You always say that to gain size you need to do higher reps and lower weight? i dont understand that. I was taught that the more strain you put on the muscles the better the gains. Mainly because weight lifting causes tiny tears in your muscles that heal... can you explain? if you are right then i need to take a look at my workout...
Question for Fil?
- Thread starter patesguy
- Start date
I posted this on another thread, but I'll reproduce it here:
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Here's the section from the National Strength and Conditioning Association's training manual:
Scientifically (and practically, I'm sure) this is the best way to build muscle mass. Of course, doing any kind of weightlifting is going to give you more mass. It's more a question of HOW FAST is it going to happen.
Also note that training like this won't build up strength as quickly as it will size. But then, that's the point of bulking, yes?
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Here's the section from the National Strength and Conditioning Association's training manual:
It goes on for a while like that, but this is the most relevant part to this discussion. So, more sets, lower intensity, nearly no rest between sets. Yes, it takes a long time, but ideally you're doing the sets quickly, and not taking much time between them.
Scientifically (and practically, I'm sure) this is the best way to build muscle mass. Of course, doing any kind of weightlifting is going to give you more mass. It's more a question of HOW FAST is it going to happen.
Also note that training like this won't build up strength as quickly as it will size. But then, that's the point of bulking, yes?
Don't forget also that you're doing a greater overall workload - 12-20 sets at a lower weight is going to be more work than 3-5 sets at your max weight.patesguy said:
Plus, since you're allowing yourself as little rest as possible between sets, you're also training your muscle endurance. That kind of training results in hypertrophy specifically as well.
It'll depend on your body type of course, but assuming you've been training for some time already and don't necessarily have to undergo all the neuromuscular adaptations associated with a new training program, you'll see gains within your first month.patesguy said:
Normally when you start a new training program related to muscle growth, your body has to make the proper nervous connections and adaptations to allow your muscles to grow appropriately to the training. For new trainees this can take 2 weeks to 6 months, depending on how conditioned they are. Since you've already been lifting for some time, you probably don't have to worry so much about this.
Again, I want to emphasize that this IS more work than what you were probably doing before. It is harder, as well. Quite a bit so, and much more exhausting because it becomes practically aerobic at times (because of the lack of rest).
When you train at higher weights with fewer reps, you're training for strength. That kind of training still has it's place, but it's not the best way to approach it if you're training for *size*.
It'll depend on your body type of course, but assuming you've been training for some time already and don't necessarily have to undergo all the neuromuscular adaptations associated with a new training program, you'll see gains within your first month.patesguy said:
Normally when you start a new training program related to muscle growth, your body has to make the proper nervous connections and adaptations to allow your muscles to grow appropriately to the training. For new trainees this can take 2 weeks to 6 months, depending on how conditioned they are. Since you've already been lifting for some time, you probably don't have to worry so much about this.
Again, I want to emphasize that this IS more work than what you were probably doing before. It is harder, as well. Quite a bit so, and much more exhausting because it becomes practically aerobic at times (because of the lack of rest).
When you train at higher weights with fewer reps, you're training for strength. That kind of training still has it's place, but it's not the best way to approach it if you're training for *size*.
Sorry, Worldfitness died for me for a while, so I submitted the same thing twice 
I don't have any real training program for that because I don't do bodybuilding training or bulking or anything like that. Wouldn't be too hard to dream one up, but I don't have the time at the moment, sorry.
I don't have any real training program for that because I don't do bodybuilding training or bulking or anything like that. Wouldn't be too hard to dream one up, but I don't have the time at the moment, sorry.
Fil said:
This isn't saying really light weight, it's just what you probably would have been doing anyway, the weight that makes you reach technical failure, either lowering or raising, at 6-12 reps, as opposed to your 1 rep max for 1 or 2 reps for strength training. I think you're reading too much into it.
chest:
1. V-Dip or 32” Wide Parallel Dip - Mount yourself up on the stand (when mounting the dip stand, you must have your hands pointing inward because this helps to have your elbows pointing out – it is crucial that your elbows point out), tilt your chin toward your chest and point your toes forward so that they are linear with your head. Do NOT bend your knees! Your legs must be straight! Then lower yourself as far down as you can possibly go. Feel your pecs stretching, then push yourself back up. (This exercise is done with a false grip; meaning that you use a grip where you don’t wrap your thumb around the bar).
