[nick194]

Just trying to clear up what rep-range targets muscle building. I'm looking to build as much mass as I can and am wondering how many reps and sets I should be aiming for.
Thanks
Nick

[MOOSE]

Gidday Nick,
low reps with as much weight as you can handle is best for building mass. ie. if your used to doing 12 - 15 reps at 40kg standing curl, try instead 3 - 6 reps of 50 or 55kg. just make sure your not placing to much strain on your back. this method has worked for me fine. I'll start with a high rep warm up of 10 - 12 at low weight, doing 1 maybe 2 sets then hook into almost twice the weight doing 6 - 4 - 3 reps for 4 to 10 sets depending on the exercise. If you haven't already tried this, give it a go, you wont be disappointed. I promise. realy,...honest,...

[nick194]

Hmm interesting. I'll give it a try. Anyone have any good chest exercises that produce great results? Aside from the basic bench presses etc., is there an exercise that really produces quick muscle growth?

[GunsRus]

Bodybuilders tend to use the 8 rep set as standard. If you're trying a fairly heavy weight as in your max weight you can manage you should be able to do at least 3 sets of 8 reps but ideally 4 sets of 8 reps plus a warm-down/warm-up set.
As regards chest workouts. I do the standard bench I do anywhere between 6-12 sets of 8 reps at various weights. Ill then do wide grip bench its good for getting width and sometimes i'll do close grip to do the centre of the chest and triceps. Then ill do incline bench normal and wide grip on that too and then i'll do decline bench. Then i do dumbell chest presses and flys aswell.

[phntmfoot]

The above post is dead on. Lifting the most you can lift a couple of times doesnt build size near as much as it makes you vulnerable to injuries.