Amount of sets and reps for mass? - UK-Muscle Body Building Community

bobbyrlg · 07-12-2006, 09:09 PM

What would be best for mass? Lower reps? Should I pyramid? The more I look into this the more confused I am. Lately I have been pyramiding with 4 sets. 10 reps, then 8, 6, and 4. I was thinking of trying 3x8 or 3x6 or even 5x5. I'm sure it varies from person to person and you have to see what works best for you?

skizxi · 07-12-2006, 09:11 PM

mate! you've just hit the nail on the head and answered your own question lol

bobbyrlg · 07-12-2006, 09:19 PM

Lol, I was afraid of that, but I'd still like to see what everyone's personal preference is.

ah24 · 07-12-2006, 09:44 PM

I pyramid..
I usually do sets of 8-6-4

SportDr · 07-12-2006, 09:50 PM

The important thing is to work the muscles hard enough to exhaust your type 2b muscle fibres. How you do that is down to your preferences and experience of what works.

A rep range of 6-8 in 3-4 sets is usual for me, but I alternate with weeks where I can go to 10-12 reps. Basically whatever it takes to get them worked hard!

SD

**big** · 12-12-2006, 07:28 AM

5x5 is tried and tested and works so well for so many people, if done correctly.

Russian loading (6 sets of 2-6 with 80%) is also extremely effective.

OGX · 12-12-2006, 07:11 PM

it really depends on person and level of training there at. if your a beginner i would suggest strength/endurance (12 reps +) training for a month or two first before going right into hypertrophy training mate.

Nine Pack · 12-12-2006, 09:39 PM

I believe that if you have sufficient 'mind-muscle connection' (I hate that phrase but it's quite descriptive) with the muscle, then hypertrophy can be induced with as little as 4-5 reps depending on the muscle group, but the number of reps is not as crucial as some people think.
I'm not a big believer in the 'endurance phase, strength phase, hypertrophy phase' pyramid that is commonly advised either. When I got my PT diploma I challenged the course tutors on this & they could'nt come up with a satisfactory reason why we should do it. I suggested it was merely a way of milking someone into having more sessions with the PT, so if they wanted to get bigger, we'd have to put them through all these phases before they can think about starting hypertrophy training. What a crock! I had already been training 15 years when I took the diploma & ended up having the course tutors offering to pay me to train them!
I prefer what I call integrated phases. Sure, you can use different rep ranges during the workout to keep things fresh, but as long as your final working set is targeted for your main goal (strength, endurance, growth, whatever) then that will be the body's adaptive response, coupled with a degree of all the other elements.
Bottom line here is don't over think things & get hung up on reps & sets. Almost any new stimulus that fatigues a muscle to failure will bring about some growth if the nutritional environment is conducive. Your muscles can't count, they don't know if you did 3 sets, ten reps, lifted a dumb bell, cable stack or a baby hippo for that matter. All they know is they are being asked to contract against a resistance that they cannot cope with, so adaptive mechanisms are kick started.

Train hard, go to true failure if you want to grow bigger (sarcoplasmic hypertrophy if you want the technical term), eat, rest & it will happen.

bobbyrlg · 12-12-2006, 09:43 PM

Makes sense nine pack, I think I will try the 5x5 method next and see how that works for me.

Nine Pack · 13-12-2006, 10:13 AM

Try the 5x5 thing, then mix it up once you stop seeing results. This is where most will fall down though so monitor progress with a keen eye. Most will stick to a routine that worked initially, but are reluctant to be brutally honest with themselves & admit they have'nt seen any real change in quite some time.
Personally, I will mix things up every session. I don't always change every aspect of the workout, sometimes just a different order of exercises, rest periods, anything to make it productive.

OGX · 13-12-2006, 10:59 AM

excellent advice Nice Pack. I wouldnt go down the argument 'endurance phase, strength phase, hypertrophy phase' with you as everyone has their opinion. The 5x5 method i find works best for strength as many will agree. Consistency is the key to success mate. keep up the good nutrition, rest and training and everything else will come along nicely.

