Big weight = big Muscles?

[STEEL1983]

Ok, I hear and read the big debate all the time.......

What is the best method for bodybuilding (not powerlifting) when it comes to making those all important big lean gains to accomplish that desired lean conditioned physique......

Is it the lift big get big method of 4 - 6 reps range
Or the lift moderate weight but get pumped - 8 - 12 rep range with methods such as drop sets/supersets better?

I currently weigh 16 stone, have 13% bodyfat and have trained for bodybuilding for 8 years (last 4 seriously).

I have done both methods.
A few years back after my first bodybuilding show I did a lot of 4 - 6 rep range lifting - my strength went through the roof and I piled on the size to my heaviest weight of 17 1/2 stone. however I had to eat a damn lot and I looked bulky not conditioned.

I now train with moderate weight and go for the pump.... with lots of drop setting and supersetting which has seen me still maintain a good lean conditioned look at 16 stone for the past 2 years.

whats the opinions of everyone else regarding the two theories?

[devilduckizer09]

bump

[stevey_6t9]

the way ive always been told is:

1-4 reps = strength
6-12 = muscle hypertrophy
15-20 = endurance

[MotoLifter]

i find that a pump, while making me feel good has little to do with the amount of lean muscle i gain or the overall development of the muscle. but that just me.


Moto

[Batt]

Is it wrong to change up every week, or every other week with those methods while training?

[the big 1]

////////

[scorgasm]

for me personally i make biggest gains when i rotate 4 week periods.. ill do 4 weeks of high volume, 9-12 setsa muscle, 8-12 reps, min rest in between sets.. then 4 weeks of high intensity less volume

[BigBuck6]

Ok, I hear and read the big debate all the time.......

What is the best method for bodybuilding (not powerlifting) when it comes to making those all important big lean gains to accomplish that desired lean conditioned physique......

Is it the lift big get big method of 4 - 6 reps range
Or the lift moderate weight but get pumped - 8 - 12 rep range with methods such as drop sets/supersets better?

I currently weigh 16 stone, have 13% bodyfat and have trained for bodybuilding for 8 years (last 4 seriously).

I have done both methods.
A few years back after my first bodybuilding show I did a lot of 4 - 6 rep range lifting - my strength went through the roof and I piled on the size to my heaviest weight of 17 1/2 stone. however I had to eat a damn lot and I looked bulky not conditioned.

I now train with moderate weight and go for the pump.... with lots of drop setting and supersetting which has seen me still maintain a good lean conditioned look at 16 stone for the past 2 years.

whats the opinions of everyone else regarding the two theories?

Isn't 13% a bit high for a bodybuilder? I stay around 9.5-10% and I thought I was on the higher end. How would you drop that for a show if you were competing?

To answer your question, listen to your body for the rep ranges. I could give you a textbook answer but it may not suit your properly.

[rookie builder]

Muscle to exhaustion with good form + properly timed protein intake

[the big 1]

your muscles will grow when you are proggressively upping the wieght or reps from the previous sessions , progressive overload is the key to you muscle growing larger...

[nbaylot33]

Progressive overload and proper nutrient timing is key to hypertrophy. I would say the 8-12 rep range is optimum for hypertrophy because of increased blood flow that allows nutrients to reach the muscles. Proper form is another vital part of hypertrophy. If somebody is doing curls and does 50 lbs with a clean and jerk style curl, the person is working more secondary muscles (shoulders, abs, etc..) than necessary. Now if the same person does 35 lbs and does a nice controlled curl the person will actually work the primary muscle (bicep) alot more than the heavier weight. Proper technique, progressive overload, nutrition, and keeping a good log is important for muscular hypertrophy.