What's the best number of sets/reps for strength/mass gain when lifting?

Question

Hello - when lifting, I'm presently doing sets of 12, 10, 8, 3, 4-6, 4-6, 4-6 reps for each exercise, in that order. Ideally, I approach/reach failure on the last rep of each set. I'm primarily looking to gain strength and mass from my lifting. I have heard a lot of conflicting things about the ideal number of sets and reps to do, most of it hearsay from various sources and large men who may or may not have adequate bloodflow to their heads.

I'm looking for some advice and/or reliable sources on this topic. Any help would be appreciated.

Thanks.

Answer 1

That's a LOT of sets for one exercises. You'll probably see negative gains with that many reps, and start stimulating slow twitch muscles (type a fibers).

For each exercise (bench press for example), for bodybuilding (mass gains) 3-4 sets of 8-12 reps is optimal, and perhaps 2-3 exercises per muscle group . If you want to focus more on powerlifting (strength), perhaps 5-6 sets of 1-5 heavy reps at the most will see results, but do fewer exercises in one workout than with bodybuilding.

Check out the different articles on www.bodybuilding.com, and you'll see in general this is corroberated. Keep in mind that some of these articles are meant for more advanced lifters so you'll want to search for articles in keeping with your fitness level.

Answer 2

well if I read that right you are doing seven sets of the same exercise...that sounds like too many. I would instead of doing the same thing so much, add more exercises to your repertoire because you body will get used to you doing the same thing over and over...adjust the amount of weight you do as well, go up, then drop down, etc...

But my buddy said to gain mass do more weight and less reps in general, and he was a trainer. I do about four sets per exercise and try to not do the same thing two straight workouts... Oh and hammer the protein when you finish...40g if you are not overweight immediately after...

Answer 3

Well first we have to determine what your primary goal is strength or mass gains? While they both are related, your set/rep selection will favor one or the other to an extent.

According the the NSCA (National Strength and Conditioning Association), for optimal strength increases, you should be doing 2-6sets of 6reps or less with complete recovery between sets. To increase mass, you should be doing 3-6sets of 6-12 reps with short to moderate rest between sets.

Answer 4

Weights build muscle, which weighs more than fat. That's probably why you're gaining weight. But muscle weight is healthy, so don't worry about it. The muscles will actually burn more calories than fat will, plus they look nice. Also, if you're really hungry after lifting weights, your body probably wants more protein, so just add a bit more lean protein into your diet.