how many reps?

[skinnyfromtoptobottom]

Hi.
I don't know if i'm right, i just need some confirmation on that:
for mass: 8-10 rep sets
for endurance: 15-20 rep sets
for strength: 3-6 rep sets

Is that right so far?
Now how many sets should i do when i do mass, endurance or strength? always 5?

 

[Lord_Suston]

not exactly bro, 3-6 reps trains the CNS to fire more efficiently and stimulates white fiber types, this is good for powerlifters and strength athletes.

8-10 reps burns out most of your white fibers and start to work many of pink and rd muscle fibers, this provides some strengthening and some muscluar endurance

15-20 is moslty endurance.

Bodybuilders use all the rep schemes to work all muscle fiber types to provide the most stimulus; hence the most growth

strength athletes do 3-6 reps for strength, but wil also use 8-10 reps to get some anaroebic endurance.


hope this helps

 

[Citruscide]

LS is on the target... 3-6 reps, or LOW REP HIGH WEIGHT is more for size... it stimulates the class 2 b and c muscle fibers which are the largest and strongest.

C-ditty

 

[skinnyfromtoptobottom]

so how many sets and how many reps per set would you recommend for 1 exercise for an ectomorph guy that mainly wants to gain mass? and how many exercises/sets per body part?

 

[Citruscide]

so how many sets and how many reps per set would you recommend for 1 exercise for an ectomorph guy that mainly wants to gain mass? and how many exercises/sets per body part?

I'll give you an example...

For back, I usually warm up with 3 sets of pullups... no biggie... 10-15 reps.

Then i move into the dumbbell rows. I usualy do 2 complete warm up sets to get the blood flowing, warming them up for the tremendious strain I'm going to put through them... the 3 set might have around 8-10 reps in it... the remaining 2 will have 3-5 reps... at a very high weight.

Onto bentover bar-rows -- 1 warm upset... for the motion, and 2 heavier sets at 3-6 reps.

Then, low rows... I will do around 4-5 sets total... 2-3 at a rep of around 8-10 and the final two at the 3-6 reps...

I end up with lat pulldowns... 3 sets... 1 low weight rep out, and two more at around the stack to just pulll it out as much as I can

I do'nt know how many that adds up to... but that is a run down of my standard back workout.

C-ditty (Deadlifts on seperate day for those who are wondering)

 

[Lord_Suston]

I usually do 3-4 excercise for major body groups at 3-4 working sets, ie Not warm-ups they don't count. And 2-3 excercises of 2 working sets for smaller groups. My best suggestion is to work at full intensity on every set and don't dog it, you should be done in less than 1 hour, with less time in the gym you can eat more and more importantly you will not break down muscle proetein ....

 

[skinnyfromtoptobottom]

i don't know if i have been doing wrong...i trained each body part once a week and did about 3-5 exercises, 5 sets per exercise. that's about 15-25 exercises per body part. all sets were 5-8 reps. not more, not less. is this too unbalanced when training each body part only once a week? i do them only once a week because i feel my muscles don't regenerate that fast. that's why i need a pretty long break. most body parts hurt for about 4-5 days after training them. so that's why i need 1 week.

Do you think it might be more effective for gaining mass to train them more often per week and not doing THAT much in 1 training session so that they regenerate faster?

 

[Lord_Suston]

i don't know if i have been doing wrong...i trained each body part once a week and did about 3-5 exercises, 5 sets per exercise. that's about 15-25 exercises per body part. all sets were 5-8 reps. not more, not less. is this too unbalanced when training each body part only once a week?

I personally think you are not training hard enough... If I did 15-25 sets per body part I would be using alomost no weight on the last excercises or I would be passed out from all the exertion. Try to give a max efort on each set and then you will realize that 12 sets is almost to much sometimes. Once a week is ok, but I find that for size try to vary the rep ranges as well, this will ensure muscle fatigue and will give your muscles a nice shock value.....

 

[gonelifting]

Take a look at Cornholio`s "old school" 5x5 routine thread. do a search. I think it will do you good. Very heavy compound movements that will add MASS. It worked for me and alot of people here. good luck