I’ve been using 3 sets of 12, 4 sets of 8 etc at a set weight in the past, but have got the general consensus that this is pretty wank for progression… what is the recommended format? Something like 12-10-8-6 or 12-10-8, adding a little weight each time? Or at the same weight each time? Thanks!
depends what your after i grow pretty well on 4-6 rep sets and eating plenty
[quote]ShutUpAndSquat wrote:
I’ve been using 3 sets of 12, 4 sets of 8 etc at a set weight in the past, but have got the general consensus that this is pretty wank for progression… what is the recommended format? Something like 12-10-8-6 or 12-10-8, adding a little weight each time? Or at the same weight each time? Thanks![/quote]
Have you seen any of the results you were expecting from this protocol? If so then it is good, if not then change it.
Bodybuilding is all about personal experimentation. You cannot use the formulas of other bodybuilders because you are a different individual. It is best just to learn the principles behind muscle growth, strength training, etc., and experiment until you find what works best for you. Understanding the scientific method goes a long way to help measure results objectively.
For what it’s worth, many bodybuilders favor more “moderate” rep schemes, like in the 5 - 10 range. I happen to fall into the school of thought that suggest one trains what one sucks at until one no longer sucks at it. For example, I am sucking mightily at higher rep schemes so that is what I am focusing on.
I use the Prilepin formula as an indicator of where my reps should fall for a given load. For example, if you can lift 80% of your 1RM more than 6 - 8 times then you probably need to focus more on heavier loads and less repetitions. If you cannot hit these numbers then this is what needs to be focused on.
As is often said, everything works but nothing works forever.
[quote]ShutUpAndSquat wrote:
I’ve been using 3 sets of 12, 4 sets of 8 etc at a set weight in the past, but have got the general consensus that this is pretty wank for progression… what is the recommended format? Something like 12-10-8-6 or 12-10-8, adding a little weight each time? Or at the same weight each time? Thanks![/quote]
The recommended format is that you pick something designed for beginners and work it until to you begin to learn to interpret what your body is telling you. How hard you work and how much you eat is much more important than what you work until you no longer have to ask questions like these and to a large degree even after that.
The magic is in the consistent effort, not the details, until you are moving through intermediate into the advanced level which means several years at least.
That may look boring in this post, but it won’t in your gains.
[quote]Tiribulus wrote:
The magic is in the consistent effort, not the details, until you are moving through intermediate into the advanced level which means several years at least.
[/quote]
Consistency! For the win.
Pick a weight you can do 6 reps with and train until you can do 8-10, then add weight. Repeat.
8x3 gives me good result 
6 - 12 reps per set with 60 seconds rest between has worked best so far
Currently doing 3 sets but I may have to increase to 4 sets soon as I am starting to not feel sore.
Forgot to mention how I handle progression.
If I do something like DB Bench Press with weights of something like 60lbs or whatever and I was able to do for reps for all sets something like 9-7-4
The next time I would just aim for 10-8-5. Maybe I will get 12-5-2 or whatever but I just stay happy with it and it seems to be working out
You are going to have to do some trial and error here. Try a few different rep schemes and record your results.
Personally I think the key is to stick to the basics and be consistent.
Shitloads of people have built quality muscle using 3x10-12 and other basic rep ranges just because they were consistent, and kept upping the poundages.
Progression for something basic should be something like:
Bench Press
200lbsx12
200lbsx12
200lbsx12
Since you got the same weight for all 12 of you reps bump that up to like 210 so you get like 10 reps, 9 reps, 7 reps. Then keep that same weight until you get 3x12 and then add weight. Very simple man
Ive found Wave loading (12-10-8) real good for strength gains using lower reps but honestly haven’t done enough on hypertrophy zone reps to give a great opinion. I know some authors on the site have mixed opinions about them so give them a try a little later on when you’re in tune to what your body responds to.
Dude
to be honest set and reps really don’t matter that much…what do you really think the difference is between 4 sets and 5 sets.
How much difference do you think will happen if you go from benching 150lbs x7 to 400lbsx7 or 150x11 to 400x11. Stop worrying about the details.
NOTE:
Since you haven’t posted this in the beginners forum I assume you’ve got specific goals and indicators that are telling you if you are further away or closer to you goal.
So you should really know what has stalled and should change the variables to get that going again. Am i right?
I use rep schemes that vary across the board depending on how I feel from day to day.
Right now I’m constantly mixing reps up and constantly seeing strength and size gains. So I don’t think there is a one wins all answer.