So confused...hi or low reps for mass?

[dboss10 Banned Find all posts View Profile Close dboss10]

I read and read and read about training and eating and all this that and the other. Sometimes i read something and i really like what i've read and really makes sense to me. Then i read some more and stumble across something that is completely opposite of what you've been doing, but it too makes sense and sounds good. In this case i've decided after all the reading that ive done that im going to stick with lifting heavy heavy heavy with lower reps to build mass. That seems to be the route that everything i read directs me too. I'm 2 weeks into a bulking cycle and i've been lifting heavy weight for reps of 5-8. I'm running dbol, test c, and deca. It makes sense to me to lift very heavy and just eat. Well today i saw a video on this board called "a different type of pain" and the trainer had these guys doings sets of 20 for legs! This trainer is supposedly top notch, think his name i oscar. This video just has me second guessing myself and my training style. I need to build mass and thickness in my legs, biceps, and triceps. They are behind the rest of my body. So guys wtf should i be doing during my cycle? Heavy and hard with a lower rep range or lower weights with a higher rep range?? I get tangled up and confused by all the different info out there. Help me figure this out.

[Bonzo Member Find all posts View Profile Close Bonzo]

What do you mean with "sets of 20 for legs!" ?

Was the question about amount of set or the amount of reps per set ?

[ment to juice Senior Member Find all posts View Profile Close ment to juice]

If u want to build for mass theres only one way heavy weight equals mass bulk ect

[ment to juice Senior Member Find all posts View Profile Close ment to juice]

And reps u go heavy intill failure it works for me anyway

[ODB Senior Member Find all posts View Profile Close ODB]

IMO both have their place, depending on ur level..............Oscar was getting those guys ready for a competition. - and it seemed like FST-7 training. Their r threads on here about it.

FST-7 – the key to muscle growth
What is FST-7?
FST-7 is a training system devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried. FST-7 encompasses several factors both inside and outside the gym.

[Liquid Senior Member Find all posts View Profile Close Liquid]

It means doing a certain number of sets for 20 reps

[Liquid Senior Member Find all posts View Profile Close Liquid]

Both is good. I don't go less than 6 reps

[iamready Senior Member Find all posts View Profile Close iamready]

I did a 5x5 routine for a year or so and it worked great for strength. All my numbers went up pretty consistantly. I think I have got better size and shape from my current routine that is sets of 8-12

[atavist Senior Member Find all posts View Profile Close atavist]

I'm no geneticist but I think the answer is that it depends on your body type... I'm pretty endomorphic... in the past I looked at guys who were big and cut and asked what they did ... a lot of them, particularly black guys said "lift heavy, low reps" ... I tried tis for years and never really grew a lot... I then decided to just screw it and go over the the "seal workout" which is around 600 reps in an hour, with lots of calisthenics... and suddenly I started to grow...
... that's when I realized that the guys I was asking were all much more ecto or meso morphic than me... I've taken this theory into a lot of discussions about techniques in the gym and based on lots of anecdotal evidence it appears solid ... if you are naturally a bit chunky high reps seem to work better... if you are naturally thin heavy weight seems to work better...

the only way to figure out what works best for you is to try both over protracted timelines...

as with most things there is most defintely not a "this is best for everyone" answer... .

good luck.

[Guest Close Guest]

Idk man I go 15 12 10 8 increasing weight wen possible

[MrBig Senior Member Find all posts View Profile Close MrBig]

I do 1set of 10 then 1set 7-8 then 1set for 3-6, then I lighten the weight for the last set and try to get 10 reps out of it for a total of 4sets per exercise. This has always worked good for me.

[Guest Close smitty99]

For strength I go no higher than 5 reps, size 6-12 reps, endurance 12+