Progression of Weight: Reps Versus Sets

  • Beckenbauer

    Posts: 12

    Mar 06, 2013 3:45 AM GMT
    I am trying to bulk up. I had a question about how I should increase my weights with respect to reps and sets.

    Should I maintain reps and increase sets or maintain sets or increase reps? As in
    Type 1-
    Week 1: 45lbx6x3
    Week 2: 45lbx6x4
    Week 3: 45lbx6x5
    Week 4: 50lbx6x3
    Week 5: 50lbx6x4 Etc

    OR

    Type 2-
    Week 1: 45lbx6x3
    Week 2: 45lbx8x3
    Week 3: 45lbx10x3
    Week 4: 50lbx6x3
    Week 5: 50lbx8x3 Etc

    Thoughts? Thanks.
  • cmatador

    Posts: 38

    Mar 06, 2013 6:30 AM GMT
    For bulk, you ll need to increase in weight. Reps is more for bulk. I hardly do more than ten reps. I start out with low weights as warm ups and max out
  • Posted by a hidden member.
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    Mar 06, 2013 6:35 AM GMT
    I'm pretty sure for bulk you want to increase weight as mentioned above. Increased reps is more for cutting. As far as I know at least, but again not entirely sure.
    I try to stick to 6-8 reps and 3-4 sets per exercise.
  • MuscleComeBac...

    Posts: 2376

    Mar 06, 2013 1:31 PM GMT
    Look up four basic things and familiarize yourself
    with how they work.
    1. Sarcoplasmic hypertrophy
    2. Myofibril hypertrophy
    3. Periodization
    4. Volume Training

    You want to induce sarcoplasmic hypertrophy and the ideal rep range for increased growth is greater than you're currently using. However, in periodization you push to increase the strength in order to induce greater growth, but that requires periods of training where you are adapting and doing increased weight at lower reps until you can do more reps at the new weight. You need to focus on both power and endurance. The simple rule is 'big muscles require pushing big weight' but you have to build up the requisite power to get there.

    If you want real answers and the ability to train smart, train instinctively, and train for continued growth you MUST inform yourself of the science behind your training. Otherwise you'll forever be at the mercy of shit you read in Muscle and Fiction.
  • Destinharbor

    Posts: 4435

    Mar 06, 2013 4:05 PM GMT
    I keep it simple. Always do ten reps and the same number of sets. If it gets easy, move up in weight. If you can't do ten reps, count your reps to failure and write it down. Next time try to equal or surpass it until you can again do ten. Repeat. As you get good at a given weight, before moving up, work for a while at slowing down the negative movement to about three times as long as the power move. This helps the muscle define itself. But remember, you also need to vary your workouts to keep the muscle "surprised."
  • Posted by a hidden member.
    Log in to view his profile

    Mar 06, 2013 4:57 PM GMT
    MuscleComeBack saidLook up four basic things and familiarize yourself
    with how they work.
    1. Sarcoplasmic hypertrophy
    2. Myofibril hypertrophy
    3. Periodization
    4. Volume Training

    You want to induce sarcoplasmic hypertrophy and the ideal rep range for increased growth is greater than you're currently using. However, in periodization you push to increase the strength in order to induce greater growth, but that requires periods of training where you are adapting and doing increased weight at lower reps until you can do more reps at the new weight. You need to focus on both power and endurance. The simple rule is 'big muscles require pushing big weight' but you have to build up the requisite power to get there.

    If you want real answers and the ability to train smart, train instinctively, and train for continued growth you MUST inform yourself of the science behind your training. Otherwise you'll forever be at the mercy of shit you read in Muscle and Fiction.


    I second MCB's motion!