2. Neck Press - Position yourself on a bench like you normally would for the bench press. Cross your feet, and bring your knees as close to your chest as possible. Place your hands on the bar, using a wide grip, take it of the rack, and lower the bar to the base of your neck (make sure that your forearms are perpendicular to the ground when the bar is lowered), and press up in a straight line. (Use false grip for this exercise).
3. Incline Dumbbell Press - Using an incline bench of no more than 30-degrees, lay on the bench with your feet planted on the ground and press dumbbells over your chest with your palms facing each other. All four bells must touch at completion of each press.
4. Flat Bench Fly or Cable Crossover – Flies: Lay down on a narrow bench holding the dumbbells in each hand with your arms extended over your chest, keeping your elbows slightly bent with your palms facing each other. Lower dumbbells with your arms extended (keep elbows slightly bent) until dumbbells are at shoulder height. Then raise dumbbells back up. All four bells must touch when returning to starting point (above your chest). Cable crossovers: Elbows slightly bent, and palms facing each other, your hands MUST intersect each other at completion of each rep.
Lats:
1. Chin-Up or Lat-Pulldown - Chin-ups are preferable but if unable to do it due to difficulty, do Lat Pulldowns instead. Chin-ups: Arch your back and tilt your head back wards pull yourself up and touch the base of your sternum to the bar. Lat Pulldowns: Face the machine, seat yourself and place your legs under the leg rollers. Then grip the bar so that your pinky finger is at the curve of the bar, lean back slightly, arch your back, tilt your head back, and lower the bar close to the base of your sternum but do not touch (this keeps your lats under tension). (Both exercises are done using a false grip).
2. 45-Degree Pulley with Scoop - Using a narrow straight bar, grasp the handle with your hands at the each end of the bar. Facing the machine, step back about 6 feet or more if possible. Squat down so that your knees are between a 45 or 35-degree angle. Your starting position will have your torso at about a 45-degree angle to the floor with your head bent down towards the floor with your arms stretched out. Pull the weight to the base of your sternum or 2 inches lower while simultaneously drawing your head back. Hold that for four to 6 seconds. Return to your starting position by scooping downward with the handle while keeping your elbows facing outwards and not straightening your arms out completely. (Use false grip for this exercise).
3. Seated Row - Narrow grip is preferable. Face the machine, place your feet on the foot stops, then straighten your legs until they are slightly bent, and lean toward the pulley. In a simultaneous motion, pull the close-grip handles to the base of your sternum or just beneath it and arch your back, letting your elbows travel as far back as possible. Flex your lats for about 3 or 4 seconds then slowly return to starting position.(Use false grip for this exercise).
4. 45-Degree One-armed Dumbbell Row - Standing up, take one step forward and keep the other foot that is behind you pointing a little bit outwards. Whichever side of your body that has the foot that is behind is the arm for which you will be using to perform this exercise. With your torso leaning at a 45-degree angle from the floor, hold the dumbbell straight down with your palm facing the knee opposite of it. Bring the dumbbell up to your hips while simultaneously turning the dumbbell so that your palm faces your torso. Hold it there and squeeze your lats for 4-6 seconds. And lower back down slowly to your starting position. (Use false grip for this exercise).
Delts:
1. Dumbbell Front Shoulder Press - Sitting down on a bench (preferably one with a short back support), bring Dumbbells to shoulders with palms facing forward. Press dumbbells overhead letting the dumbbells touch and lower the dumbbell back down to your shoulders.
2. Dumbbell Lateral Raise - This exercise is done standing up with your knees slightly bent. With dumbbells in front, on your sides, or behind you as your starting point, raise dumbbells to ear level with the front bell lower than your rear bell as if you were pouring from a pitcher. This could be done where you hold the dumbbell at the height of the movement for four seconds.
3. Machine Rear Delt or Bent-Over Dumbbell Lateral Raise - Machine Rear Delt: Face the machine toward its back support, grasp the handles with your elbows kept slightly bent and bring the handles as far back as possible. Bent-over Dumbbell Lateral Raises: Stand with your feet at shoulder-width. Bend your knee slightly, and then bend forward at the waist so that your torso is almost parallel to the ground. Keep your back straight
4. Barbell Upright Row - Stand with feet slightly spread. Keep your back straight. With the barbell resting on your thighs, place your hands at shoulder width or slightly more using and overhand grip. From this position, pull up as high as you can (bring to chin height) and lower slowly back down to starting position. Keep your elbows pointing outward.
