Gaining Mass

[cl2yp71c]

I've been told that heavier weights make you gain mass and more reps make you more ripped. Is that true?

Also, do pullups and pushups help gain mass?

I am asking this because I am pretty ripped but I want to gain mass

[Mavrick]

in essence, they both do each, but to a degree

higher weight with lower reps builds power(higher 1RM)
lower weight, higher reps builds mass

and "ripped and mass" are pretty much the same thing, but im guessing by "ripped" you mean cut as in low body fat, neither high weight or high reps will make you more ripped, only your diet does that, but if you want to add MASS get a good diet going and do a bodybuilding workout(there are some on this site) basic principles for the workout, high reps (6-12) with the most weight you can do for 6-12 reps

[G o r t]

If you can get a set of more than 20 reps, you are not likely to gain mass.

Mass is acquired by diet and intensity. Intensity goes up with the weight you lift, and also with a reduction in rest between sets. There is a ballance.

Pullups are a great exercise because as you gain weight you are lifting more weight. You can always add weight if you are doing too many.

Pushups will need to be replaced by benching.

Don't forget your leggs!

[Boka]

To gain mass you should stick to a rep range of 6 or less reps and use a lot of compound movements in your training.

In fact things such as the Bench Press, Squat, Deadlift, BB Rows, Military Press, Cleans and Snatches should be a part of you every workout.

Not all of them at the same time ofcourse but a combination of a couple in each workout.

[tom10]

I agree with most of that Boka but for most people lower than 5 reps is too low. I put up more weight when I stayed 5 and below but I barely grew. Every one is different but most of the people I've seen grow best in the 6-10 range. For me the 5-8 range works best while occasionally going down to 2 and up to 10. I don't think cleans and snatches are essential but they would be great to put in a routine imo.

[Boka]

[ QUOTE ]
I agree with most of that Boka but for most people lower than 5 reps is too low. I put up more weight when I stayed 5 and below but I barely grew. Every one is different but most of the people I've seen grow best in the 6-10 range. For me the 5-8 range works best while occasionally going down to 2 and up to 10. I don't think cleans and snatches are essential but they would be great to put in a routine imo.

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I guess rep range may vary by individuals but normally anything under 6 reps will add to both you srenght and mass gains.

Clean and Snatches are the MOST explosive lifts there are! No other lifts the Power(W) generated by theses lifts. In terms of power output a Snatch done can generate over 2,800 (W) and Clean around 3,800 (W) while both the Deadlift and Squat avarige around 1,200 and the Bench Press generates under 500 (W). (Weight Lifting & Training, L. Garhammer, 1989)

Okay enough of the science lesson. Both the Clean and to the lesser extent Snatch are a great upper and lower body exercise. they feature the unique ability to combine both half of the body in a single movement. Also as Balistic movements they allow you to train body to sustain the shock of heavy loads. If yo have ever done Plyometric training or kettlebell training or any combination of the Olympic lifts you will know what kind of stress they put on the body.

Also on a last note, I would make my training around 2 preferably 3 mayor compound movements per workout and choose assistance exercises that would best work with those 3 heavy compound lifts.

[Leafy Green Vegetables]

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To gain mass you should stick to a rep range of 6 or less reps and use a lot of compound movements in your training.



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Ugh, do you mean 6-12 for mass? Isnt > 6 reps for strength?

[J-Bird]

For most people, using low reps (1-5) will cause the nervouse system to give up before the muscles have reached failure. "Moderate" reps (6-12) are most commonly used for gaining mass and hypertrophy because they allow the muscle to truly reach failure. In my opinion, when you are training for mass, every now and then you should use reps 6 and under and do very heavy negatives.(hyperplasia)
And again, make sure to do heavy compound movements when trying to gain mass.

[gold]

for adding mass, i say skip the pushups. pull ups can still be utilized really wel in a back routine. but stick to becnh and weights for chest.

also in my opinion id try switching it up with both rep patterns. neither will cut you or get you ripped. but i have had friends who work one week all heavy days, then the next week all high rep days, and those people get good results. id give it a go if i were you.

if you were to pick one, id go low(er) weight with around 10-12 reps max.

[Awesome]

Read the article on muscle tissue in the anatomy section. Once you understand the article, even a little bit, check out the little chart that was added into the article. Use it as a guide for rep ranges.