, here is a decent split:

Day 1 Chest, Back - Bench Press, Incline Db press, Wide Grip Chins, BB rows
Day 2 Quads, Hams, Calves - Squats, Stiff leg Deadlifts, Standing Calve Raise
Day 3 Rest
Day 4 Shoulders, Traps - DB shoulder press, laterals, and shrugs
Day 5 Arms, Calves - BB curls, DB curls, skull crushers, dips,seated calve raise
Day 6 Rest
Day 7 Rest

These are the basics, you can add accesory stuff as you see fit.

Ideally you increase the weight after each set.