How many reps?

[K Dawg]

How many reps does everyone consider optimal for gaining mass? I would like to get bigger, especially in the arms, but i've heard a few different things...I've heard 4-6 reps is ideal for mass building, but i've also heard 10-12 is the best...what do you guys consider the right amount?
I usually do:
Biceps
concentration curls (wide and narrow grip)
preacher curls
hammer curls
reverse curls

triceps
skullcrushers
pulldowns
close grip bench
weighted dips

any feedback is appreciated.thanks

[GenuinePL]

WELCOME TO AR BRO, ENJOY.

This should help.

2-6 Strenght
7-9 Mass Bulk
10-13 To Lean Out
15 Quick Cut

I would go with 8 if I was you.

[Mallet]

I find pyramiding does wonders and gives you an overall muscle stimulation...

If your doing 4 sets then do 1 warmup set followed by a set of 10 reps...then increase the weight and do 8 reps...then add more weight and do 6 reps...and finally add some more weight and do 4 reps...or go to failure on your last set!

[DevilsDeity]

right on GenuinePL

and i like what Mallet said about pyramiding

try both for a bout 2 months and see which one you like better

[dumbells101]

One final point to think about is your body type. If you have a higher amount of fast twitch (type I) muscle fibers then your strengths will be with the higher reps/volume. If on the other hand you're primarily slow twitch (type II) then your strengths will be in the low rep/volume range. Most people have a good balance of fibers and so the 6-10 reps would work on the mass. But I've trained with guys who have almost no type I fibers and if we get over 8 reps they fall apart and take a long time to recover for the next set. Further there is some evidence that pure volume encourages as much growth as the heavy loads. Try a variety of reps and sets, stagger your heavy load/ higher joint stress workouts, and you'll find your range.

[Mr. Trenton]

I agree with GenuinePL, I would recommend trying to get at least 8 reps. By doing 4-6 reps isn't really building mass, thats good for strength. I used to do 4-6 reps on like every exercise when I did my heaviest sets but then the only thing that would happen is I would get stronger but not really that much bigger. When I train my bi's I try to get at least 8 reps on my heaviest set and somewhere around 10-12 on my lighter sets. And I basically do the same thing with tri's too, except when I do close grip bench, try to get like 6-8 reps because this exercise is primarily a mass builder and I don't to go over 8 reps, because then I won't be building as much mass.

[K Dawg]

Thanks for the answers guys...i think im going to try a few more reps into the routine, while pyramiding...a warm up and then going 12-10-8 reps while increasing in weight. Hopefully i'll see some mass gain here in the next few months.