BFS :: Bigger Faster Stronger

[Monkey]

i am doing the BFS program ( Bigger Faster Stronger) and this is what we do for the sets every week:

3x3
5x5
5-4-3-2-1
10-8-6
.....................

so which set of the ones stated above would help increase muscle mass the most?....which one will increase strength the most?....

Everyone reacts differently to stimulus. But general wisdom will credit mass gains from reps in the 5 to 10 range. Most strength gains are from the lower rep sets (1 to 3).

[Firehawk]

The 5x5 routine when applied correctly is a TON of volume and most people don't respond to volume, they stall out quick and get overtrained, especially if you are a hard gainer.

Some do well on it though.

The other choices there you could try and see what happens. Try one rep scheme for 8-12 weeks, then try another.

Doh, I misread the information.

I would say 5 x 5 and 10, 8, 6 are best for mass.

5,4,3,2,1 and 3 x 3 are best for strength