Lifting

[Strongbow]

What do you experienced guys recommend as far as sets and reps to gain mass during a cycle ? I am within two weeks of my cylcle of Sust 250 and would like some vetren advice on this. I have always been told if you want to grow, you have to go heavy. Most of my basic lifts like bench, I do the 3 sets of 3 deal, and usually rep out 250 lbs on the last set. I do 3 sets for most excercises, but move my reps to 10 to 12 on stuff like the pec deck and dumbell work. What is the best routine for a cycle to get the best gains in size and strength ?

 

[DaveTSI]

I think you should go heavy, low sets low reps, on compound movements like bench, squats, deads. The isolation movements and accessory exercises should be done like you said, 3-4 sets 10-12 reps.

there is no best routine though, you have to find what your body responds to, everyone is different. trial and error over years of training will answer your question.

 

[Nelson Montana]

3 sets are not enough, even if they're to failure. And 3 reps is too low to pump the muscle. That'll build strength and not size and don't get me stated that getting stronger makes you bigger. Not necessarily. The pec deck is good for refining but not mass.

There's no set method, it's a combination of methods that produces the best results. For more info, check this out. http://www.elitefitness.com/reports/truth/

 

[glover]

I like to mix it up keep the muscles stimulated by going heavy for lower reps. For me low reps are 6. Then I'll go higher reps 10-12. Most of the time I will do 8-10. Do them all and find out what your body responds the best to. Everyone is different, but if you have intensity. That is work as hard as you can your body will respond. But I do not think 3 set of 3 reps is a muscle building routine it is your ego trying to show how much you can lift.

 

[Strongbow]

I like to mix it up keep the muscles stimulated by going heavy for lower reps. For me low reps are 6. Then I'll go higher reps 10-12. Most of the time I will do 8-10. Do them all and find out what your body responds the best to. Everyone is different, but if you have intensity. That is work as hard as you can your body will respond. But I do not think 3 set of 3 reps is a muscle building routine it is your ego trying to show how much you can lift.

I will admit I like pushing heavy weights, but I have always been told that this is the kind of lifting that makes you big and strong. I want to get the most from my cycle, so I will most definately put my ego to the side for the next 12 weeks, if thats what it takes. I do have a set of balls and like anybody who does, I dont like to be out done no matter what the situation. I have been generally working one body part a day for the last two months. Do I need to work a muscle more frequently than that to get the results I want? I'm full of questions that Im sure make some of you laugh, but I'm trying to learn. I have always been very athletic ( I can still run a 4.4 forty at 33 yrs old) I am now trying to acheive a better look, so Im not really doing this for enhanced preformance as much as I am for a more muscular body.

 

[cobracock1979]

6 reps to faliur

 

[Burpees]

3 sets are not enough, even if they're to failure. And 3 reps is too low to pump the muscle. That'll build strength and not size and don't get me stated that getting stronger makes you bigger. Not necessarily. The pec deck is good for refining but not mass.

There's no set method, it's a combination of methods that produces the best results. For more info, check this out. http://www.elitefitness.com/reports/truth/

Listen to Nelson.

Mix it up, 3x10, 4x8, 5x10, 5x12-16... If your goal is size, get your reps in.. Volume works best, and even better when done with strength movements and sets/reps on that range.

 

[DaveTSI]

3 sets are not enough, even if they're to failure. And 3 reps is too low to pump the muscle. That'll build strength and not size and don't get me stated that getting stronger makes you bigger. Not necessarily. The pec deck is good for refining but not mass.

There's no set method, it's a combination of methods that produces the best results. For more info, check this out. http://www.elitefitness.com/reports/truth/

how can you say this?, "That'll build strength and not size and don't get me stated that getting stronger makes you bigger" low reps and sets on compound movements is the way ive trained for the last 3 years and ive gone from 175 to 220.
im not arguing with you nelson im really asking you. i dont train for "size" and i dont think i really know how to, but if that style of training doesnt make you grow in your opinion, than what does? i mean, if i have put on 45lbs of muscle in 3 years powerlifting, then your opinion looks like its pretty much, um, wrong.

"the pump" is overrated, really really overrated

 

[Nelson Montana]

how can you say this?, "That'll build strength and not size and don't get me stated that getting stronger makes you bigger" low reps and sets on compound movements is the way ive trained for the last 3 years and ive gone from 175 to 220.
im not arguing with you nelson im really asking you. i dont train for "size" and i dont think i really know how to, but if that style of training doesnt make you grow in your opinion, than what does? i mean, if i have put on 45lbs of muscle in 3 years powerlifting, then your opinion looks like its pretty much, um, wrong.

"the pump" is overrated, really really overrated

You're misunderstanding me. I'm not saying it won't work. Lot's of things work. It's just necessarily the best or only approach. And there are lots of factors, too great to get into in a post.

If you put on 45 pounds in 3 years without even trying why are you even asking?

 

[Strongbow]

3 sets are not enough, even if they're to failure. And 3 reps is too low to pump the muscle. That'll build strength and not size and don't get me stated that getting stronger makes you bigger. Not necessarily. The pec deck is good for refining but not mass.

