iight brehs so I was told that 3-4 sets of 6-12 reps at heavy weight was the way to go years ago but a dude just told me the other day that lower weight (not baby weight) and doing one set of 20 16 12 and 10 reps increasing the weight each set was the way to go. He said that not only will that get you cut it will also get you big. What say yall?
Any weight resistance is good for you to gain strength and size. There's a certain point, though, where you stop growing or peak. Then, you start looking for what to do to get back to gains. Because doing the same thing isn't working anymore.
For mass, I'm a big believer in slow reps. You don't need to be doing one-rep max weight to do slow reps, but putting on between 80 to 100% will result in slow reps. Doing negatives is a also a good way to get in slow reps with heavy weight resistance. Negatives are doing the downward motion of an exercise but performed slowly. The upward motion is performed with a lot of assistance and is not considered the main focus of the exercise. For example if your one rep max at bench press is 225 lbs., then you can put 200 lbs. on the barbell, start at the top, slowly bring the barbell down until it touches your chest, but don't let it crush your rib cage. Once it touches, your spotter will help you lift it back up so you are hardly doing any of the work, then you bring it down again slowly. You should know how many reps you can do so you can tell your spotter, you are attempting 4 or 5 or whatever. This way, if you are struggling near your last rep or next to the last rep, he'll be aware so you can give a nod to your spotter and he'll re-rack the bar before you hit 0%. I said "he" as in don't use your girlfriend, pretty girl you are flirting with, or even a Justin Bieber-sized dude. You don't want to be stuck at the bottom with an extreme amount of weight on your rib cage.
But, I'm not a believer in doing slow reps all the time. Your body will peak out at a certain point.