Nine Pack · 13-12-2006, 02:19 PM

That's right, everyone has thier own opinion, it's what makes this forum a good place to draw experience from. I can be a little headstrong with my views sometimes but never intend to upset or offend. I have read the studies carried out over the years on the strength/endurance/hypertrophy subject. If you read all the info available & sift out the pseudo science you quickly find that it all boils down to the fact that the test subjects were simply subjected to a new type of training. either that, or they were new to exercise altogether so anything will have seen a degree of success in all three areas.

I truly believe simplicity, variation & consistency will always see results.

OGX, where do you PT?

**Pscarb** · 13-12-2006, 02:46 PM

i have increased my mass over the last 18months by not going lower than 8 reps, although my lifts dropped slightly at the beginning they are much higher than ever before plus my muscle is much denser so i would say that if you want to build decent muscle 8 - 10 reps is the best but if you want to do strongman or train your ego's then 4 reps is fine

fits · 13-12-2006, 05:07 PM

im currently training 3x3 on just three lifts bench press, OHP and dead lifts (supposed to be squats too but having probs with these so only doing 1x12 per session) I have been training for about 10 years or more, in one way or another, but ALWAYS dieting and trying to loose fat. I suddenly realised that i have been lifting weights for year and im not particularly strong so i have set targets for those lifts.

lifts are going up and definately notice muscle increase and never going higher than 3 reps

07-12-2006, 09:09 PM	#1 (permalink)
bobbyrlg Newbie Trainer Join Date: Jan 2005 Location: Louisiana Posts: 77	Amount of sets and reps for mass? What would be best for mass? Lower reps? Should I pyramid? The more I look into this the more confused I am. Lately I have been pyramiding with 4 sets. 10 reps, then 8, 6, and 4. I was thinking of trying 3x8 or 3x6 or even 5x5. I'm sure it varies from person to person and you have to see what works best for you?

07-12-2006, 09:11 PM	#2 (permalink)
skizxi Looking Freaky Join Date: Sep 2004 Location: north wales Posts: 535	Re: Amount of sets and reps for mass? mate! you've just hit the nail on the head and answered your own question lol

07-12-2006, 09:19 PM	#3 (permalink)
bobbyrlg Newbie Trainer Join Date: Jan 2005 Location: Louisiana Posts: 77	Re: Amount of sets and reps for mass? Lol, I was afraid of that, but I'd still like to see what everyone's personal preference is.

07-12-2006, 09:44 PM	#4 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,761	Re: Amount of sets and reps for mass? I pyramid.. I usually do sets of 8-6-4

07-12-2006, 09:50 PM	#5 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,666	Re: Amount of sets and reps for mass? The important thing is to work the muscles hard enough to exhaust your type 2b muscle fibres. How you do that is down to your preferences and experience of what works. A rep range of 6-8 in 3-4 sets is usual for me, but I alternate with weeks where I can go to 10-12 reps. Basically whatever it takes to get them worked hard! SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

12-12-2006, 07:28 AM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,416	Re: Amount of sets and reps for mass? 5x5 is tried and tested and works so well for so many people, if done correctly. Russian loading (6 sets of 2-6 with 80%) is also extremely effective. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-12-2006, 07:11 PM	#7 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	Re: Amount of sets and reps for mass? it really depends on person and level of training there at. if your a beginner i would suggest strength/endurance (12 reps +) training for a month or two first before going right into hypertrophy training mate. __________________ :beer1:

