Drive your hips back and squat down until your thighs are parallel to the floor. So, if you are doing a squat with 200 pounds and you manage to do only 1 rep that’s 1RM. This video shows Tom Platz and John Meadows clearly putting this idea to practice. For a while I've wanted to put together a rock solid muscle building program centered around 20 rep squats. If I were to squat 3 times a week, I would have one “light” day where I will put 50–60% and squat about 8–10 reps with at least 3 sets. For example, if you do 10 squats right now, you just did 1 SET of 10 reps of squats.. I’ve been trying to gain muscle mass and I’ve been doing 5 sets of 10 reps per exercise. Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. This was brutal, but very effective. Barbell squat Sets: 4 Reps: 30, 30, 20, 20. This is it. Pause, and return to the start. I’m glad i ran into your article. Reducing the squat reps to 10 but increasing sets to 4 meant that I could continue to increase the weight, adding more volume. This makes sense, because there's an inverse relationship between reps and load: If you do more reps… As explained above, a “set” describes a group of repetitions performed for an exercise without stopping. And 80% of 1RM, in this case, is 160 pounds. Training for endurance involves performing two to three sets, each consisting of 13 or more reps (often 15 to 20), using low to moderate weights (less than 67% of your 1RM). I use weight that allows me to barely perform that 10th rep.. Should I lower my sets to 4 and add reps to gain mass? There are some things that you can build by going low on repetitions. Sets and reps for mass. The proven rep range for increasing strength is one to six reps. When it comes to building muscle mass, the reps must involve repetitions which range from 8 to 10 reps all in all with every set. Chase a pump with 12 to 20 reps and you'll see the gains. This kind of training will mostly recruit Type I muscle fibers, thus helping you to develop good endurance but limited size and strength. That means foregoing the paltry sets of 8 when using the leg extension machine or when going duck footed on the leg press or hack squat. The rest of the program targets the entire body. The tool: 20 rep squats. Take note that in this rep range, the type 2 muscle fibers or the fast twitch muscle fibers come into play. If you are unsure how to squat or brace properly then try to find a good trainer who can show you how and use the following resources. Hack Squats | SETS: 3 | REPS: 10 *Increase weight each set, starting out with 20 reps with the lightest weight and finishing with 10 reps with the heaviest weight. If so, I’ll probably have to lower my weight in order to perform 12 to 15 reps. So, how many sets and reps you need to do for muscle mass (hypertrophy)? 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