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 WHATS BETTER FOR GAINING MASS: 4 SETS OF 10 REPS OR 3 SETS OF 12 REPS??
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| Author | Topic: WHATS BETTER FOR GAINING MASS: 4 SETS OF 10 REPS OR 3 SETS OF 12 REPS?? | ||
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Cool Novice 
Posts: 31 |
LOOKING TO GAIN MASS ESPECIALLY ON MY ARMS(BICEPS) CAN ANYONE GIVE ME ANY POINTERS?I DIET PROPERLY, AND WILL BE TAKING DECA SOON... YES ALONE I CANT USE TEST AM PRONE TO HAIRLOSS!     | ||
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Cool Novice
Posts: 32 |
Hey right now im doing 2 work sets of 12 reps and when I get that I go up 2.5kg a side it is working very well.. Gear | ||
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Cool Novice
Posts: 34 |
I do 8x4 reps on really heavy weights. I need help with almost every time it comes to the last set. It works best for me, maby not for you. And remember, this needs a friend (or other guy) to be around and help you with the last set. //despot - just for the kicks ------------------ | ||
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Amateur Bodybuilder 
Posts: 132 |
TRY SUPERSETTING STANDING DUMBELL CURLS WITH PREACHER CURLS JUST KEEP MIXING UP YOUR ROUTINES ABOUT EVERY 3-4 WEEKS,THIS WILL CAUSE MUSCLE CONFUSION AND HELP YOU GROW. ALSO MAKE SURE YOUR NOT OVERTRAINING ARMS THIS IS VERY EASILY DONE. 8-10 REPS FOR ME. ------------------ | ||
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Amateur Bodybuilder
Posts: 239 |
I like sets of 6-8 for mass building. | ||
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Elite Bodybuilder 
Posts: 1002 |
Hmmmm...my 5 sets of 1 rep with 185lbs doing curls with a 2" diameter bar must not be working well enough then I guess. Just Kidding...it is all part of my strongman training though. Do what makes you happy/grow. Everyone is different. B True | ||
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Amateur Bodybuilder
Posts: 295 |
Variation my man... that's the key. ------------------ | ||
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Cool Novice
Posts: 29 |
Ill bump the Variations my friend!!! You really have to "surprise" the Bi's to make em grow! | ||
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Cool Novice
Posts: 47 |
quote:
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Amateur Bodybuilder
Posts: 132 |
quote: REMEMBER LIFTING ANJUICING EVERYONE IS DIFFERENT? THATS FOR SURE .PUTTING YOUR ARMS IN A STATE OF SHOCK ONCE IN AWHILE BY SUPERSETTING WILL AND CAN HELP STIMULATE NEW GROWTH!! GIVE IT TRY JACKASS,WHEN YOUR ARMS STOP GROWING FROM THE SAME 3 EXERCISE'S ------------------ | ||
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Cool Novice
Posts: 47 |
quote: REMEMBER LIFTING ANJUICING EVERYONE IS DIFFERENT? THATS FOR SURE .PUTTING YOUR ARMS IN A STATE OF SHOCK ONCE IN AWHILE BY SUPERSETTING WILL AND CAN HELP STIMULATE NEW GROWTH!! GIVE IT TRY JACKASS,WHEN YOUR ARMS STOP GROWING FROM THE SAME 3 EXERCISE'S [/B][/QUOTE]
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Novice 
Posts: 4 |
21's are my fav. but not every workout too east to overtrain. for those not in the know: 7 -1/2 curls at the bottom 7- 1/2 curls at the top and then 7 curls full range of motion | ||
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Elite Bodybuilder
Posts: 908 |
I'd vary, too. 3 wks with 10 sets of 10 and 3 wks with 10 sets of 5. Time under tension, too. drag sets out for 30-40 seconds. Measure the guns before and after, not every day or workout | ||
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Pro Bodybuilder 
Posts: 497 |
For biceps, four sets of 7 reps to failure. Obviously, these will be descending sets. Don't forget, biceps get lots of work on your back days. | ||
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Elite Bodybuilder
Posts: 866 |
FOUR WARM UP SETS OF 20,15,10,5 THREE WORK SETS OF 4-6 REPS TO FAILURE TRY IT, YOU'LL GROW ------------------ NEWBIES, CLICK ON THE LINK BELOW AND GET YOUR QUESTIONS ANSWERED AT THESE FINE SITES. UPDATED WEEKLY | ||
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Amateur Bodybuilder
Posts: 54 |
i'm amazed at the ignorance some of you guys possess. 1. you cannot harden a muscle. 2. you cannot confuse a muscle. 3. you cannot surprise a muscle. 4. variation is not the key. 5. you cannot shock your muscles. add weight to the bar every workout, eat a lot, you will grow. | ||
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Amateur Bodybuilder
Posts: 64 |
quote: This is the third negative post I've read in the last 5 mins regarding this guy. I know this reply is off topic but fuckin christ don't go telling people- duh, you're wrong and I'm right. This board is for exchanging ideas and sharing info, not this I know more than you do so I'll say you're wrong shit. | ||
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Amateur Bodybuilder
Posts: 227 |
cackerot69, i have spent many years in the gym, and indeed shock is a theory, i know confusion works (at least for me). as soon as i stagnate, i switch up the workout a bit and things grow more. so, you are wrong about the confusion principle, at least in my case. | ||
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Amateur Bodybuilder
Posts: 227 |
quote: aight cackerot, let me share some of my experience with you. and i'm sure others might have there own experiences as well. as far as hardening the muscle, that's just a term for getting more shredding, particularly used in precontest context. but for the most part, i will agree with you on this one, you cannot harden a muscle, but you can lean it out, and give it a harder appearance. the confusion thing has already been replied to by me cannot surprise a muscle!!!! ok, try this stud. try eliminating squats from your leg workout, entirely. then go back to them after a month or two off. then try doing 8 sets of squats till failure with a rep range of 12, i garuantee you won't finish, if you do, you'll be sore forlonger than you ever had before. but if you continue this scheme for another month or two, you will become accustomed to it, and you won't stay nearly as sore, for nearly as long. variation is similar to confusion, and the shock principle is very sketchy in my opinion as well. | ||
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Amateur Bodybuilder
Posts: 54 |
The shock principle, confusion, and all that crap is pure BS. variation only helps mentally, to keep you from getting bored, etc. yes, your progress may pick up, but just becuase of the fact that you are more interested in yout training, motivation has increased, thus leading to an intensity increase. | ||
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Olympian 
Posts: 1629 |
In a way I agree. The only shock your muscles know is that the poundage is now heavier or you are using different form(ie. going deeper on squats). They can't tell if you're doing preachers first or barbell curls first...they simply do what your brain tells them to do...nuero-efficiency. Generally the heavier the weight the bigger the muscle. This would indicate lower reps would stimulate more hypertrophy. Type 2 muscle fibers are used during low reps...these are the guys that get bigger...figure it out. |
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posted April 14, 2001 10:19 AM