12-12-2006, 09:39 PM	#8 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,717	Re: Amount of sets and reps for mass? I believe that if you have sufficient 'mind-muscle connection' (I hate that phrase but it's quite descriptive) with the muscle, then hypertrophy can be induced with as little as 4-5 reps depending on the muscle group, but the number of reps is not as crucial as some people think. I'm not a big believer in the 'endurance phase, strength phase, hypertrophy phase' pyramid that is commonly advised either. When I got my PT diploma I challenged the course tutors on this & they could'nt come up with a satisfactory reason why we should do it. I suggested it was merely a way of milking someone into having more sessions with the PT, so if they wanted to get bigger, we'd have to put them through all these phases before they can think about starting hypertrophy training. What a crock! I had already been training 15 years when I took the diploma & ended up having the course tutors offering to pay me to train them! I prefer what I call integrated phases. Sure, you can use different rep ranges during the workout to keep things fresh, but as long as your final working set is targeted for your main goal (strength, endurance, growth, whatever) then that will be the body's adaptive response, coupled with a degree of all the other elements. Bottom line here is don't over think things & get hung up on reps & sets. Almost any new stimulus that fatigues a muscle to failure will bring about some growth if the nutritional environment is conducive. Your muscles can't count, they don't know if you did 3 sets, ten reps, lifted a dumb bell, cable stack or a baby hippo for that matter. All they know is they are being asked to contract against a resistance that they cannot cope with, so adaptive mechanisms are kick started. Train hard, go to true failure if you want to grow bigger (sarcoplasmic hypertrophy if you want the technical term), eat, rest & it will happen.

12-12-2006, 09:43 PM	#9 (permalink)
bobbyrlg Newbie Trainer Join Date: Jan 2005 Location: Louisiana Posts: 77	Re: Amount of sets and reps for mass? Makes sense nine pack, I think I will try the 5x5 method next and see how that works for me.

13-12-2006, 10:13 AM	#10 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,717	Re: Amount of sets and reps for mass? Try the 5x5 thing, then mix it up once you stop seeing results. This is where most will fall down though so monitor progress with a keen eye. Most will stick to a routine that worked initially, but are reluctant to be brutally honest with themselves & admit they have'nt seen any real change in quite some time. Personally, I will mix things up every session. I don't always change every aspect of the workout, sometimes just a different order of exercises, rest periods, anything to make it productive.

13-12-2006, 10:59 AM	#11 (permalink)
OGX core monster Join Date: Aug 2004 Location: Scotland Posts: 336	Re: Amount of sets and reps for mass? excellent advice Nice Pack. I wouldnt go down the argument 'endurance phase, strength phase, hypertrophy phase' with you as everyone has their opinion. The 5x5 method i find works best for strength as many will agree. Consistency is the key to success mate. keep up the good nutrition, rest and training and everything else will come along nicely. __________________ :beer1:

13-12-2006, 02:19 PM	#12 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,717	Re: Amount of sets and reps for mass? That's right, everyone has thier own opinion, it's what makes this forum a good place to draw experience from. I can be a little headstrong with my views sometimes but never intend to upset or offend. I have read the studies carried out over the years on the strength/endurance/hypertrophy subject. If you read all the info available & sift out the pseudo science you quickly find that it all boils down to the fact that the test subjects were simply subjected to a new type of training. either that, or they were new to exercise altogether so anything will have seen a degree of success in all three areas. I truly believe simplicity, variation & consistency will always see results. OGX, where do you PT?

13-12-2006, 02:46 PM	#13 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,511	Re: Amount of sets and reps for mass? i have increased my mass over the last 18months by not going lower than 8 reps, although my lifts dropped slightly at the beginning they are much higher than ever before plus my muscle is much denser so i would say that if you want to build decent muscle 8 - 10 reps is the best but if you want to do strongman or train your ego's then 4 reps is fine __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

13-12-2006, 05:07 PM	#14 (permalink)
fits Getting HUGE! Join Date: Feb 2004 Location: East London Posts: 1,359	Re: Amount of sets and reps for mass? im currently training 3x3 on just three lifts bench press, OHP and dead lifts (supposed to be squats too but having probs with these so only doing 1x12 per session) I have been training for about 10 years or more, in one way or another, but ALWAYS dieting and trying to loose fat. I suddenly realised that i have been lifting weights for year and im not particularly strong so i have set targets for those lifts. lifts are going up and definately notice muscle increase and never going higher than 3 reps

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Tips for Beginners!	BigGiver	Getting Started	74	05-10-2008 08:33 PM
westside summed up	big pete	Training Articles	1	08-04-2008 11:12 PM
HHH Workout routine	the_gre8t_1ne	General Conversation	0	30-12-2005 03:47 PM
My current routine.	Tuna_boi	Form and Technique	7	02-07-2005 10:12 AM
Training split	demon	Getting Started	39	25-01-2004 01:45 PM