Go Back   Bodybuilding.net - Bodybuilding Forum > >


Best way to muscle mass



View Poll Results: Best Way To Muscle Mass?
Hitting a muscle once a week 1 11.11%
Hitting a muscle twice a week 8 88.89%
Hitting a muscle three times a week 0 0%
4-7 reps 7 77.78%
8-12 reps 2 22.22%
12-15 reps 0 0%
High volume 1 11.11%
Moderate volume 1 11.11%
Low volume 4 44.44%
Multiple Choice Poll. Voters: 9. You may not vote on this poll

Reply
 
Thread Tools Display Modes
  #1  
Old 06-30-2005, 05:21 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default Best way to muscle mass

You have to pick two:

1. Frequency per week.
2. Rep ranges.
3. Volume.
*Diet isn't a choice because that's obvious.

I'm definately siding with twice a week for frequency. I find for me that hitting my muscles twice per week with low volume and 4-7 reps kicks ass. If I go over 8 reps my mass decreases. The way I'm thinking, once a week equals 52 growth cycles per year for every muscle. Twice a week equals 104 growth cycles. I lift heavy as shit so three times a week is out of the question.

By low volume I mean instead of doing 4 sets bench, 4 incline, 4 sets dips for chest (for example) I'm breaking that up to 2x2x2 twice a week. It ends up equaling the same total volume. ;)
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Last edited by Darkhorse; 06-30-2005 at 05:26 AM.
Reply With Quote
  #2  
Old 06-30-2005, 06:55 AM
Frontline's Avatar
Frontline Frontline is offline
Administrator
Rank: Lightweight
 
Join Date: Feb 2005
Location: Midwest
Posts: 1,401
Default

Ditto on twice a week training and 4-7 reps.

Unfortunately I have never done well schedule wise with twice a week training, but I have enough experience with heavy low rep sets to say they really help pack on the muscle.

Last edited by Frontline; 06-30-2005 at 08:56 AM.
Reply With Quote
  #3  
Old 06-30-2005, 07:09 AM
apocalypse apocalypse is offline
Rank: Bantamweight
 
Join Date: Mar 2005
Location: Atlanta, GA
Posts: 883
Send a message via AIM to apocalypse Send a message via Yahoo to apocalypse
Default

I do the same thing as u whenever I can 311.
Reply With Quote
  #4  
Old 06-30-2005, 10:29 AM
joeyboy777 joeyboy777 is offline
Rank: Member
 
Join Date: Mar 2005
Posts: 213
Default

I do the heavy weights, everyone wants to be big, but dont wanna lift no heavy weights....

I like 4 workouts a week, 2 lower body- 2 upper body, high intensity, high weight, low rep, sometimes singles on certain days.

I will be mixing it up to see how things go with HST. I put all my numbers as far as maxes in the spreadsheet. It looks like cakewalk, but I have not done a full body workout in the past 6 months. That will be different.
15 rep sets the first 2 weeks, then 10rep sets the next 2 weeks, and the last 2 weeks, 5 rep sets.
0311, how far into HST did you get before you went back to max-ot. I think you got sick or something, or didnt like the light weight?
Reply With Quote
  #5  
Old 06-30-2005, 10:43 AM
Darkhorse Darkhorse is offline
Rank: Light Heavyweight
 
Join Date: Mar 2005
Location: CA
Posts: 4,174
Send a message via Yahoo to Darkhorse
Default

Quote:
Originally Posted by joeyboy777
I do the heavy weights, everyone wants to be big, but dont wanna lift no heavy weights....

I like 4 workouts a week, 2 lower body- 2 upper body, high intensity, high weight, low rep, sometimes singles on certain days.

I will be mixing it up to see how things go with HST. I put all my numbers as far as maxes in the spreadsheet. It looks like cakewalk, but I have not done a full body workout in the past 6 months. That will be different.
15 rep sets the first 2 weeks, then 10rep sets the next 2 weeks, and the last 2 weeks, 5 rep sets.
0311, how far into HST did you get before you went back to max-ot. I think you got sick or something, or didnt like the light weight?
I think it's geared for beginners personally, and I'm definately not alone in that sentiment. I cannot stand a low intensity workout like that. I also couldn't see doing bench, squat, and shoulder presses in a single day. I love deadlifts/squats/bench and think they're an absolute necessity. However, I could never do 400+ deadlifts 3 times a week, or 300+ squats, or 315+ bench presses every other day. Most of the people on that website are tiny to begin with save a few. There was this one kid Cal something who fought with DC saying his program sucks and HST is the shit. I saw a picture of the two of them...The HST boy was skinny as f*ck and DC...Well, 300+ pounds.
It is backed by science, but I know some things such as intensity and heavy weight shouldn't be messed with. I know the SD was for deconditioning muscles so the "pu$$y-weights" used throughout the program would be more effective. But, no matter which way you slice it, doing 15 pound side laterals or 15 pound french curls is not going to give you big muscles :eek: What a shock, huh?

I can see using an upper/lower split with maybe using the last week of each mesocycle so at least you use heavy weights while still adhearing to their principles of progressive and mechanical overload.
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 11:04 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.