Mass vs reps?

Posts: 109 Join date: 2010-02-01

Hi!

I wanna know is there any way of training for mass(strength) and reps together?!

I hear its pretty damn hard, and I know its pretty common to train these two seperately, right? Its really hard to find these two mixed up, takes lots of experimenting I belive.

What do you guys think?

Posts: 105 Join date: 2009-12-17 Age: 25 Location: Hawaii

Mass n strength is to different things, but I kinda no wat u mean. I think weighted workouts would be good. I only started weighted pull ups after I hit 20 reps, neva really tried weighted dips bcuz don't have n e dip bars. I would only suggest weighted workouts after u master ur body weight enough to throw on more weight

Subject: Re: Mass vs reps? Mon Apr 05, 2010 5:31 am

ask urself this .. whats STRENGTH??

WHATS MASS? HOW DO I GET IT??

WHATS ENDURANCE????

Posts: 109 Join date: 2010-02-01

Rtaho wrote:

Mass n strength is to different things, but I kinda no wat u mean. I think weighted workouts would be good. I only started weighted pull ups after I hit 20 reps, neva really tried weighted dips bcuz don't have n e dip bars. I would only suggest weighted workouts after u master ur body weight enough to throw on more weight

Couldnt agree more. Master ur own bodyweight first and then move on to add weight or a more difficult exercise.

But how do I know which number is enough to move on? Do I determine that? Say 20 pullups?

Posts: 418 Join date: 2010-04-03

If you want mass go ahead and start doing them weighted. It can't hurt to try. Just start with some light weight first and progress from there

Posts: 109 Join date: 2010-02-01

Bdog wrote:

If you want mass go ahead and start doing them weighted. It can't hurt to try. Just start with some light weight first and progress from there

I want both reps and mass, so thats why im gonna stick to handling my own weight first untill I feel like going further and adding more weight. Thanks for you advice Smile

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

Mass and reps? They aren't really that hard to train at the same time.
Mass and strength? Can be done, too. Of course if you focus only on max strength and eat a lot you will still gain a lot of mass but there will be fat too.
Mass, reps and strength? Can be done too, just read below.

Just throw everything into one workout and you have it.
They call it resistance cardio or whatever it basically means you do strength training for longer periods with less rest. Weighted vests are the best tool for this type of thing, but they certainly aren't necessary.

Example: (scenario)
You weigh 70kg and do this routine every other day and you are fairly well trained:
8 pullups
15 pushups
30 squats
15 lunges
x as many rounds as possible, and only rest when really needed.
Now you eat a good amount and there you already have your mass and reps routine.

Now how do I go from there?
If you wanted more endurance you'd either increase the reps or increase the rounds. If you wanted more mass it's the same you'd just have to eat a lot of course. The only thing that matters for mass is overall volume. (just a tip: throwing strength into this mix will greatly accelerate mass and rep gains, because strength carries over into strength endurance and muscle size but not vice versa)

Now if you wanted more strength the only way would be to increase the resistance, either by using weighted vests, ankle weights or by adding strength moves like front lever holds, front lever rows, back levers etc.
(Imagine doing the routine at the top while wearing 45 or more lbs as a weighted vest. Your body would have no other choice but to get bigger and stronger.)

PS: I'm not saying their is no place for pure strength or pure endurance routines, but in my opinion strength is useless in reallife without the endurance to use it as often as you want. Strongman are the best example of strength that doesn't end. So are the bar-barians.

PPS: And don't forget: to gain ANY mass you HAVE TO EAT!

Posts: 443 Join date: 2009-08-24 Age: 21 Location: Slovenia

Taiga wrote:

Mass and reps? They aren't really that hard to train at the same time.
Mass and strength? Can be done, too. Of course if you focus only on max strength and eat a lot you will still gain a lot of mass but there will be fat too.
Mass, reps and strength? Can be done too, just read below.

Just throw everything into one workout and you have it.
They call it resistance cardio or whatever it basically means you do strength training for longer periods with less rest. Weighted vests are the best tool for this type of thing, but they certainly aren't necessary.

Example: (scenario)
You weigh 70kg and do this routine every other day and you are fairly well trained:
8 pullups
15 pushups
30 squats
15 lunges
x as many rounds as possible, and only rest when really needed.
Now you eat a good amount and there you already have your mass and reps routine.

Now how do I go from there?
If you wanted more endurance you'd either increase the reps or increase the rounds. If you wanted more mass it's the same you'd just have to eat a lot of course. The only thing that matters for mass is overall volume. (just a tip: throwing strength into this mix will greatly accelerate mass and rep gains, because strength carries over into strength endurance and muscle size but not vice versa)

Now if you wanted more strength the only way would be to increase the resistance, either by using weighted vests, ankle weights or by adding strength moves like front lever holds, front lever rows, back levers etc.
(Imagine doing the routine at the top while wearing 45 or more lbs as a weighted vest. Your body would have no other choice but to get bigger and stronger.)

PS: I'm not saying their is no place for pure strength or pure endurance routines, but in my opinion strength is useless in reallife without the endurance to use it as often as you want. Strongman are the best example of strength that doesn't end. So are the bar-barians.

PPS: And don't forget: to gain ANY mass you HAVE TO EAT!

man.. i fucking admire ure knowledge xD
got just one question.
if u do a push/pull 2 day split and dont do supersets/resistance cardio.. is it equally effective or less, if u do normal ordinary hiit or some other form of cardio? curious cause i know u also get fat with eating alot and not just pure muscle lol. and i should loose a bit of weight also xD

Posts: 204 Join date: 2009-12-11 Age: 18 Location: Germany

BleHz0r wrote:

man.. i fucking admire ure knowledge xD
got just one question.
if u do a push/pull 2 day split and dont do supersets/resistance cardio.. is it equally effective or less, if u do normal ordinary hiit or some other form of cardio? curious cause i know u also get fat with eating alot and not just pure muscle lol. and i should loose a bit of weight also xD

Well normal cardio like running at low intensity for long periods is actually detrimental for mass and strength gains. Resistance cardio is basically meant to address mass, size and strength all at once so I'd say stick with it. Of course you could also do your push/pull 2 day split and switch between strength and reps every workout and add HIIT into the mix with burpees, jumping jacks, mountain climbers etc. One important thing is to always do more then before. That's why I keep a training log.

When I do a workout I have done before again I look at my training log and either add a round, increase the reps, increase the weight whatever. Usually I increase reps, then rounds and after a while I add weight (weighted vests, ankle weights) or all at once.

Needless to say if you start doing resistance cardio you will loss weight and gain strength and mass. Of course assuming your nutrition is good and you drink enough water.

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