heavy weights/high reps=no mass

[bulkman123]

im lifting heavy ass weights wth 8-10 reps pushing myself to the limits and i am seeing no results. i get more of a pump when i use moderatly heavy weights with 12-15 reps and actually look and get bigger using this method. im strong as fuck but want a better look nstead of strength. should i decrease my weight and do higher reps. i still want my mass of 280lbs but want more definition. when i do lighter weights with higher reps i look pumped after my workout but when i do heavy weights with high reps there is no pump. am i basically traing like a strong man and not a bodybuilder? hence my power and undesirable pysique?

 

[GetBig08]

I'm no where near the size of you bro at 280lbs but i got into the same problem of getting stronger but seeing no real growth...I was doin reps of 8-10 for all my compound lifts....I started mixing it up like every week or every two weeks changing reps..Like one to two weeks I would do heavy ass weight for 6-8 reps then the next two weeks i'd drop the weight some and do 12-15 reps then go to 8-10 reps for one week. I've noticed a big difference in my muscle especially my legs doin this. My strength has also gone up. I still feel 8-10 is the best rep range but mixin it up every once in a while i think will stimulate more growth...just somethin to think about

 

[R15O]

Bulkman I think you and I are of the same genetic type. I get the same problem. I don't get a pump unless I do high reps, ditto with the growth. Just a side note, I don't consider anything heavy ass weight unless I can only get 2-4 reps. 6-8 is my moderate, and 8-12 is highrep/light weight.
Might I suggest switching up like you stated. Do high reps for at least 2 weeks, then switch to heavy for 1 or two, maybe throw in some moderate.
I don't understand why I don't grow doing heavier weight, I just accept it.

 

[bamatrey]

Guys I am learning here can you define heavy weights here? I am benching (which feels pathetic to me) like this:
185 lbs 10 reps
205 lbs 8 reps
225 lbs 6 reps
275 lbs 4 reps
295 lbs to failure (usually 2 to 3 reps)

Squats like this:
320 lbs 10 reps
370 lbs 8 reps
410 lbs 6 reps
460 lbs 6 reps
500 lbs 6 reps
550 lbs 4 reps
590 lbs 4 reps
640 lbs failure (usually 3 to 4 reps)

This may be sad weight for you guys but I would like to know if this is considered light weight or where I fall. I am 5-10 and weigh 210 have 16.5" arms flexed which I have only put on 1" this cycle using 250 mg of Test enanthate 3 days a week and 100 mg of deca two times a week.

 

[bamatrey]

So does this mean that none of you guys want to tell me what a PU$$Y I am? LOL

 

[ironaddict69]

Ill try to help here the best I can. To the thread poster, dude you're 280 lbs...How tall are you? Thats close to pro weight if your 5'9-6'2.

What put on so much size before? Or were you obese? Stick with what works. Higher reps always build more mass. I know a california BB'er who took state, he had a 900 lb squat. Know what grew his legs? High reps at 225! Never higher than 315!


And to Bamatrey...How the hell do u squat so high and have that bench!? God my legs can barely handle 500 (smith machine only), and I bench 380 for one....I dont know whos more out of proportion! But you should look at PL'ing meets with those numbers if you do that raw! Congrats!

 

[bamatrey]

I squat on a sled type machine seated on the ground on about a 35 degree incline. I think I have heard this called a leg press but it does use plate weights and not cables and pulleys. The bench is done on a smith machine that uses plates also.
After reading this I think I will start swapping out on my workout I have been under the impression that to get size you increase weight and lower the reps. Probably would help to swap up on some things anyway.

 

[dennis]

Try the 5 x 5 work out for one month.Change your routine and the order in which you exercise muscle groups every few months.

 

[bamatrey]

can you enlighten me on exactly what the 5 X 5 workout is? I try to work one muscle a day and try to do 20 mins of cardio on the small muscle days like chest and biceps and shoulders leg day and tricep day i do not do cardio.

 

[andysutils]

can you enlighten me on exactly what the 5 X 5 workout is? I try to work one muscle a day and try to do 20 mins of cardio on the small muscle days like chest and biceps and shoulders leg day and tricep day i do not do cardio.

its a periodization routine based to give you size and strength, with most people working each muscle up to 8+ reps for each set, a 5 x 5 program can be better for hitting each muscle group up to 2-3 times per week, it allows you to use heavier weights with you doing less reps for each set. be careful not to overtrain though and make sure you recover quick enough each week from it. Its more intense than it sounds and i would have imagined you have to be in pretty good base condition to get its full potential.

 

[bamatrey]

I will try to lay out my workout for you and see if you can tell me how bad this is.
Monday - 20 min cardio, Biceps, Abs
Tuesday - Shoulders
Wednesday - Legs, Abs
Thursday - 20 min cardio, Chest
Friday - Triceps
Saturday - 30 mins cardio, Abs
Sunday off
Monday - Back
Tuesday process starts over with biceps

I generally do a set of 10 go up in weight and do a set of 8 and continue increasing weight until I can do only 2 reps.

 

[bamatrey]

I have done a leg workout and a chest work out since my last post and I have increased my reps, i start out with 10 reps then a very short rest and 10 more reps of the same weight. Then i increase the weight and do a set of 8 with a short rest and another set of 8. same thing after i go up again in weight i do two sets of 6 and increase weight until i can only get a set of 4.
This has given my muscles a good jolt and given me good soreness again!
Can anyone explain what a Super Set is?

 

[andysutils]

Can anyone explain what a Super Set is?

supersets are when you complete a full bodypart without a break, for example, i do supersets in 2 ways but only do them every now and again, there mainly best for building muscle stamina/endurance. I use to do a lot of them when i was training for a fight.

example 1, i use to do 1 set of 10 reps on the leg press, then 1 set of 10 on the leg extensions back and fourth between the 2 with no rest, that can be classed as a superset or very rarely use to do 3 different excersizes without a break but thats a big much.

 

[millertime4412]

when I lift heavy and do not get the desiered pump I will work up to the desired max weight and then work my way back down in the increments that I went up till failure, I then achieve the pump I am looking for and the muscle gets a real work out, anyone else do this, bench and shoulders is the best to do it with for me