What's better for building mass? 3-8 reps or 8-12?

File: 1472033675124.jpg (6KB, 241x250px) Image search: [Google]

6KB, 241x250px

>>42742300

Psst... hey buddy, wanna know a secret?

If you do each exercise heavy at low reps one workout, then light are high reps the next, you get the best of both worlds.

>>42742313
I actually thought about that

Whatever has the highest amount of force and lowest amount of acceleration typically has more mass.

>>42742324
In other words,3-8 reps would be best for mass?

1-4 = power
5-8 = power/hypertrophy
8-12 = hypertrophy

>>42742386
this guy is right. scientific studies say 8-12 reps 3-5 sets. volume is evrryrhing for mass

>>42742717
I do 5 sets of 12 for everything. That's optimal, right?

>>42742290
forget all of this. you need both 20 rep sets, slow sets, fast sets, sets where you do 1 rep then rest the weight and then 1 rep again, and you need sets where you hold the weight static

if youre not doing all that then you wotn grow optimally

>>42742290
Exactly 8 every time

>>42742855
>5 sets of 12 deadlifts

>>42742892
Won't that be fine if the weight is right so that the last rep is tough but form is still good?

>>42742923

fucking newbies get off my board

>>42742923
deadlift isn't the kind of exercise you want to do high volume, due to fatigue leading to form breakdown and possible injury

File: 1502385118050.png (37KB, 807x662px) Image search: [Google]

37KB, 807x662px

>>42742290
Just avoid 6-7 reps and you'll be ok.

>>42742973
Is 3x5 too much?
I feel like I won't even grow if I just did 5 reps of dl in a session

>>42743114
I do 3x4 or 4x3 depending on how I'm feeling, works well for me. Current PR is 340lbs for 4.

File: 1495003091825.jpg (118KB, 877x727px) Image search: [Google]

118KB, 877x727px

>>42743017
Oh the classic

>>42742290
12x3

>>42742386
Kek I do 15 reps. What do I get

>>42744202
ENDURANCE

File: Snapchat-694040546.jpg (170KB, 720x1280px) Image search: [Google]

170KB, 720x1280px

>>42742290
Guys am I retarded for only doing compounds and maybe 3 accessories every day?

Bench days would be;
Squat, bench, dumbbell press, dips, tricep extensions. Go home.

I feel weak. Any advice?

>>42742386
Everything over 5 reps is cardio.

>>42744278
What are your other days? And ho many days a week you lift at all?

>>42744239
Serious?

>>42744006

Is this a meme, or is there actually a source on that?

Depends on how many sets you do you mongs! 10x3 is still volume and 10x3 will make you huge.

8-12 is best. Sometimes I go 15 but 8-12 is the ideal.

>>42744357
Squats days:
Squat til about 90 - 95% 5 sets x singles
That's literally it. Maybe deadlifts 5x5, or leg press. But lately have been doing nothing but squatting. In at around 345 1RM at 180 lbs bw.

Back:
Squats to warmup, Deadlifts 5x5, barbell rows 3x10, lat pull downs 4x12, cable row 4x8

Shoulders:
Squats warm up, OHP 3x10, lateral raises 3x15, facepulls 3x12, dumbbell press 5x5

Accessory days:
Curls, supine curls, closegrip curls, forearm curls, hex bar deadlifts and farmers walks.

Also workout 6 days a week. Sundays are rest days. Maybe 2 rest days in the event I can't get to the gym.

>>42742290
do pyramid workouts, start at a decent weight, then build up to really heavy for 2 or 3 reps, then go down again