Triceps:
1. Flat-bench Barbell Triceps Extension - Using an 11 inch wide grip, hold barbell at arm’s length directly above your face. From this position lower the bar to about 1 or 2 inches beneath your head (keep your elbows pointed up). When returning to your starting position, flex your triceps as hard as you can.
2. Triceps Pulley Pushdown - This exercise can be done using either a rope or a narrow straight bar. Face the machine, place hands 11 inches apart on narrow straight bar (ropes - place your hands at the end of the rope where the knot is) and tuck your elbows in against your sides. Push the bar or rope down to your thigh and flex your triceps as hard as you can for 4 seconds. Return to starting position.
3. Seated Overhead Dumbbell Extension - Sit down with a dumbbell in both hands behind your neck, extend the dumbbell overhead and flex your triceps as hard as you can for 4 seconds. Slowly lower the dumbbell back to your starting position. Keep your back straight and do NOT arch your back.
4. Triceps Dumbbell Kickback – Stand with your knees bent a little bit, bend forward at the waist so that your torso is nearly parallel to the ground (keep your back straight). With dumbbells in each hand, bend your arm at a 90-degree angle (your arm must be nearly parallel to the ground while your forearm is perpendicular to your arm), and extend your arm completely, flexing your triceps at the end of the movement.
Biceps:
1. Standing Barbell Curl - Using a barbell, stand with an underhand grip at a width that is slightly wider than shoulder-width apart. Curl barbell to maximum height towards your deltoids. Flex your biceps as hard as you can at the top of the movement. Slowly lower the barbell back down. Keep your back straight, avoid letting your elbows raise forward, and do not allow your torso to swing. (Use false grip for this exercise).
2. Standing Preacher Curl - For this exercise, adjust the preacher bench so that when you step up to it, it is low enough to support your elbows. Using a barbell, place your elbows on preacher bench using an underhand grip (do not place your upper arm on the preacher bench because this takes away work from your biceps), and curl barbell to maximum height towards your deltoids and flex your biceps as hard as you can at the top of the movement. (Use false grip for this exercise).
3. Dumbbell Incline Bench Curl – Sit down on a bench that has a high incline of about 60-degrees. Start with dumbbells in each hand hanging straight down at your sides with your palms facing forward. Curl to maximum height towards your deltoids and flex your biceps as hard as you can for 6 seconds. Then lower dumbbells slowly. Do not let your elbows raise forward. (Use false grip for this exercise).
4. High Pulley Curl - Stand between the pulleys with pulley handles in each hand. With your arms raised, and your arm perfectly straight out, curl the handles towards your head with your palms facing your head and flex your biceps as hard as you can (your elbows must be pointing out). Then slowly extend your arms back to your starting position.
Forearms:
1. Straight-Arm Barbell Wrist Curl - Sit down next to a bench (the bench will be cross-bench in front of you) on your buttocks with your legs straight out in front of you. Using a barbell and a shoulder-width underhand grip, rest your forearm on the bench with your hands hanging off of the edge of the bench, and curl your wrists up.
2. Wrist Curl - Sit with your forearm resting on a bench or on your thigh. Using a barbell and a shoulder-width underhand grip, curl your wrists up.
3. Reverse Straight-Arm Barbell Wrist Curl – Much like the Straight-arm Barbell Wrist Curl, sit down next to a bench (the bench will be cross-bench in front of you) on your buttocks with your legs straight out in front of you. Using a barbell and a shoulder-width overhand grip, rest your forearm on the bench with your hands hanging off of the edge of the bench, and curl your wrists up.
4. Reverse Wrist Curl - Sit with your forearm resting on a bench or on your thigh. Using a barbell and a shoulder-width overhand grip, curl your wrists up.
