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12 week mass

davidov Posts: 95 Joined: 2002/10/24	2003/01/07, 03:25 PM I realize that there have been tons of postings on this topic but I think that this is a question that none of them touched on. I was wondering why the 12 week mass program has so many sets for excersizes after the initial four weeks. Isn't this more geared towards definition and weight loss and not gaining muscle mass? Another question is that I would rather weightlift 5-days a week than four, is this counter-productive? Also, why does the "non-special" Mass building program incorporate less sets than the 12 week? Thanks for your time. Tom
Philia2 Posts: 4,078 Joined: 2001/10/19	2003/01/08, 02:35 AM To vary is the key for muscle gaining....... If you always do the same thing your body adapts. Don't worry about what's written and try to feel your body and its gains. Good luck! -------------- - Nina :o) Les Victoires éternelles sont celles du coeur.
mackfactor Posts: 766 Joined: 2002/10/17	2003/01/08, 01:56 PM Personally, I agree, I think the rep range on the Mass program is high and there are too many sets. I like to shoot for better overload early and focus less on fatigue. Obviously both are necessary, and if you had to pick one for hypertrophy (rather than strength), fatigue would be the way to go. However I think 14-16 rep sets aren't great for hypertrophy in a beginner, particularly considering fast twitch fibers don't respond well to high reps. Some fast twitchers actually lose muscle mass on some high volume programs. Personally, for a beginner, I'd keep the rep range between the traditional 8-12 and total sets per workout (assuming a 3 day split) around 25. Just my personal theory. I'm big on Ian King routines, though and he's more of a strength training coach, so keep that in mind. Although I think the base formula for hypertrophy generally remains the same regardless. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
ady Posts: 25 Joined: 2001/11/13	2003/01/08, 09:45 PM 14-16 reps?I don't know this!Maybe because I don't use your program.I join this site because I need some advice from this message board.So far,most of the mass program(I use) wanted me to do low reps=4-5 sets but heavy weight.As long as you don't lose your perfect form.4 days/week is the best.