Mixed messages :( Strength Routine vs Bulk Routine

[LittleBitch]

Well, for the past year I've been training 3 sets of 8, with as heavy as I can go to get 8 good form reps out of my efforts.

I figured this was what is considered a low rep count per set. I wanted a low rep count because I read and believed that low reps & heavy weight = Bulk.

I also read and believed that Higher Reps with Moderately Heavy weights builds up your strength faster, without actually packing on as much bulk as you would with the low/heavy option.

Then lately I've been reading mixed messages about the whole shebang.

Was just wondering if I could get re-educated regarding the topic. The routine I've been using has worked tremendously, but I can' help but think that if I had been doing it the other way from hte beginning I'd have better results by now... Grrr, stupid internet with mixed messages.

So, can anyone clear this up for me? I feel like I've regressed right back to beginner status by asking this question, so please don't be too harsh :P


Also, if anyone's got the time, care to explain the 5x5 routine I hear so much about? I've been considering a change of routine for a while now (it's about that time) so I'm looking into some good mass gaining routines. is 5x5 one of them? :P

[kaberle_15]

This is from a page from my kin class in uni,

When training for bulk you want to get 8-12 reps in per set so you are lifting heavy but not too heavy where you are using poor form towards the end of the set. 70%-80% 1RM.

When training for strength you should be lifting very heavy and aiming for 5-8 reps at 80%-90% 1RM.

When training for power you should be lifting 90%-100% of your 1RM and aiming for 1-5 reps.

So if you are looking to gain mass you should consider training in the 8-12 rep area, you will also experience strength gains because it all overlaps but you aren't training for strength as the main goal.

Hope this helps you

[LittleBitch]

Yeah that does help a lot, cheers!

[InsaneInTheMembrane]

yeah, 8-12 reps is golden for bb-ing

however, sometimes you can try 12-15 or 4-6 to shake things up and get past any plateau or sticking point!

Suppose you do chest once per week , it would mean you are roughly doing chest 4x a month... change it up for one of those times by either going higher volume (high rep) or higher weight (lower rep)

cheers

[doolo]

I think rep/set scheme ***ends hugely on how well the muscle is coordinated. For example: my chest gets a pump just looking at a bench press and my lats are the opposite. I like to do 4-10 reps on my chest for mass, on the other hand i like to do a minimum of 8-15 for my lats. It ***ends on the person. 8-12 reps is just a good guideline for beginners. Thats my theory on getting mass.

To actually improve strength without mass we need more coordination and neurological muscle connection. I think 1 - 3 reps works best. We all know strength is directly related to muscle size but i think muscle motor skills, coordination and neurological muscle connection play an even bigger factor. This is why there are some powerlifters who dont look that huge but can lift rediculous ammounts of weight. It's also why some puny dudes with hardly any experience can throw 315 on the bench and blow your mind.

[IronReload04]

I understand your concern and confusion........Honestly bro, stop overthinking this shit.....It isnt rocket science

in whatever reprange you want, anyone, 6-12, whatever, it all works

-6 months from now, you want to be handling heavier weight in your favorite rep range.....3 months from now, you want to be handling heavier weight in your favorite rep range........1 month from now, you want to be handling heavier weight in your favorite rep range........2 weeks from now, you want to be handling heavier weight in your favorite rep range........The 2.5 pound plates, or getting more reps than you did last time is the goal you want....It dont matter what rep range it is....


Find the rep range that you progress the best at as far as adding weight or reps, could be 6, could be 12, could be mixxed up, and ride the shit out of it. 6 months from now, if their is 20 extra pounds on the bar, you are going to be ****ing huger.....1 year from now when their is 50 more pounds on the bar, you are going to be a **** of alot thicker....stop over thinking this shit like its rocket science...


if you want to be huge, these should be your goals

incline bench press- 405 for reps

squats- 500 for 20 reps, or 400 whatever, 600 for 6-10 reps

deads 600 for 10 reps



ya see where im getting at here? handling heavier weight over time is a fail proof way to build muscle.........put 50 pounds on the bar, and when you can, your chest will be 2 inches thicker, its really that goddamn simple.



Figure out the fastest way to make strength progress in these rep ranges, adn this is how to make those size gains


trust me, handling heavier weight, over time, leaves the body no choice but to get larger....


The faster the strength gains, the faster the size gains....that simple


To be the biggest bodybuilder you can possibly be, you must become the strongest bodybuilder you can possibly be.....


your goal should be strength gains in your favorite rep range......size gains follow strength gains.......size gains could be a direct result, or an indirect result, they dont always happen simultaniously, but, eventually, they will equal out.



hope this helps, stop overthinking this like its rocket science, it aint....






part 2 should be nutrition

[IronReload04]

this needs a bump, because when i was a newb, this answered the question i was most curiuos about also, I relate well beause i remember so well being so confused about this same question 7 long ass years ago