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Old 03-06-2014, 08:13 PM   #22
Biggraygrizzly
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Join Date: Feb 2014
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Quote:
Originally Posted by JP88 View Post
I'm a hardgainer and when I started lifting years ago I used to think and believe that 5-7 reps of heavy weight was ideal for building mass... and then I started to doubt it more and more as time went on when I wasn't gaining anything.

I usually do about at least 80% max weight for everything and do 10-15+ reps. I usually do 4-5 sets for all my exercises. The first set I'll do 12-15, second 12-14, third 12, forth 10-12 and 5th as much as I can, but most likely 10 or 11. I started seeing awesome results after doing higher reps. Think about it.. if you do only 5 or 6 reps that's just about the point where your muscles are warming up, then 7,8,9 you're really pushing it, then 10 to 15 you're forcing more and more bloodflow to your muscles increasing the pump, forcing them to break down (and then re-grow bigger).

Sometimes I will even go to 20 reps if I'm feeling it.

And this is not to be confused with doing much lighter weight because you're doing higher reps. You still need to lift heavy ass weights.
I agree with everything you said because I believe hypertrophy can be achieved from a variety of reps, I also subscribe to a bigger muscle is a stronger muscle theory so one my basic core lifts I usually do 4-6 rep range
and muscle sets I do 6-12 rand and for burns I do 40 reps but I follow the PMB( Power-Muscle -Burn) training method it can be found on Muscle& Strength web site. But also remember the body is a great adapter it will say I know what you going to do and that when Do the same = Remain the same
so that when you need to switch it up and shock it a bit to keep fresh like drop sets, running the rack, stripping method, partial reps, anything to keep the for me muscle building is about getting a pump and burn so that mean yes lifting heavy enough to give the muscle a reason to say big but achieving the reps for me Reps =Goal so once I met the required reps the I increase my weight at 5lb increments and that's whether 4-6 reps, 6-12 reps or 40 reps I say go for reps to get the pump and the when you see gains.
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