bodyweight for mass

[hurricane12]

im confused about nugget 33 and the 20 level challenge
in nugget 33 it says to do 2 sets the 1st set half of your max and the 2nd to failure. while in the 20 level challenge it says to get hypertrophy you should do 3 to 5 sets of 9-12 reps for hypertrophy.

so which method is best for mass?

[olinek]

I have come to the conclusion that reps are not as important for hypertrophy as everyone says they are. At the moment I am working on singles to triples and am putting on mass, because I have finally learned what it means to EAT.

That nugget for mass building isn't all that great in my opinion.

SO for mass building I would say, work on maximal strength and eat like you would never imagine you could. It will take some time getting used to but if you care enough about putting on mass, eventually your brain will understand to make you always hungry.

[cheesedog]

Olinek makes a very good point. Many people will gain mass with lots of sets of low reps, say around 8-10 sets of 1-3 reps, and gain way more strength than on the typical mass gain plan of 3-5 sets of 6-10. As long as you get in the calories!

[Dominator350]

nah thoses articles aren't that great. I don't do anywhere near 8 reps either more like 3-6 and i still gained like 10 pounds of muscle since last september.

[CSta]

The American College of Sports Medicine published a position stand addressing this issue. You can find it at http://www.acsm-msse.org

Click on Position Stands. The article was issued 2000. It's entitled "Progression Models in Resistance Training for Healthy Adults."

[Chico]

We dont know if the OP wants strength though.

[CSta]

Chico, you responding to me? If so, the article addresses hypertrophy and also maximum strength, power, stength-endurance, and other issues.

[CSta]

Oops. I meant to say published in 2002. Sorry.

[silentassassin]

yes, eating is definitely the key.

as far as reps and sets go, use this formula to maximize your results repsXsetsXweight

so if you do 4sets of 5 reps with 200lbs
you get 4 x 5 x 200 = 4000
or
if you do 5 sets of 10 reps with 90lbs
you get 5 x 10 x 90 = 4500

the higher number the better