Sets/reps query

Hey all, a question here. If we can all agrtee to at least some extent that
the basic formula for building mass is high weight/low reps and the basic
idea for gaining endurance and tone is lower weight/high reps, then my
question is:

can these techniques be used within the same program? I.e. let'ss ay I want
to put mass on my chest, so I use the heavy weights at low reps, and I want
to just gain endurance and tone in my delts, so I use the high reps with low
weight strategy. Can this be done to good effect? Anyone have any experience
with this idea?

Tucker

"Tucker" <shmckenzie@shaw.ca> wrote in message
news:XDdji.89806$NV3.56968@pd7urf2no...
> Hey all, a question here. If we can all agrtee to at least some extent
> that the basic formula for building mass is high weight/low reps and the
> basic idea for gaining endurance and tone is ....

Tone?

TONE!?!?!!!

HE SAID TONE!!!!!!! GET HIM, BOYS!!!!!

On Thu, 05 Jul 2007 21:45:27 GMT, "Tucker" <shmckenzie@shaw.ca> wrote:

>Hey all, a question here. If we can all agrtee to at least some extent that
>the basic formula for building mass is high weight/low reps and the basic
>idea for gaining endurance and tone is lower weight/high reps, then my
>question is:
>
>can these techniques be used within the same program? I.e. let'ss ay I want
>to put mass on my chest, so I use the heavy weights at low reps, and I want
>to just gain endurance and tone in my delts, so I use the high reps with low
>weight strategy. Can this be done to good effect? Anyone have any experience
>with this idea?
>
>Tucker

That depends on what you consider high and low reps. If you go too
low you will be gaining mostly strength. If you go too high you might
end up doing hardly anything at all. However rotating reps less than
20 can have great effects at building muscle and strength. You can
rotate them on the same day using a "pyramid". Or you can just say do
8 reps one day and twelve the next.

Tucker wrote:
> Hey all, a question here. If we can all agrtee to at least some extent that
> the basic formula for building mass is high weight/low reps and the basic
> idea for gaining endurance and tone

As Zen has already demonstrated, we can all not agrtee. Er, agree.
Anyway, tone is a stickler in these parts.

What's your goal? If you want to regain the definition that you may
have lost over the years then diet is key. You're going to have to
lose the fat to see that "tone" reassert itself.

> is lower weight/high reps, then my question is:
>
> can these techniques be used within the same program? I.e. let'ss ay I want
> to put mass on my chest, so I use the heavy weights at low reps, and I want
> to just gain endurance and tone in my delts, so I use the high reps with low
> weight strategy. Can this be done to good effect? Anyone have any experience
> with this idea?

Try a variety of set and rep schemes and see which work best for you.

No clear answer, but that's like life. Enjoy!

--
Curt

Shute wrote:
[...]

> <snip>using a "pyramid"<snip>

Pyramiding has always been one of my favorite techniques.

As you already know, pyramiding is starting out with a lighter weight
with higher reps and then increasing the weight while lowering the
reps.

50 lbs. x 15 reps
60 lbs. x 12 reps
70 lbs. x 10 reps
80 lbs. x 8 reps
90 lbs. x 6 reps

(I'm posting that for Sameera as she's recently become interested in
weights. No, for real!)

Nutrex has a workout system that attempts to cover all the bases:

http://nutrex.com/saismassbuilding.html

--
Curt