Every Workout One Rep More

Bigger Stronger Leaner
1

I saw something similar so i came up with this one rep a workout thing.

WORKOUT 1

Workout 16: 6x5 - 30 reps

Workout 15: 5x5 1x4 - 29 reps

Workout 14: 4x5 2x4 - 28 reps

Workout 13: 4x5 1x4 1x3 - 27 reps

Workout 12: 4x5 2x3 - 26 reps

Workout 11: 5x5 - 25 reps

Workout 10: 4x5 1x4 - 24 reps

Workout 9: 3x5 2x4 - 23 reps

Workout 8: 3x5 1x4 1x3 - 22 reps

Workout 7: 3x5 2x3 - 21reps

Workout 6: 4x5 - 20 reps

Workout 5: 3x5 1x4 - 19 reps

Workout 4: 2x5 2x4 - 18 reps

Workout 3: 2x5 1x4 1x3 - 17 reps

Workout 2: 2x5 2x3 - 16 reps

Workout 1: 3x5 -15 reps

Tempo (2/2/X/0)

Can it be good for beginner?
Start at light 75% or heavier 80%.
Gradualy building up volume, working capacity and functional hypertrophy.
After cycle test 5rm.

-Should this be a longer term rep set scheme or will stall do to same jumps in volume because of addaptation?
-How to increase intensity if it is possibile if somebody can help?

WORKOUT 2

Workout 1: 3x3 - 9 reps

Workout 2: 2x3 4x2 - 10 reps

Workout 3: 3x3 1x2 - 11 reps

Workout 4: 4x3 - 12 reps

Workout 5: 3x3 4x2 - 13 reps

Workout 6: 4x3 1x2 - 14 reps

Workout 7: 5x3 - 15 reps

Workout 8: 4x3 4x2 - 16 reps

Workout 9: 5x3 1x2 - 17 reps

Workout 10: 6x3 - 18 reps

Workout 11:5x3 4x2 - 19 reps

Workout 12: 6x3 1x2 - 20 reps

Starts at 85% or 90%
Thisone would go after first one.

2

I’m sorry bud, but giving advice to you at this point seems pretty futile.

In just a matter of a few weeks, I’ve seen threads from you where you’ve asked about Soviet training, how 6 second eccentrics would impact the percentage of a 1RM, scaling up the volume in a linear progression program, a variation of heavy/light training, changing the percentages on a 5/4/3/2/1 ladder, and now this.

All whilst being a “beginner”.

I understand that you want results as fast as possible and overanalyzing is something we all do from time to time, but right now it’s the most stifling thing you’re doing when it comes to training.

There are no cheat codes or gaps in top coaches’ programs that give you any reasons to think you can manipulate to make them better. YOU NEED TO GET OUT OF YOUR HEAD

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3

Hii im asking for my self

4

Unless doing something stupid on purpose, almost nothing matters to a beginner…

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5

@Mike19 what has your training looked like for the last 3 weeks?

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6

Greyskull 2x5 1x5+

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7

How’s that been working so far? Are you progressing? Do you ever feel beat up? What feels like it’s missing for you?

8

Watching beginners through the decades and seeing their unique ability to screw up training, IMO, the most important workout strategy that they need to focus on is good form and full ROM (range of motion) on compound exercises.