more reps, less set or more set, less rep

  • being_human

    Posts: 152

    Feb 10, 2015 1:26 PM GMT
    i have tried both but don't know for sure which one is more effective in building mass, fast. what has worked for you in building more muscles? more reps, less set or more set, less rep?
    do drop in extra feedbacks on exercise routine if u have any, on gaining weight. thanks.
  • Destinharbor

    Posts: 4435

    Feb 11, 2015 5:22 PM GMT
    Samson35 saidFor me, If you want to build muscles, the number of sets or reps are not the most important. It's the weight you used ine each exercice. 4 sets of 8 reps in heavy weight are better than 6 sets of 12 with light weight.

    Ya. I've just started doing 5 sets of 5 reps with ascending weight. I was doing 3/10. It has really surprised me how much heavier I can lift. Too soon to know if it will actually increase size but that's what I've been told. And muscle confusion is always a good thing. Changing things up. Just be sure your form is good before moving up significantly.
  • joxguy

    Posts: 236

    Feb 12, 2015 4:15 PM GMT
    From years of coaching:

    Heavy weights and fewer reps builds bulk: Heavy weight and use 15 reps then 12 reps and last 8 reps for three sets

    lighter weights and more reps tones: 15 reps repeated by 15 reps two sets.
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    Feb 13, 2015 3:17 AM GMT
    Proper form and fully engaging the target muscles is what builds muscles. If you're working out and not seeing results, then the number of reps or weights being used is the least of your concern.
  • Svnw688

    Posts: 3350

    Feb 13, 2015 11:56 PM GMT
    joxguy saidFrom years of coaching:

    Heavy weights and fewer reps builds bulk: Heavy weight and use 15 reps then 12 reps and last 8 reps for three sets

    lighter weights and more reps tones: 15 reps repeated by 15 reps two sets.


    This is what my college rowing coach said, and my ballet teachers have said. Oddly, in ballet, they stress muscle confusion (hence all the various combinations and moves), and light (as opposed to heavy) weight training. You have to have 'toned' classic lines with long-firing muscle fibers so you can dance intensely for an hour. Not bulky muscles of short-firing muscles that, while allowing you to lift a small car, will only allow you to do that once or twice.

    There are 3 different types of "twitch" fibers. Slow, Fast, and Fast 2. Ballet dancers (and runners) focus on having a lot of slow muscle fibers that can essentially suspend and move our limbs for hours. We then want some Fast fibers to allow us to jump, leap and do the extraordinary moves photographers love to photograph. Weight lifters or those who want to "look" big, should likely focus on type 2 and 3 fibers.

    Here's a re-direct to get you started.
    http://www.bodybuilding.com/fun/sclark20.htm