What kid of reps / sets should i be doing to put on mass?

[gdahustla]

I am 126lbs , 5ft7 with a muscular build.

I want to lift to increase mass but not sure if im lifting correctly. Here how I currently lift for eg barbell flat bench press:

1. I lift 1 warmup set with a medium light weight and 2 real sets.
2. For 1st real set I lift the heaviest weight I can for appoximately 8 reps before failing. I go down slow and lift up faster until failure.
3. The 2nd real set i use the same weight but this time attempt to lift as may reps as i can possibly do. I usually fail halfway through the 5th/6th rep.
Thats it for the day for that excercise.
4. The next week comes and I start with that same weight again. This time on the 1st real set I only attempt the lift 8 of the weight I ended with last time and then move onto the 2nd real set.
5.On set 2 now i attempt to lift as many reps as possible of that weight. Last week I failed on 5/6 reps but if this week I can lift 8 or 9 I know I have to increase weight next week and will increase by 1kg usually so i dont overdo it.
6. If on the 2nd real set if I fail at 5/6 reps again then I keep at that weight until the next week again until i can lift it 8/9 times on set 2.



Is there a better way to life for someone my size?

[crf450x]

126,5'7" and muscular ?? come on... eat lift sleep= grow

[Lifeguard102]

You need to eat 1.5 grams of protein for every pound of bw.
Do this for a year. Don't short the carbs either.
You cal intake is more important right now.
Lifting weights will make you gain muscle mass period.
There is no guarantee high/low reps high/low weight will cause more gain in muscle mass.
I grow equally but my legs grow more from high volume or high rep training with manageable weight.
Everyone is different but one fact is universal.
If you consume more calories than you burn you gain weight.

Good luck and don't be intimidated bc of your size or lack there of.
I will be happy to help you PM me anytime.

[Cousinbutch]

Go slower up, you want to contract the muscle not push the weight.


And start deadlifting.

[gdahustla]

Thanks guys i will keep you posted.

Lifeguard102 I appreciate your offer of help and will definetely take you up on it if I need to. Thanks man!!

[23scott16]

Rep Range:4-6 ... Sets:3-5

[cyounger100]

5ft7 126 muscular build lolll sorry but that is sickly skinny

[turncoat]

Wow. Eat more now! your not even 60kg. You better start eating right now!

[Bentonedge]

i with with the rest of these guys. when i was younger i was about that size and then i just started eating like a horse and working out in the fields and house. i added like 50 lbs. now adays after years of working out i find that 4 sets of 6-8 at 80% max really gets a good pump and i notice a good size increase. keeping cal intake up is very important. don't eat crap food but eat heath just more of it. i am 5'* 215 lbs with a muscular build.

[growing1]

Eat boy.....eat!!!! Ya skinny bastard.....jk but freak'n eat your ass off. The mass will come with time and dedication