There's no set method, it's a combination of methods that produces the best results. For more info, check this out. http://www.elitefitness.com/reports/truth/

Nelson, how frequently should you train a specific body part per week for best results?

 

[sugashane]

It all depends on what works for you. A trick is to try to slightly overtrain while on gear. You can recover from serious bouts of exercise much more quickly on it.

 

[DaveTSI]

You're misunderstanding me. I'm not saying it won't work. Lot's of things work. It's just necessarily the best or only approach. And there are lots of factors, too great to get into in a post.

If you put on 45 pounds in 3 years without even trying why are you even asking?

im asking because im curious how many more lbs that could have been. could 45lbs have been 65lbs you know?

 

[machine316]

people are going to respond differently. generally for "most" people i would say 5-8 reps is best for size. i would stick with low reps for body parts that respond easily, like my chest for instance all i have to do is look at a bench and it grows. so i just strength train my chest with compound moves. then hit up 3 sets of isolation. if you have trouble putting on size and your doing lower reps (1,3,5), you must increase your reps(5,8,10,12) 5 sets of 5 with a 30 second rest between sets will put on mass quickly. but some guys will need more reps than 5. you will learn what works for you.

 

[fisttotheface]

WS4SB3 works great for me, builds strength and mass

 

[halfcenturian]

Hypertrophy: 8-12 reps, full range of motion. Very deliberate.
5 sets: 1 warm up, 4 sets to failure. 1-1.5 min set rest. Run for 12 weeks.

Strength: 5-9 reps.Go faster in execution/ momentum, partial reps OK. 1 warm up. 4 sets to failure. 2 minutes set rest. Run it it for 12 weeks.

POWER: 1-4 reps. As hard and fast as you can go. You should feel slight panic, stress your brain that you might die if the wieght doesn't go up.
This is where your CNS gets trained along with your body. It's called neural failure. 1 warm up. 4 sets to failure. Powerlifter style. 2-3 minutes rest. Run for 12 weeks.

TAKE 2 WEEKS OFF FROM LIFTING.... Then do it all over again.






*This is reprinted from Ed Byrd. Inventor of Creatine. And co-founder of EAS.

 

[Nelson Montana]

im asking because im curious how many more lbs that could have been. could 45lbs have been 65lbs you know?

That is exactly what I was saying and you were arguing with me.

 

[DaveTSI]

That is exactly what I was saying and you were arguing with me.

wtf is wrong with you guy? i was trying to have a conversation with you about it, i even made a point to say "im not arguing with you nelson".

 

[alexl2]

^^^^ i agree, he's very quick to get defensive. I do 6-8 reps on heavy compound movements, and 10-15 on isolation, on or off cycle.

 

[dolf215]

wtf is wrong with you guy? i was trying to have a conversation with you about it, i even made a point to say "im not arguing with you nelson".

I've noticed the same thing with this dude, not to mention all the bullshit ads all over the place. I too train purely for strength and have gone from 198- 232 in about 2 years. I think that strength deff equals mass. Plus why be big but not strong.. Kinda fakin the funk huh?

 

[juiceddreadlocks]

I've noticed the same thing with this dude, not to mention all the bullshit ads all over the place. I too train purely for strength and have gone from 198- 232 in about 2 years. I think that strength deff equals mass. Plus why be big but not strong.. Kinda fakin the funk huh?

lotsa huge dudes up here in Denver, but that shit doesnt do you any good mtn biking, hiking, cycling, or skiing.

 

[dolf215]

lotsa huge dudes up here in Denver, but that shit doesnt do you any good mtn biking, hiking, cycling, or skiing.

What? I don't see what you are getting at here. What does this have to do with the best way to train for size?

 

[juiceddreadlocks]

What? I don't see what you are getting at here. What does this have to do with the best way to train for size?

Talking about being big but not strong... not my thing.

 

[dolf215]

Talking about being big but not strong... not my thing.

I agree. BB's are wussies! Haha

 

[Strongbow]

I've noticed the same thing with this dude, not to mention all the bullshit ads all over the place. I too train purely for strength and have gone from 198- 232 in about 2 years. I think that strength deff equals mass. Plus why be big but not strong.. Kinda fakin the funk huh?

Thats kinda my take on the shit. I dont wanna be all jacked up benching 2 fucking fifty. Im 170 now and I can bang that shit bout 15 times, but there are dudes in the gym that weigh 280 and are thick as hell, who think 300 pounds on the bench is some kinda frickin accomplishment. I want the show and the GO.

 

[Strongbow]

Thats kinda my take on the shit. I dont wanna be all jacked up benching 2 fucking fifty. Im 170 now and I can bang that shit bout 15 times, but there are dudes in the gym that weigh 280 and are thick as hell, who think 300 pounds on the bench is some kinda frickin accomplishment. I want the show and the GO.

Excuse me guys my scale says 178lbs, Guess my pound for pound strength value just went down.

