Straight Sets or Another Scheme?

Bigger Stronger Leaner Competitive Bodybuilding
1

Wrote this routine up earlier and I was hoping I could get some opinions. Almost everything is 3x6-8 (except for deadlifts and ab/calf assistance) because 8 reps is pretty optimal and I don’t like writing arbitrary rep ranges into my programs.

I have a question. Should I use straight sets (for example, 150x8/150x8/150x8) or ramped sets (145x10,150x8,155x6) or some other rep scheme? What is optimal?

Monday: Chest/Triceps

3x6-8 Incline Press
3x6-8 DB Bench Press
3x6-8 DB Flyes
3x6-8 Cable Crossovers
3x6-8 Tricep Dips
3x6-8 Skullcrushers

**4x10-15 Cable Crunches
**4x10-15 Hanging Leg Raises

Wednesday: Back/Biceps

3x6-8 Rack Chins
3x6-8 T-Bar Rows
3x6-8 Pulldowns
3x6-8 One-Arm Rows
5x4-6 Deadlifts
3x6-8 Barbell Curl
3x6-8 Preacher Curl

**4x15-20 Seated Calf Raise
**4x15-20 Standing Calf Raise

Friday: Legs/Shoulders

5x6-8 Full Squat
3x6-8 Leg Press
3x6-8 Lunges
3x6-8 SLDLs
3x6-8 Shoulder Press
3x6-8 Rear Laterals

**4x10-15 Cable Crunches
**4x10-15 Hanging Leg Raises

2

Also I guess I could move shoulders/biceps/triceps to Friday and do it 4 times a week with a break on Wednesday.

3

Either of those rep schemes work. One isn’t necessarily optimal .vs. the other. You can do both, just do the other one when you plateu. I personally like to do 2-3 exercises with a set rep scheme like 8 reps or so and then the final exercise I drop the weight and do 12-15 to finish off the muscle. I personally don’t like any form of pyramid type training except for legs.

Also I keep my training splits to upper/lower. I never liked training shoulders after legs, etc. If I do legs it’s just legs and if I do any form of upper body its just that and no legs. My .02

Gerdy

4

Listen to Gerdy, he is the man.
And correct too!

Joe