How to build up?

colly10

I have heard that you should do around 8 reps on the heaviest weight you can if you want to build up. I've also that if your doing 3 sets then you start on the lightest weight with the second set heavier then the third heaviest.
But if you don't 8 of the best on the first set then your probably going to have to go lighter on the second cause you won't have the strength after that.

So should you always do the best 8 you can or get progressively heavier?

EileenG

You are making it too complicated. Do three sets of heavy lifting, stopping one rep short of failure (you can go to failure occasionally, but not all the time). Then get out of the gym and eat plenty of protein.

goodcopbadcop

you will get bigger doing almost any decent training plan, until of course your body gets used to it and adapts.

Heres a good sample routine than will definitely add mass.

Monday

A1)Deadlift 5 sets 5 - 8 reps
A2)Chin ups (with weight if possible) 5 sets of 10 reps

B1) split squats 4 sets 6 reps per leg
B2) Calf raise 4 sets 15 reps


Tuesday
A1) power cleans 6 sets of 3 reps
A2) Wide grip pull up to back of neck 6 sets to failure

B1) front squats 6 sets of 6 reps
B2) Calf raises



Thursday
Bench press 5 sets x 5 reps
One arm dumbbell bench presses 4 sets 5 reps per arm

Weighted tricep dips 5 x 10 reps
Chin ups 5 x failure

Friday

Standing push press 5 x 5
barbell shrug 5 x 10

bent over row 5 x 8
hanging leg raises 5 x failure

Straight bar bicep curl - 10 x 4

rubadub

Most will say 8-12reps for hypertrophy. I used to go close to failure, or to failure. In which case my first might be 12, then 10, then 8- all with the same weight.

I now tend to not go so close to failure on the first, and stick with the same reps for the next 2.

I am now doing 5-6 rep work for a while.

What is your routine, exercises and diet like? they would be more of a concern.

Fanfan

Below is a copy of my weights routine which I do 3 times a week and sometimes more If I have the time. Is it a good set with my overall goal being to bulk up arm, shoulders while also losing the belly.

Shoulder Press
2/12
2/12
2/12

Chest Press
2/12
2/12
2/12

Bicep Curl
2/12
2/12
2/12

Hanley

EileenG wrote: »

You are making it too complicated. Do three sets of heavy lifting, stopping one rep short of failure (you can go to failure occasionally, but not all the time). Then get out of the gym and eat plenty of protein.

Exactly.

And Colly, saying 8 reps as a blanket statement for hypertrophy across the whole body wouldn't really work either. Some bodyparts will respond better to different rep ranges (and it will vary from person to person).

At it's simplest, I'd squat 3 or 4 sets of 6 reps, and do assitance work inthe 8-12 rep range. Bench 3x6 or 5x5 and do assistance work in the 8-12 rep range and deadlift 3x5 and do assistance working in the 8-12 rep range.

Assitance work is anything that work's the muscles that the main lift (squat, bench or dead) works, probabaly picking 3 or 4 different exercises on each day. So for example it might be the following... (although this list is absolutely not-exhaustive)

Squat:
-front squat
-leg press
-hack squat
-leg extenstion
-stiff leg deadlift
-leg curl
-pull thrus
-any form of calf work

Bench:
-incline press
-any form of dumbbell press (incline, decline, flat)
-flys (incline, decline, flat)
-shoulder press (with bar/dumbbell, seated or standing)
-lateral raises
-extenstions (for triceps, lying/standing, with bar or dumbbells)
-pushdowns

Deadlift:
-stiff leg deadlift
-sumo deadlift
-rack pull
-bent over row
-chin/pull up
-dumbbell row
-pulldowns (with any handle/grip)
-shrugs (seated or standing w/ dumbbells, standing with bar)
-curls (any form)

Just some ideas to work with.

Oh, and lots of food all the time is uber important too. Everyone says you should try to put on muscle without fat, but unless it's muscle you already had and lost thru dieting, it's a failry unrealistic aspiration to put on a large amount without some fat gain. It's not an excuse to get sloppy, but just a warning.