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2003/09/19, 02:06 PM
I just signed up for a mass building training regimen here at free trainers.
On my workout profile it has me doing 15 and 12 reps per set. I had always read before that for mass building you wanted 8 reps per set, with a 1 minute break between each set. 15 and 12 reps was for a toning program, not mass building. If you could handle 15 reps, you added more weight until you maxed at 8. thats how I always worked it. Any advice appreciated.
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2003/09/20, 11:40 AM
Yeah, 12-15 is high for mass building, it really is an endurance range. I don't get that. For mass you want to work within a 6-10 rep range, and work heavy.
But.. on the other hand, changing reps is one way to switch up your workout and stimultae growth. later on in the program do the reps get lower? Maybe they are assuming you are a beginner and are trying to break you into the program a beginner shouldn't start with 6-10 reps to failure, that will end up in tendon/ligament damage due to the sudden stress. Building up from 12-15 reps as a beginner and progressively getting heavier witrh less reps may be the long-range goal of the program.
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2003/09/22, 02:37 AM
From personal experience, doing more reps will not get you toned, it will give you muscular endurance. To get a toned body, you would have to clean up your diet and drop your body fat. It would also help to add more muscle. For mass I tend to go heavy, 4-8 reps (after I do at least one warmup set of course), for a couple of months, then I increase the reps to 6-10 range. Good luck.
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