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Training for size and strength

chris789 Posts: 99 Joined: 2002/09/06	2002/09/29, 06:50 PM I was wondering if the whole concept on lifting really heavy weight and doing low reps is really the best way to gain strength and size. I wanted to make sure I shouldn't do too many reps, because my main goal is packing on mass and gaining strength. If this is true, how many reps should i do?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/09/30, 03:06 PM As you progress and get heavier on the weights, you shouldn't be able to do more than 4-6 reps on your last set. -------------- **_Robert_** Pain is temporary; glory is forever!
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/10/01, 09:09 PM Yes, you have the concept correct. Think about the physics of it if nothing else, if you are lifting heavier weights, something has to growing! Use the 6 rep max scheme. Remember, muscle overload is what causes growth, not muscle exhaustion.
dpking44 Posts: 470 Joined: 2002/08/07	2002/10/02, 08:12 AM What's your recommendation for number of sets? I'm assuming 6 reps to muscle burn-out but, how many sets is a good number to use? thanks. ============ Quoting from bb1fit: Yes, you have the concept correct. Think about the physics of it if nothing else, if you are lifting heavier weights, something has to growing! Use the 6 rep max scheme. Remember, muscle overload is what causes growth, not muscle exhaustion. =============
chris789 Posts: 99 Joined: 2002/09/06	2002/10/02, 09:21 AM I always thought no more than 4 sets per exercise, so that's usually what I keep it at, but I would wait for one of them to respond to it. And I'm in the early stages of lifting so I only do 2 exercises per muscle.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/10/02, 12:16 PM 9-12 sets total per bodypart, the lower end being optimal for growth. This for example for back could be wide grip chins, 3 sets, bent over BB rows93 sets, and lower cabel rows3 sets, hypers 1 set. That is 10 total sets. And of course sticking with the 6 rep scheme. If you can do more than 6 reps, the weight is too light. If you can't do at least 4, drop back to a little lighter weight. Don't deplete your self on warmups. They are meant to be just that. You should not feel at the end of your warmups like they were hard in any way. Hope this helps..
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/10/02, 12:18 PM LOL...I don't know where the 9 came in on BB rows, but don't do 93 sets!
mackfactor Posts: 766 Joined: 2002/10/17	2002/10/23, 12:40 PM bb1fit has got it right. It's more about sets per muscle group than per exercise. The whole 4x6 and 5x5 is good and solid, but the more angles you hit your muscles from the better. I'd advise sticking with the 4x6 or 5x5 parameters for the big lifts - deads, squats, bench, chins or Olympic lifts simply because those will give you the most progress. However, other more isolated and supplementary exercises might be better when there are more movements and fewer sets of each.