Sets of 16

[Bobber]

For 5 years now I have never done anykind of training where I use lighter weight to get more reps in. For the past couple of years 8 reps is about as high as I would go on anything.

Yesterday I started my sets of 16 training method and I got an incredible pump. Can I grow with this method?

 

[sweed]

i think the rep range for bst growth is 8-12 .. anything over 15 is mostly for endurance.. it does burn and gives a pump, but im sure the muscles would react better to the 8- 12 rep range.. its working very well for me.... Sometimes for last sets i go crazy and do 15 or 20 reps, but thats mor for a shock.

good luck

 

[du Chaneaux17]

For 5 years now I have never done anykind of training where I use lighter weight to get more reps in. For the past couple of years 8 reps is about as high as I would go on anything.

Yesterday I started my sets of 16 training method and I got an incredible pump. Can I grow with this method?

how many sets you use?

 

[Bobber]

large muscle groups around 15 small around 10.

 

[TheOak84]

theres a few black guys in my gym with thick arnold like chests. anyway, on monday they do chest and tris, 10 sets, 6-12 reps on flat bench, 3 sets 8-12 reps on incline and 10 sets of 10 reps on tris, on thursday they do 10 sets of 15 on flat bench and 10 sets of 15 on seated military. they stick with the same weight on all sets, but once and a while they would do, 225 3x15, 245 3x15, 265 3x15, 275 1x15. they are strong as hell, they all bench over 4 plates.

ive tried this for a month, it worked ok. but after 4 weeks on it i was getting burned out.

hope that painted a picture

 

[Bobber]

Burned out? Shit bro, there hasn't been a day in the gym in the past 6 months that I haven't been in pain from lifting too heavy untill this week. I have always had the "move heavy poundage, get bigger" mentallity. I am hoping I am not wrong in switching training styles but I guess its worth a try...if not for any other reason just to be pain free fir 6 weeks.

 

[WalkingBeast]

Sounds like it would be worth a try. I got my best growth in the 12-15 rep range to failure no doubt. Sometimes the change can be good for growth. Especially when youre at a plateau.

 

[d3track]

if anything you shouldnt loose size in that time period, and when you go back to higher weights it should be a growth shcker for ya

 

[Bobber]

Sounds like it would be worth a try. I got my best growth in the 12-15 rep range to failure no doubt. Sometimes the change can be good for growth. Especially when youre at a plateau.

I think I am deffinetly at a plateau. Strength wise I have not gained a pound in over a year and thats with anabolics.

 

[WalkingBeast]

I think I am deffinetly at a plateau. Strength wise I have not gained a pound in over a year and thats with anabolics.

Sounds like it may definately be time to try some different methods then. Keep us updated!