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Mass building plan

bludevil Posts: 23 Joined: 2005/06/23	2005/09/13, 11:08 AM From what I have learned on this site.... a key to gaining mass is by doing low repetitions with heavier weights... If this is so then why does the FT program for mass tel u to target any where from 10 - 20??
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/13, 03:44 PM 0-5 reps is usually for strength 2-4 is power, if done explosively 5-8 is functional hypertrophy 8-12 is more for pure hypertrophy, this is where you will see the greatest mass gains 15-20+ is endurance, with little mass. Reps of 10-20 are frequently done with beginners, to teach form, as well as build stability and muscular coordination. Even if you are working for mass, you may want to do some work concerning strength building. Think about it this way: What will build more muscle? Benching 135 for 8 reps, or benching 185 for 8 reps? Obviously the heavier weight will lead to greater mass gains. I full-heartedly believe in strength building for bodybuilders. 185lbs is much more stress on your muscles than 135 lbs, so if you can lift 185lbs, you will probably build muscle faster than the guy lifitng 135lbs. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/13, 03:45 PM should probably explain before someone asks. When I say zero reps, I mean negative singles done with a weight >1RM. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
bludevil Posts: 23 Joined: 2005/06/23	2005/09/13, 04:20 PM Basically I dont know what your talking about... I am already strong I play 3 sports and I am very athletic and just loking for mass. Why would I be doing so many reps? do they get lower??
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/09/13, 04:47 PM The 10-20 you see are normally warmup reps. This type rep scheme is not to be used for all sets. Always warm up good. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bludevil Posts: 23 Joined: 2005/06/23	2005/09/13, 06:26 PM If those are warm up reps.... where are the real reps after that? When I click on the body part for that week all it says is target reps and their very high and after tht the weeks done... this fitness plan is very confusing AHHHH
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/09/13, 07:34 PM Normal rep range for hypertrophy is from 6-12, with probably 9 being optimal. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
5p829zr7wg Posts: 88 Joined: 2005/08/10	2005/09/14, 05:24 PM is it possible to do like power lifting 2-4 reps on lets say on day 1 and then the greatest mass gain 8-12 on like day 4 or 5 so that you can get power and mass gain both equally and faster?
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/09/14, 08:57 PM I started out in a mostly power oriented gym, so my roots so to speak are in gaining strength while gaining mass. What I am getting at is you can blend the two very easily. Go for maxes early in the workout for instance, and then drop back to say 70% of 1RM and do reps. This can be done quite nicely with your compound power moves for instance. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/15, 07:53 PM I agree with BB1. Like I already said in one of my posts above, blending is a great idea. I have seen routines that do this. Never tried them, and never saw any research on them, so I will reserve comment. I am a fan of conjugated periodization, training many aspects of strength at once, (ME, DE, RE), but on seperated days. The most common form of this is the westside powerlifting routine, the most popular, and I would say most effective powerlifting routine in the world. -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/09/17, 04:57 PM Just rembered reading about another way to do this. Some guys do strength movements, like heavy bench and squats. And then they do other movements with a bodybuilding type set rep rest routine. Basicly start with heavy compound movements, and then work to movements like curls for more reps. What do you guys think??? BB1? -------------- Your two most important minerals: Iron and Chalk. If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.