If I just want to build muscle mass, should I do more weight/fewer reps, or less weight/more reps?

Answer 1

In short, the answer is heavier weights, fewer reps.

But there are so many ways that this can be achieved. The key things to remember whatever you do are:

- proper form and technique (no leaning/cheating, unless you're at point of failure and trying to eke out that extra rep)
- use controlled, deliberate movements (no jerking, snapping - it's dangerous especially with heavy weights)
- use full range of motion (to get stimulation to the full range of the muscles involved)

Answer 2

If you are brand new to working out, then do around 8-10 reps.

However the "answer" to your question is that it just isn't that simple. There are many different training programs out there, and none of them have some absolute rep number.

For example, once you have worked out for some time, you will need to increase the intensity of your work outs. There are many intensity techniques, one of them being "super sets". Super sets are when you do two exercises right after each other with no rest (of either the same muscle group or a different one). So if I am super setting two triceps exercises, that could mean 20+ "reps" all at once. This is in fact for building muscle, however clearly it doesn't fit with the EXTREMELY general rule that you speak of.

There are many more examples of how you can't generalize the amount of reps regarding training goals (strength, size, endurance etc).

Again, if you are new to the scene and have a goal of mass, then start with 8-10 reps.

Good luck!

Answer 3

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Answer 4

I have been bodybuilding for about 3 years now, so can help you out on this I hope.

Building muscle mass is very hard. Even harder if you dont use drugs (I dont by the way) Best to do it naturally!
There are several important factors, not just the "Heavy weights, few reps"

Your Diet is crucial, if you dont get it right it doesnt matter how much or what you do in the gym.

You need to eat A LOT! A lot of protien (your muscles are made of protien, you need to feed them with about 40 grams of protien reguarly) about every 2 to 3 hours. No more than 40 grams of protien per meal tho, as your body cannot absorb anymore, so its just a waste! Your protien intake is reletavely easy to sort out. Every 2 to 3 hours try to take in 40 grams of protien, simple! Just as a guide, a good size chicken breast is about 40 grams, or a can of tuna, or 6 egg whites. Other protein foods, steak, beef, protien shakes, ham etc. Not beans or nuts, they wont make you grow!

carbs - this is harder to get right, you need alot of carbs too (Just a high protien diet wont make you grow, you need a high amount of carbs too! But if you go overboard you will get fat, of you dont eat enough carbs you will not grow, so you have to try and see whats best for you, it takes time to work this out sometimes, trial and error really.

fats - keep it low, but make sure you take in some fats, but not saturated fats!

REST is crucial too, you grow the muscle when you are resting (in your sleep) so you need about 8 hours kip each night if possible.

As for lifting your weights I just dont go too mad, for each exercide you do, just start on a low weight (do 15 reps) then abit more weight added (15 reps again) then add more each time (12 reps) then 10 reps, then on your last set yu should be going quite heavy and just managing to squeeze out 8 reps!
Dont just go into the gym, wack a load of weight on the machine then struggle to do 6 reps, this wont do you any good, warm up, and build the weight up slowly.

It takes a long time to build muscle, just stick at it and be patient, you will struggle to notice it yourself as you see yourself growning everyday. Just think of this, when you were growing up you didnt notice yourself getting taller everyday did you.

Good luck anyway hope this helps you.. its took me ages to write that haha

p.s - a good routine for you

MONDAY - SHOULDERS AND CALVES
TUESDAY - BACK AND TRICEPS + ABS

WEDNESDAY - REST

THURSDAY - CHEST AND TRICEPS + ABS
FRIDAY - LEGS (QUADS/HAMS)

Dont do anymore than 4 days a week it will be too much.

Answer 5

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Answer 6

more weight fewer reps and do three to for rounds a day

Answer 7

Are you just sick of the typical diets had been soon after the diet regime end the additional lbs are just coming and coming right after finish the diet? Are you knowledge the truth that once your entire body gets utilised to a diet regime then this diet program turns into less effective over time due to the fact your body adjusts to compensate?

Answer 8

first you need to focus on compound exercises.

you also need to vary your rep range and tempo or the time under tension (TUT) for all exercises.

the diet is the most important factor when it comes to gaining lean body mass. nutrition is 70% when it comes to increasing muscle mass.

do some research on linear periodization.

Answer 9

High weight / Low reps.

And take a good protein supplement like Promax http://www.maximuscle.com

Answer 10

i suggest instead of wasting time asking here and reading some answers from people u don't know anything about try http://www.exrx.net/Exercise.html. there u will find all your answers and also read about this stupid myth which some ignorant dumba's's dreamed after smoking dope about more reps lighter weight. because this doesn't work at all.