Are all of those schemes done in one single session? Or is 8x5 the first week, 10x4 the second week, and 12x3 the third week? Oh wait, do you mean 8x5 for three weeks, 10x4 for three weeks, and 12x3 for three weeks?
Thank you!
Not trying to muddy the water but 8x2 → 8x3 is what Hepburn used for strength training. I believe you can still grow on this (as stated earlier, it’s nearly impossible not to) but it may not be the best route if hypertrophy is the main goal.
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Yeah, understandably so. I ended up being at the gym for 2 and a half hours, thankfully it was a Sunday but I cannot do that on a work night.
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This one
Either straight linear progression through (add 2.5-5kg each workout), or reset back one “step” at the start of each cycle
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That looks pretty interesting. I might have to give that a try.
Any guidance on roughly how heavy you should start on these?
The original program says start with a load you’d use for working sets of 8 reps and just progress linearly from there. I tend to just work back from where I’d want to be at the end of the cycle and however many weeks I plan on spending at each block
e.g.
Hey 100kg x 10 x 3 would be pretty cool! Working backwards, progressing 5kg per week and progressing “2 forward, 1 back”:
Week 9: 100 x 10 x 3
Week 8: 95 x 10 x 3
Week 7: 90 x 10 x 3
Week 6: 95 x 8 x 4
Week 5: 90 x 8 x 4
Week 4: 85 x 8 x 4
Week 3: 90 x 6 x 5
Week 2: 85 x 6 x 5
Week 1: 80 x 6 x 5
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