Want size more than strength...

[v800c]

Hey - I have been doing Power 90 for 100 days and am now moving on to new routines. I want to increase muscle size with dumbells and bodyweight to tone up and define (not bulk huge) - do I lift heavy weights at less reps and sets or lighter weights with more reps and sets....or? I am thinking of doing 3-4 moves in a set, rest, and repeat the set. Is this right?

Thanks

 

[davidjr74]

For Strength- High Weight, Low Reps.

3 sets of 3
5 sets of 5
4 sets of 6
6 sets of 4

All of the above work. You wan't something with decent volume as well to workout with 2-3 times a week so use 5x5, 4x6, and 6x4

Your not gonna look bulk-huge just training these weights btw- that takes months of bulking and then cutting.

 

[Beaver]

I have read that it is very good to swap your sets and reps around as its good for your body to have a change.

 

[illiniphase4]

According to ACSM guidelines, your best best to maximize muscle hypertrophy rather than strength or endurance will be to perform 3-4 sets at 8-12 reps reps at a moderate to heavy weight, w/ 60-90 seconds rest.

 

[goergen1]

do I lift heavy weights at less reps and sets or lighter weights with more reps and sets....or?

You aren't limited to one of the other. (high weight low reps or lower weight higher reps) Both should be worked into a well rounded training routine.

You can set things up any number of ways. For example -

1. In one workout - Start with higher weights and lower reps for your large exercise. Do more reps for your assistance exercises.

2. Alternate training days. On day do higher reps and more weight. The next day do more reps.

Just some ideas.

Enjoy your training.

 

[tic]

Georgen is a beast man and he is absolutely dead on. With that said though, if you are starting out again and after 90 days of p90 already; I would go with heavier weights. Normally and this works for me, is to do 3-4 sets with 4-8 reps. I'd do that for a few weeks and then switch it up to mid-high volume lifting for a bit and then back.

A few things aboug going heavier weights to remember:
1) Have a good spotter
2) CONTROL the weight and don't let it dictate your motion. Maintain your form
3) Check your ego at the door. Meaning, don't try to push yourself into trying to do weights that the guy next to you can do. If you do attempt it, remember step 2.
4) For size training, sqeeze and flext at the peak of each rep.
5) To gain size, your body have to be in anabolic state (if you do not know what this is, read and learn a little bit more on dieting - dieting is key to size gain and lost).