Need advice on mass excersises

[vinnyunc13]

I have been lifting hard for about a year and I feel all I do Is read up and learn different techniques to gain muscle mass when working out I have been it is all in the reps and sets and not in wheight and I have also heard it the other way around. So what I am wondering in order to gain mass what reps/sets and rest periods should I be doing
As of right now I'm doing 3-4 sets and 12-15 reps and about 6-8 different workouts for chest

So

[MickeyKnox]

Too many different exercises for chest. Reduce that to 4 maybe 5 tops. Keep the weight high and the reps low, 4-6reps and 5 sets tops if including two warm ups per exercise.

[Thicknick1]

6-8 exercises at 12 to 15 reps? So you are either on a ton of juice or you are resting way to long. Thats a lot of work on one muscle.

I would recommend

flat bench = 10x8x6x4
incline = 10x8x6x4
decline = 10x8x6x4
flys = 4 sets 8

10 reps would be your light set and 4 reps would be your heavy set. Make sure the last set is hard... you should need a spot and the last two should be forced reps OR the last two can be negative reps (excluding flys go heavy but keep it safe). Your rest should be no more than 3mins for heavy sets and 90sec for light sets. . keep the reps low and the weight high, eat right, sleep right and you will gain mass.

p.s. your sets of 10 should be LIGHT warm up sets... you should not struggle with them, they are just to warm up your muscle.

[PurpleOnes]

Too many different exercises for chest. Reduce that to 4 maybe 5 tops. Keep the weight high and the reps low, 4-6reps and 5 sets tops if including two warm ups per exercise.

Isn't that rep scheme a little too low more for powerlifter not including sets ofcourse?

[Turkish Juicer]

You want to build mass?

Start your Google research on ''5x5 workout''.

[kronik420]

You want to build mass?

Start your Google research on ''5x5 workout''.

or:

http://forums.steroid.com/showthread...s#.UOVG2OTqlas

[Turkish Juicer]

or:

http://forums.steroid.com/showthread...s#.UOVG2OTqlas

Nice

[MickeyKnox]

Isn't that rep scheme a little too low more for powerlifter not including sets ofcourse?

Along with what TJ and Kronik suggested, im a huge proponent of Dorian Yates and one of his workout regimes. Take a look:

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

All movements are performed with PERFECT FORM (this is a must IMO)

All rest periods are short (60-90 seconds, 90 seconds being only for the BIG LIFTS - Deadlifts, Leg Press etc...)

All movements are performed as follows with a few obvious exceptions where it is not safe/ possible to do easily;

Set 1 - Warm up/ Feel Set
Set 2 - Feel Set / Close to failure
Set 3 - Working set (To failure and beyond, including forced reps, negatives, force negatives, statics pauses)

*One thing to note is that you CANNOT REST DURING YOUR WORKING SET! You go to failure and then you carry on with the help of a spotter (still you must keep tight form as your spotter does the cheating for you), you do not stop and allow the muscle to rest and recover. Your tempo needs to remain there all the way to the death, DO NOT PAUSE AND ALLOW RECOVERY

Progressive Tension Overload:

Progressive - Adding weight/ reps/ extra stimulus

Tension - Where that weight is going. On the muscle as tension.

Overload - Takining a muscle to failure - overloading the muscle with something it has not before experienced.

Progressive Tension Overload creates adaptation.

[Rwy]

You want to build mass?

Start your Google research on ''5x5 workout''.

I tried this for chest and my strength went through the roof

[Turkish Juicer]

I tried this for chest and my strength went through the roof

I tried it for every large muscle group towards the end my 2nd year of weight training for 4 weeks, strength increments were significant.

I mean, how can a lifter can possibly not get stronger with this training routine as long as sessions are not spoiled one way or another, you know...

[vinnyunc13]

Thank you to everyone

Now is it the same for other muscle groups reps/set wise like bi and tri

[Turkish Juicer]

Thank you to everyone

Now is it the same for other muscle groups reps/set wise like bi and tri

Hell no!

Small muscle groups require and respond well to high rep range with smaller weights, shorter rest periods...

Don't you ever try to apply a power routine such as 5x5 to small muscle groups, you will get hurt, guaranteed.

[PeteyP]

Google this. Chris Gethin DTP I HAVE JUST TRIED THIS BECAUSE I WAS VERY BOARD with my same old routine. This plan is very simple (imo) by the fourth week i was jacked! Gained a good bit of mass and strength. Everyone was asking me if i was juicing! Like i said not for everyone but maybe you will like it. I would also like to hear what some of you vets think about this plan.