Number of reps to gain size

[Oomdayir]

I read somewhere from some PHD bodybuilder pro trainer guy that you should go in 3 month cycles. First month, 3 sets with the first set being a weight in which you can barely hit the 12th rep. Second month same way only barely able to hit the 8th rep in the first set. And last month 3 sets of 4 reps.

He said this is the best way to gain size. True??

[majoradams]

Give it a try and let us know, there are all sorts of theories floating around

[Shibby]

Sounds interesting, like Take a month to maintain/increase endurance, take a month get you muscle conditioned for max overload, last month lift heavy and hard, repeat.

[Stonecold54]

Originally posted by Oomdayir
I read somewhere from some PHD bodybuilder pro trainer guy that you should go in 3 month cycles. First month, 3 sets with the first set being a weight in which you can barely hit the 12th rep. Second month same way only barely able to hit the 8th rep in the first set. And last month 3 sets of 4 reps.

He said this is the best way to gain size. True??

it might work but not for the reasons he is giving. the body needs to be tricked and forced to grow. it is not someting that it "wants" to do. Having more muscle is not evolutionary effecient for the body and it does what it can to keep it off. That is why there is not a direct correlation to strength and size. the body will always try to find a way to get stronger without getting bigger if it can. So as a trainer you must develop a program that forces the body periodically to grow. Now I won't go into it in depth right now but mini-cycles are part of it (thought it is NOTHING like periodization which is crap).

[MDAM21]

so hey stone cold, if i have stayed relatively the same weight (between 191 and 189) but i have gotten alot stronger is it possible that the muscle isnt actually growing? i mean granted i've gotten leaner. but i dunno. i've gained alot of strength without much size

[Stonecold54]

Originally posted by MDAM21
so hey stone cold, if i have stayed relatively the same weight (between 191 and 189) but i have gotten alot stronger is it possible that the muscle isnt actually growing? i mean granted i've gotten leaner. but i dunno. i've gained alot of strength without much size

the CNS is amazing at getting stronger without putting on size. but if you have lost bodyfat then you might have put some muscle on. you would have to find a very accurate Bodyfat% machine to tell you what is going on with your body periodically. I will post one tomorrow because I am leaving work now.

[Pumpdogg]

Dont they have those Bodyfat machines at Walmart?

PD

[JUICE]

to me it all depends bro. Ive read where some gain with low reps while others can gain with high reps. Some of us need to work at it harder than others to achieve same results. For me I need heavy weight at reps ranging from 4-8. I do what i can, if i do 6 on one, and 4 on another, maybe 5 another, it dont matter as long as i feel it.

But i forgot to say this, form is very important.

[Curls4dGirls]

Originally posted by stonecold54
Now I won't go into it in depth right now but mini-cycles are part of it (thought it is NOTHING like periodization which is crap).

Why do you say periodization is crap? Is that the general consensus?

[Stonecold54]

Originally posted by Curls4dGirls
Why do you say periodization is crap? Is that the general consensus?

shit I thought I had a critical anaylsis article but i can't find it. Basically (the prescribed exercise community) we think that their system is based a faulty rationale. But I doubt is a popular opinion since everyone seems to flock to it since they have a lot of "titles" in their names and post a bunch of "peer reviewed articles".

[Curls4dGirls]

Originally posted by stonecold54
shit I thought I had a critical anaylsis article but i can't find it. Basically (the prescribed exercise community) we think that their system is based a faulty rationale. But I doubt is a popular opinion since everyone seems to flock to it since they have a lot of "titles" in their names and post a bunch of "peer reviewed articles".

I got good results from periodization. I tried it to mix things up a little, and it seemed to work well.

There's some many different opinions on routines. I assume "the prescribed exercise community" is a proponent of HIT?

[Stonecold54]

Originally posted by Curls4dGirls
I got good results from periodization. I tried it to mix things up a little, and it seemed to work well.

There's some many different opinions on routines. I assume "the prescribed exercise community" is a proponent of HIT?

yes it is a more advanced HIT in many ways. it doesn't just say that abbreviate intense workouts are better than volume. it gives methods to prescribe a specific workout to a specific person.

[Curls4dGirls]

Originally posted by stonecold54
yes it is a more advanced HIT in many ways. it doesn't just say that abbreviate intense workouts are better than volume. it gives methods to prescribe a specific workout to a specific person.

Where's the best place to find more info? Is there a specific methodology or literature?

thx.

[Stonecold54]

Originally posted by Curls4dGirls
Where's the best place to find more info? Is there a specific methodology or literature?

thx.

www.exercisecertification.com is the site. run by Brian Johnston he is a really great guy.

[thepunisher]

Oomdayir, I'll think you will find this article helpful.

http://www.freedomfly.net/Articles/T...training29.htm

[JUICE]

good articles guys, stone and punisher. I was reading them a while ago. MIght take me more like a day to read through them. Recently ive been glued on the computer going through alot of nutrition and training methods. Wow, it feels good to learn more.

[Shibby]

Originally posted by Shibby
Sounds interesting, like Take a month to maintain/increase endurance, take a month get you muscle conditioned for max overload, last month lift heavy and hard, repeat.

So I gave this a try and it totally didn't work for me. I am smaller and weeker then I have been in a long time.