Rep scheme for increasing poundage?

[Thong Maniac]

Ive always done the 3 x 10 or 4 x 8 style...each set close to failure or failure. Im a huge idiot and just realized this is why i probably can never increase the weight. Any ideas? Im not into perma bulking power lifting bullshit either, just want the weights to move up in hopes of getting bigger (not fatter of course)

[El Diablo Blanco]

lifting weights is just a catalyst to growth.  The real growth happens from diet and anabolics

[Galvatron]

Ive always done the 3 x 10 or 4 x 8 style...each set close to failure. Im a huge idiot and just realized this is why i probably can never increase the weight. Any ideas? Im not into perma bulking power lifting bullshit either, just want the weights to move up in hopes of getting bigger (not fatter of course)

In your case just lowering the reps (and increasing the weight) for a while could help.

I have always liked doing a volume phase and then an intensity phase (you can make it more complicated than that). So you might spend 4-10 weeks doing lots of sets with moderate intensity then you cut back volume and increase the weights (up the intensity) for 2-3 weeks.

[gracie bjj]

i always believed in the ole 1 or 2 warm up sets and BAM,go right to my heavy working sets and bang out 12 sets for a small bodypart and 16 sets for bigger things like back and legs.it works for me but not might work for everyone,trial and error brought me to this conclusion

[Dr Kincaid]

Well 5 x 5 will work try this.

Set of 12,10,8,6,4 and 3
Make each set easy, with the last 2 sets of 4 & 3 the only ones to failure.

[Coach is Back!]

1-5

[YngiweRhoads]

10, 5, 3, 1, 1, 1, 1, 1, 5

[Thong Maniac]

Well 5 x 5 will work try this.

Set of 12,10,8,6,4 and 3
Make each set easy, with the last 2 sets of 4 & 3 the only ones to failure.

Nice i like this. When do u increase weight? The next week?

Do you just increase the weight on the last 2 fail sets or each set even the easy ones?

[kepler2008]

W1: 70% 1RM
5-5-5-5-5 (BSQT, BP, MP)
3-3-3-3-3 (FSQT, DL)

W2 : 75% 1RM
5-5-5-5
3-3-3-3

W3 : 80% 1RM
5-5-5
3-3-3

W4 : 85% 1RM
5-5-5
3-3-3

Next cycle, increase the 1RM weight by approximately 5 lbs (BP, MP) and 10 lbs (DL, SQT).
Do not waste too much energy on warmup sets.

[Dr Kincaid]

Nice i like this. When do u increase weight? The next week?

Do you just increase the weight on the last 2 fail sets or each set even the easy ones?

Every set you you put more weight on.
Goal is no excursion to last 2 sets.
Good luck to you mate.

[Thong Maniac]

Every set you you put more weight on.
Goal is no excursion to last 2 sets.
Good luck to you mate.

Right but im talking about The NEXT workout; do u keep the weights used the same, or increase every set with heavier weight than you used in the previous workout?

[Svengoolie]

I've been wondering the same thing.

[Hulkotron]

5/8/12 reps for strength/mass/cuts oh brother

[Donny]

Well 5 x 5 will work try this.

Set of 12,10,8,6,4 and 3
Make each set easy, with the last 2 sets of 4 & 3 the only ones to failure.

I agree 5x5 works great. I like good old fashioned Pyramid training too. Work up to your target weight and then back down it hurts. Most just work high reps to low heavy but going back down to high makes it a killer. I have used this now and again using only 1 or 2 exercises for a muscle group. Some do a "reverse pyramid" going from max weight down to light
 high reps. I think better to do less exercises and do both in what i consider a real pyramid.

[Svengoolie]

Thanks for that Donny, I'll definitely give it a try tomorrow. Just to be clear, it would be something like 12, 10, 8, 6, 4, then 4, 6, 8, etc?

[Donny]

Thanks for that Donny, I'll definitely give it a try tomorrow. Just to be clear, it would be something like 12, 10, 8, 6, 4, then 4, 6, 8, etc?

yes just basically working backwards, rep scheme is up to you. working up im weight and then back down to lighter weights. Works it all. Nothing new steve Reeves used this years ago.