z0rzz Posted August 14, 2012 Share Posted August 14, 2012 So for building mass, I've often stuck with a 3x10 rep scheme where I pick one weight and attempt to do it for 3 sets, 10 reps. If I fail, I attempt it again next week, and if I succeed, I up the weight and drop down to 3x8, then 3x10, and so on and so forth increasing the weight I'm using. I made all of my original mass using this rep scheme, but as of late my gains on it have slowed and I was interested in exploring different rep schemes for the sake of variety. A few of my friends do 10, then 8, then 6 reps for three sets, but I did that in high school and wasn't a huge fan. What rep schemes have you guys had success in building mass? Link to comment Share on other sites More sharing options...
markanthony Posted August 17, 2012 Share Posted August 17, 2012 Hi z0rzz... It is a pleasure meeting you. I used to do the 3 x 10 to 15 (once I reach 15 reps on all 3 sets then I go up in weight) for the upper body, and 3 x 15 to 20 for the lower body. I have been told to gain mass, start with lower reps, so now I go 3 x 8 to 12 on the upper body, and 3 x 12 to 15 on the lower body before I move up in weight. I seem to be gaining mass faster using this system because I am lifting heavier. I hope this helps. Link to comment Share on other sites More sharing options...
z0rzz Posted August 23, 2012 Author Share Posted August 23, 2012 Going heavier definitely has helped me gain mass, as well. For isolation exercises I go for 10-15 reps rather than 8-10 due to their inherent nature of improving definition, and I like doing higher reps for definition work. Link to comment Share on other sites More sharing options...
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