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So when you guys are on a cycle, what kind of rep ranges do you go for normally? low reps with high weight, or high reps and low weight. everyone responds to certain training methods differently, but what do you think is the best rep range for mass?
Goals are some huge mass and strength gains. Right now I'm on a 6 day routine hitting each body part 2 times a week. My diet is extremely clean and low carb, since I like to stay pretty aesthetic most of the year, but I can eat like a mofo when I'm bulking
Gotcha.... well if I were to bulk it would be around 6000 calories a day and around 600 grams of protien. I'm 23 and 6'1 just bulked to 280. I have some pics floating around here.
I would like only 5 days a week. Body parts trained once a week. High intensity. With exceptional heavy weight. If my max is 465. I'd rep 405 for 6-8. I push as much weight as I can for 5+reps.
Now if you wanna be a powerlifter. That's different. If you want mass you gotta train like a bodybuilder and get your head out of the big weight game. Keep your reps above 6. Pump as much blood to the muscle as you possibly can. That's what will get you the mass
I would like only 5 days a week. Body parts trained once a week. High intensity. With exceptional heavy weight. If my max is 465. I'd rep 405 for 6-8. I push as much weight as I can for 5+reps.
Now if you wanna be a powerlifter. That's different. If you want mass you gotta train like a bodybuilder and get your head out of the big weight game. Keep your reps above 6. Pump as much blood to the muscle as you possibly can. That's what will get you the mass
Vinni@319
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I could not agree more with Dallas. My summer cycle last year was all about power. Singles, doubles and triples in the 3 big lifts. I got good gains and my lifts went way up.
This summer I backed off the heavy and kept my reps high. 6+ on squats and bench.
And 10-15s on all other lifts. I am getting some incredible pumps. I'm still eating big but I'm leaner and put on some nice lean gains.
This summer I backed off the heavy and kept my reps high. 6+ on squats and bench.
And 10-15s on all other lifts. I am getting some incredible pumps. I'm still eating big but I'm leaner and put on some nice lean gains.
Testdude63
New member
I like a mixture of strength and hypertrophy. When my joints are bothering me it's time to back off and get some more "pump" work in. Blood into the muscle, tut, drop sets, negatives, etc.
I've been on a modified 5/3/1 for a couple months. I hit squats and squat accessories on Sundays, Bench and bench accessories on Tuesdays, Deadlifts and accessories on Thursdays, and then on Saturdays I hit shoulders, chest, back and bi's in what I like to call burnout style. Very low weight. 1 minute on, two minutes off. 3 sets. And at the end of every workout I superset bicep curls with overhead tricep extensions. 4x20 with no more than 10-15 second rest between sets. Work prevents me from lifting more days a week so I have to make due with the time I've got.
I think the big movement now is powerbuilding. Hit your main lifts in a powerlifting style, 1-5 reps, then hit your accessories afterward in a bodybuilding style 8-12 reps. I hit at least 5 exercises each workout.
I think the big movement now is powerbuilding. Hit your main lifts in a powerlifting style, 1-5 reps, then hit your accessories afterward in a bodybuilding style 8-12 reps. I hit at least 5 exercises each workout.
ufirstmelast
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I always read or was told that on cycle should be high rep low weight. I watch rich piana YouTube videos and he is always advocates going for pump while on cycle but I'm sure everyone responds differently.
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For me it is usually few reps with a weight, which is close to the max. That is, instead of doing 3-4 lifts with max weight, I go for 6-8 lifts with 80% of my max. This gives me the best volume.
It really depends on what your goals are. If you want maximum strength over all else you go low reps in the 80-95% range. If you want size above all else then 65-80% with higher reps. Obviously when lifting for pure strength your going to gain some size too and with going for size you are going to gain strength too. My opinion, unless you are competing in BB power building is the end all be all for size AND strength.
Both are important. Different rep ranges target different muscle fibre types. I wouldn't neglect one or the other. This is from a client program I wrote yesterday.
We are going to cycle the rep ranges of your exercises each week to target a different muscle fibre type each week. Your fast-twitch and slow-twitch muscle fibers are separated into three distinct types. Slow-twitch fibers contain type 1 muscle fibers, while your fast twitch fibers contain both type 2a and type 2b
Week 1. Target rep range: 6-12. Target muscle fibers: fast twitch (type 2b)
Week 2. Target rep range: 14-18. Target muscle fibres: fast twitch (type 2a)
Week 3. Targe rep range: 20-100. Target muscle fibres: slow twitch (type 1)
We are going to cycle the rep ranges of your exercises each week to target a different muscle fibre type each week. Your fast-twitch and slow-twitch muscle fibers are separated into three distinct types. Slow-twitch fibers contain type 1 muscle fibers, while your fast twitch fibers contain both type 2a and type 2b
Week 1. Target rep range: 6-12. Target muscle fibers: fast twitch (type 2b)
Week 2. Target rep range: 14-18. Target muscle fibres: fast twitch (type 2a)
Week 3. Targe rep range: 20-100. Target muscle fibres: slow twitch (type 1)
This is some of the best advice you are going to get. Your training shouldn't change much being on/off cycle. You can increase the volume of your workout program slightly but generally speaking: what worked off cycle is going to work when on cycle.
Same with bulking verses cutting. What put the muscle on in the off season is going to keep the muscle there during a caloric restriction.
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