arace0071 (December 31, 1969 at 3:59 pm)

try this 4 sets of 12, 10, 8, and 5.

Packman20 (December 31, 1969 at 3:59 pm)

yes.

MicooXX (December 31, 1969 at 3:59 pm)

ok so 8 - 12 reps is good for musscle build ? :P

samsonprado (December 31, 1969 at 3:59 pm)

i use to bodybuild but quit because what i was really looking for was bone crushing strength. Now i train Strongman(name of sport) my overall strength,endurance,grip power has drastically increased and so far I haven't touched an Iron Bar since May. I don't know how much i powerclean,bench, or squat but I threw a kid around like a ragdoll that benches 245, squats 350 and powercleans well over 210. I don't know man but Strongman training is kinda crazy but the power that i have is crazier.

samsonprado (December 31, 1969 at 3:59 pm)

One thing is for sure: in order to build strength you have to lift weight SO HEAVY(to YOUR limit) that you can only handle it for 2-3 reps and 3 sets. Building muscle is anywhere from 8-12 reps. You should feel a horrible "burning" feeling when you try squeeze the last 2-4 reps. The LAST reps is what make muscles GROW.

mcmjr405 (December 31, 1969 at 3:59 pm)

the best way to keep growing I've found is by alternation of a rep range of 6 to 10, 12 at the most. 3 or sets of 6 for building mass and strength, and changing to doing sets of 10-12 to build muscle endurance, but don't back of weight too much, that just improves being weak...most importantly though are not missing any meals, eating just more quality calories than your body burns, not just eating a lot of crap, drinking plenty of water, getting at least 8 hours sleep everynight....

Summer1Winter0 (December 31, 1969 at 3:59 pm)

Nah mate 8 reps per set is good with heavy weights. Doing 8 reps help release more growth hormones and these will pack on muscle! After a few weeks go to a lighter weight and more reps. :)

dreamzero1 (December 31, 1969 at 3:59 pm)

everybody's different and everybody reacts different to training programs. i work with 8-5 reps too and getting good strength/size gains.. but i strongly reccomend you to try other training setups, 5x5, 8x3, 3x8, 5x20.. quality of muscle stimulation is more important than the quantity of reps you slam. peace.

MicooXX (December 31, 1969 at 3:59 pm)

is 8 reps not good ? im 17 years old i wanna build mussle

samsonprado (December 31, 1969 at 3:59 pm)

my bad...let me correct that: 4 sets per exercise.