antkel1

Hi all,

I have been training now for about 6 months and things are going well, i have got stronger and look (slightly) more muscular!

Now I want to step up a gear and start to add some real size.

My question is whats the best combination of reps and weight?
At the moment I am hitting the 7-10 rep range starting with the highest weight then dropping.

For example on a bar bench press I will do:
10 reps at 45kg
10 reps at 43kg
9 reps at 40kg
(starting to feel it here)
8 reps at 37.5kg
7 reps at 35kg

This has worked for me over the past few months but I have read lots of different articles and had advice suggesting that I should INCREASE the weight instead of DECREASING it? what benefits am i missing out on?

I was also told that if you dont hit 10 reps then its not worth bothering.

Sorry about the essay!!!!
Any replies and advice welcomen.

Mrdaveyk

go the other way around

instead of lowering the weight, put more on mate

theres two types of hits you get on the muscle (i forget all detail, but this is what i remember)

when you lift heavy and few you hit the muscle in a way that makes it grow bigger however if you lift alot at lesser weights it doesnt grow so much

haha that is so vague

the point im trying to get at is, as the reps are going down, the weight should be going up to stimulate the muscle more

ill try and dig out the blog im trying/struggling to refer to

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antkel1

Thanks for that mate, I knew I was not quite right but being ignorant i suppose, My routine will be changing as of tommorow!!
Also, (cheeky 2nd question) I split my workouts I.E back bi's, chest tri's, etc but how many different exercises are necessary for real growth/stimulation in each group. I currently do (for example) 5 on my chest:
Flat bench press
Incline bench press
Dumb flyes
Decline dumb press
Machine dumbell flyes.
Is this too much for one muscle group in one session, I do 5 sets of each exercise
Thanks in advance.

Mrdaveyk

dont do the DB and the BB press in the same workout, vary it each week mate

i do on average 3/4 workouts per body part, not saying its right as im no arnie, but it works for me, i dont overkill

but yeh mate sounds good

as for the flys mate, just pick one, i prefer DB flys myself i can feel the stretch more

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