How many reps?

[CanucksRT]

Well I know that to gain more muscle mass it's best to use more weight, with less reps.

Currently I do three sets of ten, so I'm wondering what would be more ideal, I just want to gain muscle mass period. So would three sets of five (with higher weight of course) be good? I know, they say find what works for you, just wondering what would be more ideal.

[sivic02]

Lower reps and higher weight are the way to go. If you are just concerned about muscle mass I would stick to about 5-6 reps/about 3 sets, take big rests between sets. That is one of the major things behind the MaxOT workout routine. I know a few people who are doing it and are gaining mass and stregnth very quickly. I am not sure of where exactly but I am sure you can find information on it online somewhere.
A few other things you could do once you get used to the higher weight is instead of slapping more weight on, first try to slow down your movements more. If you are on your last set and you are on your 6th rep and you feel like you can do a 7th no problem then go for it, if you do little things like that on every exercise every time it will help you in the long run, but dont go overboard and try to throw in more reps if you are struggling just be smart about it.

[fredjacksonsan]

Yep, and having good form with each rep goes a long way also. You could also add a fourth (or even 5th) set of 10 to really tax your muscles.

[mysatilac]

side question:
How much stretching should be involved when strickly trying to tack on extra muscle, not worried about flexibility?

Stretch before and/or after?

In my experience I've found that slowing down your reps really does help alot, not just throwing the weights around and using gravity and momentum to do your work, and little to no stretching makes me feel/look bigger, (dont hurt yourself now, just posting what I've done)

Asked my doctor a while back (a couple of times) how I can gain muscle his only response was more reps, tried explaining the concept below, he again just said lift more reps, (Hes not a big guy, so I took what he said with a grain of salt)

My understanding is

Lots of reps with low weight and few breaks = add tone
Fewer reps with lots of weight and more breaks = gain mass

[sivic02]

You can gain mass by lifting more reps but it just takes longer, a lot longer. When I am just lifting I dont stretch at all, however, I do warm up sets for each muscle group, usually about 50-60% of my workout weight. For example with the leg press I warm up with 300 for 2 sets then work out with 560. If you do warm up sets you will reduce your chance of an injury.

[fredjacksonsan]

Stretching never hurts and is a decent starter for your warmup. Also, as you age, your muscles generally get tighter. I've maintained a stretching program over the years, and it has saved me from a couple injuries while being active (away from the gym).

[sivic02]

Stretching also helps out in the bedroom

[fredjacksonsan]

Bow chik-A BOW bow.....