Posted: 10/19/2011 3:40:51 AM EDT
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for whatever reason i've been doing 5X10(5 repsx10 times) slowly moving up.
this is w/bench, bent over rowing & standing dumbell(short bar,one in each hand) press. question is: should i up the weight and lower the number of reps, maybe 3? thanks. |
| All depends on what you want for results. Low weight and high volume induces hypertrophy, which packs on muscle mass. Higher weights at lower volumes is better for building strength. You can still get size by training for strength, it's just slower, and vice versa. |
| if you are just getting back into it, I would stick to the higher rep range for a month or 2. I've found that it eases you into it gradually with less DOMS. It also allows your muscles and tendons to get used to the increased load. If you've been at it for more than a couple months then you could look at the best of both worlds and look into westside's workouts. wendler's 5-3-1 is another great choice. Just remember that everything works and nothing works forever. |
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Quoted:
All depends on what you want for results. Low weight and high volume induces hypertrophy, which packs on muscle mass. Higher weights at lower volumes is better for building strength. You can still get size by training for strength, it's just slower, and vice versa. That's interesting, so many different views. I have a friend that is a body builder. His ultimate goal is to get as much size as possible. He told me to do 3 sets back to back to back, increasing the weight, but decreasing the reps with each set. He said I should fail in the third set starting out. He told me it has always been the most effective way for him to gain mass. |
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Quoted: Quoted: All depends on what you want for results. Low weight and high volume induces hypertrophy, which packs on muscle mass. Higher weights at lower volumes is better for building strength. You can still get size by training for strength, it's just slower, and vice versa. That's interesting, so many different views. I have a friend that is a body builder. His ultimate goal is to get as much size as possible. He told me to do 3 sets back to back to back, increasing the weight, but decreasing the reps with each set. He said I should fail in the third set starting out. He told me it has always been the most effective way for him to gain mass. Honestly, everything I'm spouting could be 100% broscience. I'm just going by what I've read in a few books. General consensus seemed to be, if you're going for size, you should be doing something like 70% of your 1RM at a high volume. |
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well, i upped bench by 10#s(10,10,9); bent over row by 5#s(10,10,10); and military by 10#s(10, 10,10).
i'll stay w/that for a week and see. it made for a much quicker workout. i'll be adding a free-standing pull stand(academy, $80) so it will get interesting soon. i'll have to start w/negatives 
thanks for the guidance and lack of laughter! oh yeah, i never mentioned my starting numbers. |
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If the goal is to put on muscle my friend told me there are two main reasons for not seeing results. When he helps people the two main things he looks at are diet and rest.
He said people get the word diet in their heads and end up eating far too little. Of course, there are better foods than others. However, if you are lifting, regardless of the method, and seeing lousy gains you might not be eating enough. He prefers short, heavy lifts, but it wouldn't matter if he was trying to get by on 2500-3000 calories a day. |
| I like to hit the rep range of 3-5 when lifting for strength- and reps at 8-10 when shooting for muscle gains. Each person is different and you have to find and tweak what works best for you. Just make sure you get back into a good routine and get your body used to lifiting again before you go out and start killing heavy weights- it's very taxing on your body and like was said above- eating right and proper is very important and often overlooked aspect- even if your not body building. |