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high reps low weight on mass program

d_kett Posts: 16 Joined: 2002/08/13	2002/10/15, 11:07 PM I signed up for the mass program with the special chest and wide shoulders program the first time but now when i renewed my program it won't let me select those two specialties anymore. I think its because i don't have access to machines. Why could i do it my first 8 weeks but not anymore? But my main concern is that in my mass program it is telling me to use high reps such as 20 for bench presses and 16 and stuff like that where as before i was doing sets of 12,6,5,4. all i've heard is that to gain mass you must do low reps and high weight. so how can i change this so my program has low reps?
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/10/15, 11:38 PM As to the first part of your question, I am not sure. Part 2 though does not sound correct. Your line of thinking is absolutely right. You, for mass gains, want to do a lower rep scheme with heavier weights. Unless those first couple sets are meant to be your warmup sets. Even then, I would never waste that kind of energy on warmups. Warmups are meant as just that, a set of 12 and 8 with very moderate weights will suffice, then add a set of 3 reps with medium weight, about 70% or so of your normal working weight for an acclimation set, and you should be on your way. Some people prefer 3 warmups, but I would do absolutely no more than that. You should feel no "work" at all in those first 2 or 3 sets, they are strictly warmup. Hope this helps.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/10/16, 02:34 PM I have seen on the programs here that all of them have at least one set per exercise that is a warmup of 16 to 20 reps...you can do it or not....BB and you are right you need good heavy weight to gain large muscles! -------------- I LIFT, THERFORE, I AM!
Big-E Posts: 248 Joined: 2002/08/07	2002/11/02, 12:12 PM I too signed up for the Muscle Mass program.. after 12 weeks I finally said, "doing 20, 16, 15, 14" reps is way too many.. this week I am ignoring what it tells me to do. I have now upped the weights and am only doing >6 <12 reps and 3 sets. I think its working as I am sore as poop! lol Wish I didn't follow the 20rep instructions for such a long time.
Arnold Posts: 1,112 Joined: 2000/11/27	2002/11/02, 01:04 PM Fellas.. your age get taken into consideration for safety purposes.. for those of you on mass programs with high reps.. give us your info such as aga, experience level, etc. -------------- .o0 Arnold 0o...o0 theaustrianoak@hotmail.com 0o.
rev8ball Posts: 3,081 Joined: 2001/12/27	2002/11/02, 02:48 PM generally speaking, low reps/high weight. however, there is something to be said for a periodical high rep scheme, particularly with squats. in the book "super squats," Randall Strossen outlines a program for 20 reps that will truly blow your gains through the roof. it is an effective and well documented regimen that has stood the tests of time for 20 years. -------------- Michael "Trample the weak; hurdle the dead!"
Big-E Posts: 248 Joined: 2002/08/07	2002/11/02, 06:51 PM Filled mine out.. Im 30, and 193lbs, 5'10.5". Don't know BF but I am sure its double digits.
Lumina20 Posts: 966 Joined: 2001/10/31	2002/11/02, 11:11 PM What I think Arnold is saying is that when you're just starting out with weights doing higher reps (even while trying to gain mass) is a better place to start. I know when I used the beginner program, I had higher reps than on the intermediate one.