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2003/03/26, 09:25 AM
Hi All!
I was always under the assumption that to gain mass you needed to do heavy weights and low reps. All te routines on ft seem to emphasize 4 to 8 sets and higher reps, even for the increased mass program.
First question - Whats the theory here? Which is correct?
Second question - If doing 4 to 8 sets and decreasing reps like ft recommends, how do you determine the weight to be used?
In other words, use a weight that you can do all the sets and reps or start heavier and keep reducing the weight as the sets continue so that you can complete the reps?
Whew! Got a little wordy and I hope that makes sense.
Any help would be greatly appreciated!
Franklin
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2003/03/26, 09:41 AM
I have been doing a strength and mass program that i designed for me. It is based on lifting on the first set a weight that you can only get 8 reps, then moving up by 5-10 lbs. If I make that set I go up again inweight. If not i go down by 25-50 and hammer out as many reps as i can. That is what i do I have gained 14 lbs of muscle since nov. So i hope this helps out I think that it differs for each of us but the low rep higher weight scheme is the best.
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/03/26, 11:20 AM
All of the programs here at ft emphasize the pyramid scheme: use progressively heavier weights as your reps decrease. This will help you add mass. As far as the amount of weights, you'll have to experiment and determine what you can lift given the number of reps. Once you have determined your maximums, try to increase the weights weekly or every other week. This will help you gain more mass and increase your strength.
Good luck...
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**_Robert_**
Pain is temporary; glory is forever!
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2003/03/26, 12:44 PM
7707mutt and rpacheco are both right about the heavy weight and the pyramid scheme. But if you are unsure about how much weight to use you can pick a weight that you can do about 8 times with good form. You can do this for all your sets. If you focus and really try you would be surprised that you can probably get 9 or 10 reps. These extra 1 or 2 reps are how you gain mass. The extra reps are a "seperating the men from the boys" kinda thing.
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