Reps or weight

mds303

Hi guys
just a bit confused at the mo'. I am trying to build as much muscle as possible as I am winter bulking. I'm not sure whether to do low reps and go heavy, or do 8-12 reps for the pump with less weight.
I have been training for 4 yrs with results I feel could be better.
I am 6ft, 198lbs and 20% bf.
I want to get really big. My diet is good but I feel I haven't quite nailed the training side.
Please advise.
Thanks

Anonymous

when i bulk mds303 i stick to about 8 reps and 6 rep ranges, and deadlifts i go as low as 4 rep sets.

i would say low reps and heavy everytime just my opinion.

what weight you looking to bulk up to?

GettinSwole

agree w/ steve... i usually incorporate one burn set though to keep alot of bloodflow around

mds303

Thanks guys, i'll save the reps for April when i start the cutting phase.

Benji

...why change the reps when you cut?

mds303

I thought it would be a good way to pump the muscles with blood and go for the cuts.

Anonymous

i cut out the 6 rep sets and just stick to 8 reps sets, i find 10 reps abit too much. maybe its just me. 8)

mgeorge

reps of 12 and up with lighter weight will tone muscle and burn fat.
Less Reps with heaver weight will build muscle.
MGeorge

Benji

mgeorge whats toning a muscle?

And do you really think lifting a weight 12 times insted of 6 is really going to make a difference to fat burning? Does it really elevate your heart rate enough?

I'm not having ago, just want to know what you think?

GettinSwole

This is a myth... probably the most prevalent one out there. You cannot spot tone fat away from an area. The only way to "tone" is to lower your overall BF %. This is done w/ heavy cardio and dieting. It doesn't matter if you do 7000 reps w/ a 5lb dumbbell on bicep curls, if you have fat around it, it's not gonna go away magically from that spot. Same goes for crunches... if you do thousands of crunches and don't lower your overall bodyfat, you're actually going to make yourself look fatter b/c the muscle will build underneath the fat. As for how the fat lowers and in what locations, this is determined by genetics. Each person has an area that they thin out easier in and that will be the first place BF will be lost. As the total lowers, BF from other areas is used and so on.

Heavier weights though do cause more tearing of the muscle and relatively more rebuilding which results in more mass.

Just wanted to clear out any confusion and end a myth that many of you probably have.