1. V-Dip or 32” Wide Parallel Dip - Mount yourself up on the stand (when mounting the dip stand, you must have your hands pointing inward because this helps to have your elbows pointing out – it is crucial that your elbows point out), tilt your chin toward your chest and point your toes forward so that they are linear with your head. Do NOT bend your knees! Your legs must be straight! Then lower yourself as far down as you can possibly go. Feel your pecs stretching, then push yourself back up. (This exercise is done with a false grip; meaning that you use a grip where you don’t wrap your thumb around the bar).
2. Neck Press - Position yourself on a bench like you normally would for the bench press. Cross your feet, and bring your knees as close to your chest as possible. Place your hands on the bar, using a wide grip, take it of the rack, and lower the bar to the base of your neck (make sure that your forearms are perpendicular to the ground when the bar is lowered), and press up in a straight line. (Use false grip for this exercise).
3. Incline Dumbbell Press - Using an incline bench of no more than 30-degrees, lay on the bench with your feet planted on the ground and press dumbbells over your chest with your palms facing each other. All four bells must touch at completion of each press.
4. Flat Bench Fly or Cable Crossover – Flies: Lay down on a narrow bench holding the dumbbells in each hand with your arms extended over your chest, keeping your elbows slightly bent with your palms facing each other. Lower dumbbells with your arms extended (keep elbows slightly bent) until dumbbells are at shoulder height. Then raise dumbbells back up. All four bells must touch when returning to starting point (above your chest). Cable crossovers: Elbows slightly bent, and palms facing each other, your hands MUST intersect each other at completion of each rep.
Lats:
1. Chin-Up or Lat-Pulldown - Chin-ups are preferable but if unable to do it due to difficulty, do Lat Pulldowns instead. Chin-ups: Arch your back and tilt your head back wards pull yourself up and touch the base of your sternum to the bar. Lat Pulldowns: Face the machine, seat yourself and place your legs under the leg rollers. Then grip the bar so that your pinky finger is at the curve of the bar, lean back slightly, arch your back, tilt your head back, and lower the bar close to the base of your sternum but do not touch (this keeps your lats under tension). (Both exercises are done using a false grip).
2. 45-Degree Pulley with Scoop - Using a narrow straight bar, grasp the handle with your hands at the each end of the bar. Facing the machine, step back about 6 feet or more if possible. Squat down so that your knees are between a 45 or 35-degree angle. Your starting position will have your torso at about a 45-degree angle to the floor with your head bent down towards the floor with your arms stretched out. Pull the weight to the base of your sternum or 2 inches lower while simultaneously drawing your head back. Hold that for four to 6 seconds. Return to your starting position by scooping downward with the handle while keeping your elbows facing outwards and not straightening your arms out completely. (Use false grip for this exercise).
3. Seated Row - Narrow grip is preferable. Face the machine, place your feet on the foot stops, then straighten your legs until they are slightly bent, and lean toward the pulley. In a simultaneous motion, pull the close-grip handles to the base of your sternum or just beneath it and arch your back, letting your elbows travel as far back as possible. Flex your lats for about 3 or 4 seconds then slowly return to starting position.(Use false grip for this exercise).
4. 45-Degree One-armed Dumbbell Row - Standing up, take one step forward and keep the other foot that is behind you pointing a little bit outwards. Whichever side of your body that has the foot that is behind is the arm for which you will be using to perform this exercise. With your torso leaning at a 45-degree angle from the floor, hold the dumbbell straight down with your palm facing the knee opposite of it. Bring the dumbbell up to your hips while simultaneously turning the dumbbell so that your palm faces your torso. Hold it there and squeeze your lats for 4-6 seconds. And lower back down slowly to your starting position. (Use false grip for this exercise).
Delts:
1. Dumbbell Front Shoulder Press - Sitting down on a bench (preferably one with a short back support), bring Dumbbells to shoulders with palms facing forward. Press dumbbells overhead letting the dumbbells touch and lower the dumbbell back down to your shoulders.
2. Dumbbell Lateral Raise - This exercise is done standing up with your knees slightly bent. With dumbbells in front, on your sides, or behind you as your starting point, raise dumbbells to ear level with the front bell lower than your rear bell as if you were pouring from a pitcher. This could be done where you hold the dumbbell at the height of the movement for four seconds.
