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Hey guys. I am trying to gain about 20lbs, then cut it down. I am not really all that concerned about the exact weight I gain, but I know I would like to get bigger, when I get to a size I like I will stop. Strength isn't a big concern for me, I am training to improve the way my body looks.
My question is what is the best set/rep combination for this. I have been getting a lot of different responses. I know I have to eat right and that I stuff, I think I have that part down. I don't want to just ask an overwelming request like to make an entire routine for me, I think I have a good set up, I am just curious if I should be doing 2 sets of 4-6, or maybe 3 sets of 4-6, or 2 sets of 8-12, or 3 sets etc. Also I have a question about what that means exactly... Would 3 sets of 8-12 mean pick a weight you can do 12 for the first set, 10 for the second and 8 for the third? Or are you aiming for 12 the whole time, but you want to make sure the weight is light enough that you can do at least 8.
Today I did my chest/tri's workout at 2 sets at weights of 4-6. Its the first time I have tried to up the weight and do so few reps. I think I didn't do enough weight because 2 sets of 4-6 just didn't seem exhausting. If I did 3 sets of 4-6 with more weight will that be better? Thanks for looking guys.
- less reps and higher weights is for strength
- more reps and lower weight is for bulk
as far as 8-12 that just means do 3 sets of anything in the range...(e.g. 3 sets of 10). Try to find a weight that you can complete your first 2 sets and start winding down on your 3rd. Once you are comfortable with this, you might wanna start exploring different routes like alternating reps and weight during the week to help you overcome plateaus, but this should be enough to get you started.
A lot of times what happens is you pick a weight you can do 12 reps on the first set, and that last rep just starts to get hard.
On the second set, you might only hit 10-11 reps.
On the third set, you struggle to hit 9.
it doesn't always work like that, but often times it does.
of course, I omit the 1-2 sets for warmup. i always warmup, but I don't pre-stretch much. i stretch a little between warmup and the working sets, and then mostly stretch afterwards.
But I workout in the evenings, when my body is already fairly limber from the day's activities. Plus, stretching cold muscles too hard can cause injury.
I assume your a newbie? If so i would do 8-12reps for awhile. Once you get accustom to training you need to start improving you limited strength and train in the higher intensity zones AND low-med intensity zones.
In simple terms:
High Intensity - 3-6 reps
Medium Intensity - 8-12reps
Linear Mode
