How Many Reps is High Reps for Mass?

Question

I'm working on a 10 week bi's and tris program, that specifically focuses on bi's and tris. For the rest of the body it isn't specific in certain excercises, just that I train certain body parts when I'm doing my biceps and triceps. I am half way through my workout plan, and have been doing low reps, and high weights for the rest of my body parts, with a 3 or 4 sets of 6. My main focus is mass not weight loss. I want to gain in the scale. I am getting stronger but now I want to get bigger. I have about 4% body fat on me now, and I wanted to try high reps but I don't know how many reps is considered high reps for mass after working low reps for the past 5 weeks. Again I am not looking to burn off anything, but add mass. Any suggestions on workout tips

Answer 1

Why would you want to try high reps for mass? Whether you are toning or bulking, you never do high reps, contrary to popular belief.  High reps will do nothing for you.

In terms of mass, some consider anything above 8 reps high, and others consider anything above 10 reps high, but anywhere above 10 is definitely too high.  I recommend you work in the 4-8 rep range.

Also, are you sure you have 4% bodyfat? Most professional bodybuilders don't even go that low, you would need a very specific diet to be healthy with such a low bodyfat.

Best of luck!

Answer 2

8-10 reps using loads close to 80% or greater than the one rep maximum.  resistance only provides the stimulus to the muscles with out a caloric excess in the diet the muscles will not grow.  consume close to 30% protein, 50% carbs and 20% fats in the diet