Weightlifting question

[imking4aday]

I've been trying to read up on how many reps/sets/weight to do to get bigger, so i'm just trying to get a general idea of what others do.

currently i'm doing 3 sets of 10, when I can finish all 3 sets without really pushing myself much, I add weight.

should i be doing sets of 6, 8, or 12?

whast the general rule?

 

[WYDD]

let someone with 6 to maybe 7 inch pythons tell you that 12 is acceptible for reps. But, snoil may be able to tell you with some more insight.

 

[slydevl]

Yeah,

If you want to get big, do no more than 6 reps. Do higher reps to get lean muscle.

I recommend a pyramid

8-6-4-2-6 to get big. Going up in weight each set and then dropping a little for the last set of 6. You should need a spotter on all but the set of 8. If you aren't using a spotter then the weight is too easy and you aren't getting the full benefits.

If you are familiar with negatives (basically you load up the bar with more than you can bench and let it down as slow as you can and have spotters help you back up) do a couple of sets of those after the pyramid. Maybe two sets of 2-4 reps with at least your max bench. You need to be doing dumbells and cable cross overs also.

 

[imking4aday]

ohh,...i forgot...does the set/rep ratio stay the same for upper and lower body?

 

[hasbeens99]

I usually do what I call 'pyramid' sets.

Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 6 reps

I'll usually add some weight on sets 3 and 4. It takes a little longer, but for some reason I don't get as sore. I'm not sure about building size, to be honest, but I did get stronger following that program. So did my wife.

 

[slydevl]

Think of it this way.

To get big you want to be pushing your muscles to their strength limit, not their endurance limit. In other words, you don't want to fail because you get tired but because the muscle is just too weak to push the weight when rested.

Also, take a longer break in between sets. Most people take a minute to 1.5 in between sets when doing high reps. You need to take at least 2 minutes maybe 2.5 when doing heavy weight. You dont want fatigue to be a factor.

 

[imking4aday]

so what would recommend if i don't have a spotter, unfortunately I'm not blessed with friends who workout

 

[slydevl]

Use a smith machine or dumbells.

Cable crossovers.

 

[Shrapnel]

I had a stiffy that my wife could do chin-ups on. She could do 3 sets of 10 reps before,... well, you know.

 

[reb]

About a hundred pounds with a pussy attached is about all I can lift.