I know its good to go low rep on the core exercises to build strength and mass, but how low if you are only focussed on gaining mass? I have been doing a 5x5 thing for the core lifts lately and it's through my strength threw the roof in gains. But since through the winter I am just focussing on mass only... Maybe I should be doing my deads, squats, and benches in the 6-10 range if I am going for mass?
~One more quick question, on lower and upper body splits, and total body splits, a lot of programs divide up priorities like max days, hypertrophy days, dynamic days, well what if one is just interested in hypertrophy? [i'm getting as big as possible over the winter when I can wear sweat shirts, then cutting bodyfat early spring and focussing only on strength during the summer] Could I do all hypertrophy and maybe just go heavy on the cores or would that burn me out? Thanks a lot guys.
i honestly don't have the experience to answer your question. well, i'm pretty sure that i know the answer, but i'll let the more experienced people like danny, dos, JP, craig, etc. answer that, just so u get the correct answer.
however, i can suggest that you check out the different workouts in the "workouts" post in the Fitness FAQ area of this forum. in there, there are a lot of programs, among them HST-hypertrophy specific training. give those workouts a look.
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I know its good to go low rep on the core exercises to build strength and mass, but how low if you are only focussed on gaining mass? I have been doing a 5x5 thing for the core lifts lately and it's through my strength threw the roof in gains. But since through the winter I am just focussing on mass only... Maybe I should be doing my deads, squats, and benches in the 6-10 range if I am going for mass?
Reps are one way to adjust volume, as is adjusting your rest periods. You can go as low as 3 reps and still gain mass provided that youre eating to grow (make sure your diet is on target before anything happens in training). So youre doing a 5*5 which is still decent volume (25reps vs 30 on a 3*10 setup). You could do 8*3 and possibly move even more tonnage.
I would leave major movement on the strength/mass end of the spectrum and then let the assistance work be higher in volume for lagging areas.
You might want to look at Chad Waterburys stuff because it mixes in strength end setups and mass based days (the former will be more functional while the latter is more structural). You might also want to look at Joel Marions Training for Maximal size and see how volume is manipulated for mass (and strength) provided youre eating correctly.
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"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
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yeah i love chad's stuff. if my goals were equal desire for strength as they are mass right now i would definately go for it, but for now i am looking for more of a soley based mass building program. I will definately take your advice though, im going to leave major movements in the strength/mass spectrum and the rest raise up a bit higher, ill be getting the benefit from lower rep strength as it builds mass as well, plus the more higher rep hypertrophy style, sounds great! Thanks for the advice! ~ Rev
You may want to look at Chad's Total-Body Training over at T-nation. I'm going to start it this weekend. It is geared to Hypertrophy and it uses different reps each day, going from 3 sets 5 on day 1, 3sets of 8 on day 2 and 2 sets of 15 on day three. I wanted to try a total body routine and from what I've read on this board Chad is well respected.
Dont look at it so much as training for strength only. If youre eating for it, you can gain strength and mass at the same time. For example, I do 8*3 on weighted chins with 60 rest, man do I get a wicked pump out of those and yet Im still busting butt strength wise.
Like I said, the rep differential isnt all that different. If you did 6 sets of 5 youd be doing the same reps as a 3*10 but youd do more work in the former because youre able to lift heavier.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
oh ok, sweetness. sorry I got a little confused there. it's that you can gain strength without gaining weight if you want, not that you cant gain weight while training in the strength zone? Thanks for the awakening. ~ Rev
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