T Nation

10 Reps For Mass?

What do you think of doing 10 reps per set for mass? I’ve been training using 6 reps for mass for ages now and even though it’s helped me to put on a lot of size I think I may have plateau’d so am thinking of changing my rep range.

Is 10 reps to high for mass? Should I just bump it up to 8 instead?

I’d appreciate any advice, thanks.

HK

Read the Set/Rep Bible.
Next time try a search before asking questions

Oops, sorry I didn’t realise you owned this forum, my bad.

HK

The only real GOOD answer I can think of is try it out for a few months and see what happens. The ol’ adage-What works for me may not work for you. Good Luck!

[quote]Vanchatron wrote:
What do you think of doing 10 reps per set for mass? I’ve been training using 6 reps for mass for ages now and even though it’s helped me to put on a lot of size I think I may have plateau’d so am thinking of changing my rep range.

Is 10 reps to high for mass? Should I just bump it up to 8 instead?

I’d appreciate any advice, thanks.

HK[/quote]

I use 8-12 will great results. But that’s just me.

as long as your busting your ass each rep you’ll be fine.

Why limit yourself to one rep scheme???
I use both 5 reps and 10 reps effectively.
Maybe 5 reps one day and 10 reps another day. Rock, or rap???
How 'bout both???
Get it???

a couple months of higher reps never hurt anyone coming off a long strength training cycle (unless they’re comp. lifters). Go for some volume training for a couple months, and then hit the heavy weights again. Most likely you just need to change things up for a spell.

You can build mass with sets of 20 if you train hard and eat right.

Systems Systems Systems. What ever rep scheme you use, it has to be apart of a system; at least if you want good results.

I like using the Waterbury method, each set/rep scheme totals of 24 reps. Ie. 8x3, 4x6, 3x8, 2x12

I guess im suggesting you look at the bigger picture.

Anything you’re not accustomed to will elicit an adaptive response. I couldn’t train my biceps for almost a year due to an injury. Now I do a lot less weight, and ‘higher reps’, and I’m growing simply because it’s proving a stimulus.

Keep things simple, but change 'em around when they stale :slight_smile:

S

Give GVT a shot. Maybe 10 sets of 10 reps is what you need.

Going to 10 reps will probably give you a boost. I cycle around between sets of 6-8 and 8-12 all the time. Different movements naturally lend themselves to different set lengths as well IMHO.

Who are you kidding, theres nothing “humble” about your opinion, trib.

[quote]Vanchatron wrote:
Oops, sorry I didn’t realise you owned this forum, my bad.

HK[/quote]

LOL

A lot of posters do act as if these forums belong to them.

you should try it. Give it a good 6 weeks and let us know. By then, your body may start screaming for sets of three. Then sets of 15. Although there is a lot of science out there, it is still an art.

Does any one have an updated version of gvt, have gone thru search can’t seem to find recent columns, and if someone has been succesful w/it put it out their for me.
Thanks

CT has his own program that he spun off of GVT called OVT. i guess you could call that “updated”.

Depends on the program you are currently on. Fiber type would also help to know. If you want to do 10 reps, then you probably wont get more than 4-5 sets in without creating serious damage. Your age is a factor, the longer you have been training, the fewer reps you need, hence the more sets too.

BWBurner just found the ovt program thru the search appreciate the help