3. Machine Rear Delt or Bent-Over Dumbbell Lateral Raise - Machine Rear Delt: Face the machine toward its back support, grasp the handles with your elbows kept slightly bent and bring the handles as far back as possible. Bent-over Dumbbell Lateral Raises: Stand with your feet at shoulder-width. Bend your knee slightly, and then bend forward at the waist so that your torso is almost parallel to the ground. Keep your back straight
4. Barbell Upright Row - Stand with feet slightly spread. Keep your back straight. With the barbell resting on your thighs, place your hands at shoulder width or slightly more using and overhand grip. From this position, pull up as high as you can (bring to chin height) and lower slowly back down to starting position. Keep your elbows pointing outward.
Triceps:
1. Flat-bench Barbell Triceps Extension - Using an 11 inch wide grip, hold barbell at arm’s length directly above your face. From this position lower the bar to about 1 or 2 inches beneath your head (keep your elbows pointed up). When returning to your starting position, flex your triceps as hard as you can.
2. Triceps Pulley Pushdown - This exercise can be done using either a rope or a narrow straight bar. Face the machine, place hands 11 inches apart on narrow straight bar (ropes - place your hands at the end of the rope where the knot is) and tuck your elbows in against your sides. Push the bar or rope down to your thigh and flex your triceps as hard as you can for 4 seconds. Return to starting position.
3. Seated Overhead Dumbbell Extension - Sit down with a dumbbell in both hands behind your neck, extend the dumbbell overhead and flex your triceps as hard as you can for 4 seconds. Slowly lower the dumbbell back to your starting position. Keep your back straight and do NOT arch your back.
4. Triceps Dumbbell Kickback – Stand with your knees bent a little bit, bend forward at the waist so that your torso is nearly parallel to the ground (keep your back straight). With dumbbells in each hand, bend your arm at a 90-degree angle (your arm must be nearly parallel to the ground while your forearm is perpendicular to your arm), and extend your arm completely, flexing your triceps at the end of the movement.
Biceps:
1. Standing Barbell Curl - Using a barbell, stand with an underhand grip at a width that is slightly wider than shoulder-width apart. Curl barbell to maximum height towards your deltoids. Flex your biceps as hard as you can at the top of the movement. Slowly lower the barbell back down. Keep your back straight, avoid letting your elbows raise forward, and do not allow your torso to swing. (Use false grip for this exercise).
2. Standing Preacher Curl - For this exercise, adjust the preacher bench so that when you step up to it, it is low enough to support your elbows. Using a barbell, place your elbows on preacher bench using an underhand grip (do not place your upper arm on the preacher bench because this takes away work from your biceps), and curl barbell to maximum height towards your deltoids and flex your biceps as hard as you can at the top of the movement. (Use false grip for this exercise).
3. Dumbbell Incline Bench Curl – Sit down on a bench that has a high incline of about 60-degrees. Start with dumbbells in each hand hanging straight down at your sides with your palms facing forward. Curl to maximum height towards your deltoids and flex your biceps as hard as you can for 6 seconds. Then lower dumbbells slowly. Do not let your elbows raise forward. (Use false grip for this exercise).
4. High Pulley Curl - Stand between the pulleys with pulley handles in each hand. With your arms raised, and your arm perfectly straight out, curl the handles towards your head with your palms facing your head and flex your biceps as hard as you can (your elbows must be pointing out). Then slowly extend your arms back to your starting position.
Forearms:
1. Straight-Arm Barbell Wrist Curl - Sit down next to a bench (the bench will be cross-bench in front of you) on your buttocks with your legs straight out in front of you. Using a barbell and a shoulder-width underhand grip, rest your forearm on the bench with your hands hanging off of the edge of the bench, and curl your wrists up.
2. Wrist Curl - Sit with your forearm resting on a bench or on your thigh. Using a barbell and a shoulder-width underhand grip, curl your wrists up.
3. Reverse Straight-Arm Barbell Wrist Curl – Much like the Straight-arm Barbell Wrist Curl, sit down next to a bench (the bench will be cross-bench in front of you) on your buttocks with your legs straight out in front of you. Using a barbell and a shoulder-width overhand grip, rest your forearm on the bench with your hands hanging off of the edge of the bench, and curl your wrists up.
4. Reverse Wrist Curl - Sit with your forearm resting on a bench or on your thigh. Using a barbell and a shoulder-width overhand grip, curl your wrists up.