12 rep 6 set style?

[Foskamink]

so anyway i join a new gym and with most new gyms comes new equipment, and my last gym had a real good body builder owning it. so i ask them to help me with a split.

i dont know if this is bad or good so im asking advice because from everything i ever learn this is bad it appears

he has me doing only 2 exercises for chest (said if i want to get big )

6 sets x 12 reps of bench press
*wtf 6 sets on bench press? must get 12 reps in each set? im open to try different styles but this seams bad?*

and the butterfly curcle machine

6 sets x 12 reps on the machine

the one where ur sitting normal. he also gets me to change my grip arround lower and higher and mix it up. he said thats all i should do to get big

as where another trainer there had me doing

4 sets bench
3 sets butterfly curl machine
3 sets chest press
3 sets decline dumbells *roughly which looks alot better for a chest workout*

not sure what muscle they are going to suggest working with my chest i think this other lady say tricep and maybe bicep.

but for some reason i dont think they are treating me very professionaly and putting proper time into this and know that i do train hard.

my last gym of the past year had very good specific nautilus machines and in highschool i didnt pay much attention. so really havnt been in too many gyms but for some reason it feels like im not going to get far by accepting there program.

anyone ever train like this before for size? kind disobeys all the rules i ever heard to get big as far as weight + rep + set is.

thanks
myles

[UberSteroids]

6 sets with 12 reps ?

Alright man, If You want to get big, You gotta go low reps with heavier weights.
For example chest:
Flat barbell bench ( 1 warm-up set, 3 working sets)
Incline barbell or dumbbell press (3 working sets)
Decline barbell, dumbbells or dips (2 working sets)
Flys (2 working sets)

The weight You want to be lifting is the weight that You can perform at least 6 times but not more than 8.
So You should be getting about 6-8 reps per set.
Heavy weight! That's what will make You big. Your workouts gotta be intense man. So pretty much is has to be heavy enough that You won't be able to lift it more than 8 times.

[Foskamink]

im not a idiot, i know my fair share. thats exactly why im posting because 6 sets 12 reps. goes against every rule i ever heard to put on size. more importantly does any one credit this bizare method? this guy was pretty built for a short guy and hed been personal training for 20 years. so it makes me wonder where he got his degree !

[UberSteroids]

Hey do You know all this for a fact ? Or he just told You ? See when someone tells You "I`ve been bodybuilding for 20 years" he better be fk!n built AND he better give You some good answers!
Anyways, if You have any questions ...do some research on this site, if You won't find the answers always ask. With the people here You can be sure to get good asnwers. I know I did.
Take care man!
Lift HEAVY!

[Triple X]

6 sets with 12 reps ?

Alright man, If You want to get big, You gotta go low reps with heavier weights.
The weight You want to be lifting is the weight that You can perform at least 6 times but not more than 8.
So You should be getting about 6-8 reps per set.
Heavy weight! That's what will make You big. Your workouts gotta be intense man. So pretty much is has to be heavy enough that You won't be able to lift it more than 8 times.

That couldn't be further from the truth. There is no proof that 6-8 is the magic number. Everyone is different and will respond differently to various training techniques. i recommend hitting all 3 fiber types to ensure growth in all areas.

[xlxBigSexyxlx]

I switch off on rep ranges from week to week.

week 1 ill do 5 rep range
week 2 ill do 15 rep range
week 3 ill do 10 rep range


You need to hit all 3 muscle fibers to promote maximum growth.

[UberSteroids]

That couldn't be further from the truth. There is no proof that 6-8 is the magic number. Everyone is different and will respond differently to various training techniques. i recommend hitting all 3 fiber types to ensure growth in all areas.

Yes, you are right and we ALL know this, we should at least. Well I gave him what I know works best for me as far as getting big and strong, better than 12 rep routine. I can do 12 rep routine because I tired... its decent to a point, I find 6-8 rep sysem much more intense..and gives me better results. I guess he will have to test and trial.

[MuscleScience]

I think its ok but probable not the best for mass and run a risk of overtraining with that many reps

[helium3]

That couldn't be further from the truth. There is no proof that 6-8 is the magic number. Everyone is different and will respond differently to various training techniques. i recommend hitting all 3 fiber types to ensure growth in all areas.

i agree,it wasnt until i added high reps into my routine that it really took off.

hi reps hit the different fibre types,along with other advantages.

im not sure about 6 sets

[UberSteroids]

See... even in my 6-8 rep workout I always have one set with over 10 reps. I like to do that 1 higher rep set with decent weight for each exercise as a warm-up.
Flat barbell:
135x10-15
205x8
205x7
205x5
etc.

Well man try each style and see what works best for You, nobody can tell You whats good and whats bad, only You can find out.
take care

[spywizard]

seems like too many..

but then again, i've been ver successful with 4 sets 20 reps... worked out very well for me..

[Iron-man]

Personally for flat bench, I do some warm up sets then jump straight to the heavy stuff, then work back down. I don't want to waste energy on the way up, takes away from the heavy lifting sets.
135x10 warm up
275x4-5 warm up
350x4-5 work set
350x4-5 work set
300x10 work set
275x15 work set
(sometimes I'll do 205x20 as a burn set in the end...sometimes)
This way I hit all 3 fiber type, but as you can see I spend more time in the heavy. I see a lot of guys pyramid up & down, but they spend too much time/energy with sets on the way up. JMO

[Triple X]

Personally for flat bench, I do some warm up sets then jump straight to the heavy stuff, then work back down. I don't want to waste energy on the way up, takes away from the heavy lifting sets.
135x10 warm up
275x4-5 warm up
350x4-5 work set
350x4-5 work set
300x10 work set
275x15 work set
(sometimes I'll do 205x20 as a burn set in the end...sometimes)
This way I hit all 3 fiber type, but as you can see I spend more time in the heavy. I see a lot of guys pyramid up & down, but they spend too much time/energy with sets on the way up. JMO

I do the same thing, but my lifting partner gets stronger as he goes. He says he needs to warm up his muscles. F that, I go straight to the top

[SVTMuscle*]

so your doing 6 sets.... of 12 reps.......... on....machines? is that before or after the aerobics class?

[Foskamink]

6 set 12 rep, bench press *free weight*
then 6 set 12 rep on some machine - its a butterfly curl motion.
sitting almost straight. arms shoulder length out. curling into your chest.

it was the most horrifying thing i ever heard when he said thats the best to get big, i wanted to quit my gym right there and then!

lady is making me a program and a split (comes free with membership)
so i guess i will bring it home and post here. and then i can get some friendly advice on what to edit.

[SVTMuscle*]

so your getting a free program made by for a lady? dude, read.

[Foskamink]

dont be sexiest dude, shes a qualified personal trainer. its FREE with my 6 month membership. u see over here 6 months isnt 60$ its more like 500$ because its not as big in america. gyms all charge arround 600+$ for membership in france/switzerland, maybe germany too. but they include stuff like that as where america they make there money in personal trainers and juice bars ect..
its a new gym new equipment why not get a free program to suit it. i can always change it

[Dangerdan]

If you train with intensity and keep the diet good, you'll grow doing any of the routines mentioned above. Just hit it hard and eat right.