sets and reps!

[BIGfreak]

just a simple question, im bulking up at the mo and just wanted to know how many reps and sets i should be doing per body part.i been told to do this: warm up then 2 heavy sets of 6 reps and then a 10rep.what u lot think ????? cheers

[Abombs]

I do 4 weeks of 6-8 reps then 4 weeks of 15 reps.

[WCP]

I really feel this is an individual thing. My personal preference though is to always stay in the 6-10 rep range on all compound excercises, and 10-15 on single joint movements.

The only thing I do different when bulking up is cut out single joint excercises and throw in an extra mass builder since that is purely what Im after.

Go as heavy as you can but maintain perfect, or near perfect form.

This has always worked for me,
WCP

[blond_bomber2]

hey wcp i do tha samething bro!!...when im bulking i do simple basic exercises..only barbells and dumbbells for me during bulking..thgen after tha cycle if i wanna cut up i do isolative movements in no higher than 12 reps to sculpt that muscle up..when ya bulking up ya dont wanna shape tha muscle ya want it to blow up then shape it!!

[preist943]

it really depends on the person but the rep range is something we all agree on around 6-10 . sets is the person to person thing are you on gear?
if so you should be doing alot more you onley have 3 work sets listed i do 8-20 sets per bodypart depending on how i feel also what kind of a workout plan do you have is it 3 days a week full body is that why your sets are low

[BIGfreak]

yeah i work out 3 times a week like so:

monday: chest -incline dumbbell press
flat flys
dips
back- close grip chins
high cable rows
deadlifts
wed:legs/biceps- squat
leg extensions
calves
barbell curls
concentration curls
thur:shoulders/triceps- standing military press
lateral raises
shrugs
triceps close grip press
cable press downs


but i also do kick-boxing 2 times a week(tue/fri), does this sound ok to u lot or should i change a few things? dont want to do too much on legs coz as i said i do kick boxing.cheers

[preist943]

i see you workout 3 times a week but you still onley hit a body part once a week the best for mass is twice a week you could always try the old push pull set up grouped like this legs back and biceps / next training day would be chest delts and tris or you could do a full body workout 3 times a week the onley thing id add is is maybe some leg curls for hams i love stiff leg deadlifts for hams but i see you all ready do deadlifts you couldnt do both cause it would tax lower back it really all comes down to how fast you can recover will you have any gear?

[BIGfreak]

yeah at the mo im on bionabol(5mg tabs), finished my first week. if i hit my body parts 2 times a week i may be over doing it coz when im at kick boxing i work almost every body part there and i do that 2 times a week.ill see how much weight i put on in 3 weeks and if there no difference in size then ill change it round abit.need 2 buy my Nlarge2 asap, cant eat more then 4000kcal from soild foods.

[preist943]

i see what ya mean its hard to go for mass with all that kickboxing but hey youl be in great shape with all that cardio

[BIGfreak]

after one week of bionabol ive put on 7 pounds, is that natural? i know most of it is prob water but im sure i put some weight on coz i been eating like a bitch lol.thanks or replying back preist943, cheers bruv.