22 Proven Rep Schemes - Question

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi CT,

i was wondering if you could spare a few minutes to review my application of your 22 rep scheme post. i want to use this as my next workout phase in around 3-4 weeks time.

so the goal is to bring up my Squat and Incline Bench (since my shoulder injury is getting a lot better, i can start to incline again soon, no chance of flat bench yet!), but just as importantly i want to continue working towards a more aesthetic physique - focusing on the muscles on my scapula belt as well as thighs.

Day 1: Squat Focus

Ramp to 3rm (the most weight with perfect form and little grinding)
heavy single at 110% of ramp (only do this step once every 2-3 workouts)
3x3@90-95% of ramp
Leg Press 4x8 (focus on maintaining explosiveness)
Calf Press 4x 10,8,6,20

Day 2: Pulling Accessory Work

Deadstart Rows 4x6,6,6,6+4 (rest pause style last set)
Rear Delt Rows 4x10,8,6,20
Cable Curls 5/4/3/2/1 HDL style with iso (5 - 1 second holds), 2-3 sets -had great results with this when doing the layer system

Day 3: Incline Bench Press Focus

Ramp to 3rm (the most weight with perfect form and little grinding)
heavy single at 110% of ramp (only do this step once every 2-3 workouts)
3x3@90-95% of ramp
Slight Incline DB Press 4x8 (focus on maintaining explosiveness)
Lateral Raise / Tricep Extension work 4x10,8,6,20

Day 4:
Cardio / Abs

Rinse and Repeat

Current lifts:

Squat 140k i expect this to get to 145 in the next 4 weeks as i think i have milked my current workout for its gains haha

Incline Press 90k (this was tested a while ago, but i havent been able to bench for a while so hopefully this will come up quick. Incline for me is 45 degree)

-no deadlifts as i really want to prioritise the squat, i also don’t want too much more size on upper traps or lower back… plus deadlifts really slow down my overall recovery

2

[quote]lboro21 wrote:
Day 1: Squat Focus

Ramp to 3rm (the most weight with perfect form and little grinding)
heavy single at 110% of ramp (only do this step once every 2-3 workouts)
3x3@90-95% of ramp
Leg Press 4x8 (focus on maintaining explosiveness)
Calf Press 4x 10,8,6,20
[/quote]

A 3RM typically is 90-92% of your max. So 110% of your 3RM ramp would end up being your max or even higher than your max. I’m not sure if you can get that at the tail end of a ramp. I’d go with 105% of the ramp. 110% wont give you more benefits anyway, in the scope of this workout.

For the calf raises (not a fan of calves work, but still…) for all sets make sure to pause for a second in the stretch and contracted position.

[quote]lboro21 wrote:
Day 2: Pulling Accessory Work

Deadstart Rows 4x6,6,6,6+4 (rest pause style last set)
Rear Delt Rows 4x10,8,6,20
Cable Curls 5/4/3/2/1 HDL style with iso (5 - 1 second holds), 2-3 sets -had great results with this when doing the layer system
[/quote]

I like the 5/4/3/2/1 with iso holds BUT I don’t like it as the only loading scheme for a muscle, you still need some heavy-ish work for maximum results, even if it’s just for biceps. 4 straight sets of 8 on hammer curls prior to the cable curls would work better.

I feel that you could do something more for back, something more lat-focused and sometimes more traps focused.

I don’t always do this, but I normally include deadlifts and high pulls (or olympic lifts) which you dont have in this program.

[quote]lboro21 wrote:
Day 3: Incline Bench Press Focus

Ramp to 3rm (the most weight with perfect form and little grinding)
heavy single at 110% of ramp (only do this step once every 2-3 workouts)
3x3@90-95% of ramp
Slight Incline DB Press 4x8 (focus on maintaining explosiveness)
Lateral Raise / Tricep Extension work 4x10,8,6,20
[/quote]

Same comment as with the squat workout earlier with the 110%

3

Thank you for your comments!
OK I will stick to 105% for the singles and focus on lifting as fast as possible -am I better off doing this every 2-3 workouts, or could I do this every workout?

I see what you mean about the pulling work. I’ll start each pull workout with a few sets of pull ups. As for Traps, rear delt rows always seem to stimulate my traps so I’ll try it for a workout or 2 then maybe add trap work.
As for Biceps, I’ll follow your recommendation. 3-4 sets of hammer curls for heavy work, then 2-3 sets of HDL.

4

Hi CT,

Quick question.. I was reading your article about 10-8-6-20.. Would you advise using this in a bicep routine where I use 3 different exercises for a total of 9 sets?
5

Sorry to jump in here, but i have a question for this article too.

For the 3RM ramping are you just supposed to ramp up to this 3RM and then you’re done (with that exercise)?

And for progression would you just throw on say 2.5 kg / 5 lbs every week for the 3RM you ramped to the first time?

6

[quote]MrEdofCourse wrote:
Hi CT,

Quick question.. I was reading your article about 10-8-6-20.. Would you advise using this in a bicep routine where I use 3 different exercises for a total of 9 sets? [/quote]

Sure, that scheme is very effective for isolation work.

7

[quote]rasmusDoh wrote:
Sorry to jump in here, but i have a question for this article too.

For the 3RM ramping are you just supposed to ramp up to this 3RM and then you’re done (with that exercise)?

And for progression would you just throw on say 2.5 kg / 5 lbs every week for the 3RM you ramped to the first time?[/quote]

  1. Yes, once you hit your 3RM you are done. Although in some programs you can do another loading scheme with the same exercise. For example in my layer system you ramp up to a 1, 2 or 3RM, then you use 90% of that ramp and do 2-3 cluster sets, then use 70% of the ramp and do a high reps rest pause set or two. Also, chinese olympic lifters will ramp to a 1RM for the day then do 5 sets of 2 reps with 85% or so.

  2. Progression is dependant on how well your body is progressing. That is the whole purpose of a ramp… you work up for the max weight you can use for the prescribed number of reps on that day. Sometimes you will go up 10kg in one week, sometimes it might even go down a bit. The thing is working up to your training max on that day.