 

[machine316]

well it just depends on what your after. if your a bodybuilder (working out to look good, not necessarily competing) then technically you want to "look" stronger than you are as opposed to being stronger than you look. that doesn't mean you can't have the best of both worlds. but if i had to choose, i would rather look stronger than i am, because at least in my situation if you look pretty jacked then it's pretty rare that you would be weak. as far as bench goes if a guy can put up 100 pounds over his bodyweight for 2-3 reps i would consider him pretty strong. squat and deadlift i would say about 2 x BW.

 

[Burpees]

When I would barely train I could deadlift for 315 for at least 8 reps after not stepping in the gym for a month. I'm naturally strong.. Lately for the last 1.5 years all I do is worry about growing, not my strength. I'm lucky if I can pull 225 for 12 reps on a 2nd or 3rd set.

I looked like I was a professional pizza eater then...nowadays it's much different.. I can still press any lady I wanna bone and that's what counts..


Buahaha..

 

[Strongbow]

well it just depends on what your after. if your a bodybuilder (working out to look good, not necessarily competing) then technically you want to "look" stronger than you are as opposed to being stronger than you look. that doesn't mean you can't have the best of both worlds. but if i had to choose, i would rather look stronger than i am, because at least in my situation if you look pretty jacked then it's pretty rare that you would be weak. as far as bench goes if a guy can put up 100 pounds over his bodyweight for 2-3 reps i would consider him pretty strong. squat and deadlift i would say about 2 x BW.

I can bench double my body weight now but Im sure as I put on ten to twenty pounds of muscle that may change. I hope not. I would like to come out of this cycle at around 195. Ive always been stronger than I look I guess you could say, but Im sure my strength will increase or it should when I start my gear. My goals are 195 lbs, 405 lbs bench and at least 600 lbs on the squat. At this moment I am 178 lbs, bench over 350 not exactly sure, but 350 went up easy, and I can squat 500 for 3 reps. I dont feel like I have set the bar too high with my goals, but I do want the look and the strength. You think 12 weeks of Sust 250 can get me there.

 

[fisttotheface]

I can bench double my body weight now but Im sure as I put on ten to twenty pounds of muscle that may change. I hope not. I would like to come out of this cycle at around 195. Ive always been stronger than I look I guess you could say, but Im sure my strength will increase or it should when I start my gear. My goals are 195 lbs, 405 lbs bench and at least 600 lbs on the squat. At this moment I am 178 lbs, bench over 350 not exactly sure, but 350 went up easy, and I can squat 500 for 3 reps. I dont feel like I have set the bar too high with my goals, but I do want the look and the strength. You think 12 weeks of Sust 250 can get me there.

you are expecting a 12wk cycle of sust only to add 100lbs to your squat?
doubtful, but good luck!

 

[juiceddreadlocks]

well it just depends on what your after. if your a bodybuilder (working out to look good, not necessarily competing) then technically you want to "look" stronger than you are as opposed to being stronger than you look. that doesn't mean you can't have the best of both worlds. but if i had to choose, i would rather look stronger than i am, because at least in my situation if you look pretty jacked then it's pretty rare that you would be weak. as far as bench goes if a guy can put up 100 pounds over his bodyweight for 2-3 reps i would consider him pretty strong. squat and deadlift i would say about 2 x BW.

I totally agree that it's all about what you want to do. I just found it a lot easier at 190lbs to back country snowboard than at 230. I got down to 180 lbs last year during cycling season. I wouldnt want to pull a 10,000ft mountain pass at 230lbs... but my goals are different than a lot of joosers.

 

[Strongbow]

you are expecting a 12wk cycle of sust only to add 100lbs to your squat?
doubtful, but good luck!

Naw Bro I can squat 500 three times, I dont think I will have to add queit a 100 pounds, probably more like 50 I would guess. What would be something good to stack with the Sust, i had planned to add Winny the last 6 weeks.

 

[cobracock1979]

var

 

[machine316]

I can bench double my body weight now but Im sure as I put on ten to twenty pounds of muscle that may change. I hope not. I would like to come out of this cycle at around 195. Ive always been stronger than I look I guess you could say, but Im sure my strength will increase or it should when I start my gear. My goals are 195 lbs, 405 lbs bench and at least 600 lbs on the squat. At this moment I am 178 lbs, bench over 350 not exactly sure, but 350 went up easy, and I can squat 500 for 3 reps. I dont feel like I have set the bar too high with my goals, but I do want the look and the strength. You think 12 weeks of Sustanon 250 can get me there.

yeah definitely. from the sounds of it you don't have to much further to go anyway.

 

[squatmonkey]

I totally agree that it's all about what you want to do. I just found it a lot easier at 190lbs to back country snowboard than at 230. I got down to 180 lbs last year during cycling season. I wouldnt want to pull a 10,000ft mountain pass at 230lbs... but my goals are different than a lot of joosers.

I was giving a shout out to a fellow cyclist.I did alot of road and cross-country racing in the southeast. I raced expert Mt.bike but I was only a cat 4 road racer. I did'nt have as much experience on the road. Im slow now but I still love cycling.

 

[dolf215]

Strongbow, that's some hella strength for a 178 lb'er. Those where equipped lifts i'm guessing?