Trainer in the gym today said 4 sets of 10 reps for mass gains!

[FreakMonster]

He told me if you want to put on some serious size I should be doing heavy weight for 4 sets of 10 reps and increasing my weight every week. Any of you guys do this?

 

[endpoint]

4X10 is pretty standard.

not a good way to progress with increasing loads

 

[Lord_Suston]

I'd rather shoot myself before doing that....

 

[Liftbig]

i wonder how big the guy who told you that is.
4x10 is ok and all, but i dont think there is a set and rep scheme that is best for putting on mass. everyone is different has different genetics. i rarely count my reps on assistance stuff over 5, i just aim for around 10 reps 12 reps or whatever. the key is to work the friggin muscle. if you water the garden does it not grow?

 

[pwr_machine]

It's an important part of training for muscle hypertrophy, but it's definately not all of training.

 

[Prime Rib]

4x10 is fine, and will build muscle and mass. I did an almost identical routine for about 4 weeks, 4x10 and adding weight every week. By the 4th week I was finishing my sets with 20 more lbs than I started.

Anyone who says high reps won't do much for you needs to call Arnold and argue that with him...

Josh

 

[bigstve12]

variety is the key to success, experiment with different rep/set schemes.

 

[needsize]

I really think that a decent mass program should have heavy sets of 4-6 reps in it too

 

[ffknight84]

hey needsize, i just realized something, in your avatar you look a hell of a lot like a guy i go to school with...

 

[needsize]

hey needsize, i just realized something, in your avatar you look a hell of a lot like a guy i go to school with...

no way he has my winning smile...or stands as crooked as me when posing... Did you see the full sized one in my 10 weeks out thread, do I look like him in that one?