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<blockquote data-quote="kr15" data-source="post: 6732725" data-attributes="member: 620194"><p>to gain mass, you want to do low reps with high weight, to tone, you do high reps low weight...but without supplements and depending on your natural bodymass, one can only get so big. Most people will plateuau on the 280-300lb bench and have difficulty ever getting higher than that. And if it doesnt seem like alot, benching 300lbs is an admirable feat. With curls, you see people struggle around the 40-50lb mark (each arm). Also, back and legs are most likely the 2 most essential muscle groups to work, regardless of regimine. Best advice, do not take supplements of any kind. Whey Protein is the most anyone should ever consider. Stick with your routine. To actually gain good mass takes about 12 monthes (depending on your genetics) Sticking with your routine doesnt mean the same thing day in and day out. You are actually advised to switch it up every 3monthes, but just altering muscle group days and things of that nature. Im not sure of the exact reccomended amount, but I think it may be 5% is max you should increase monthly. For example if you bench 200 in month one, you should really only be up to about 210 in month two. You will gain the most initially, and then it will tail off.......good luck</p></blockquote><p></p>

[QUOTE="kr15, post: 6732725, member: 620194"] to gain mass, you want to do low reps with high weight, to tone, you do high reps low weight...but without supplements and depending on your natural bodymass, one can only get so big. Most people will plateuau on the 280-300lb bench and have difficulty ever getting higher than that. And if it doesnt seem like alot, benching 300lbs is an admirable feat. With curls, you see people struggle around the 40-50lb mark (each arm). Also, back and legs are most likely the 2 most essential muscle groups to work, regardless of regimine. Best advice, do not take supplements of any kind. Whey Protein is the most anyone should ever consider. Stick with your routine. To actually gain good mass takes about 12 monthes (depending on your genetics) Sticking with your routine doesnt mean the same thing day in and day out. You are actually advised to switch it up every 3monthes, but just altering muscle group days and things of that nature. Im not sure of the exact reccomended amount, but I think it may be 5% is max you should increase monthly. For example if you bench 200 in month one, you should really only be up to about 210 in month two. You will gain the most initially, and then it will tail off.......good luck [/QUOTE]

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