Quick question on rep schemes

[Kjaxx]

Just seeing if you guys prefer a pyramid rep scheme or the 4 or 5 sets of 10 type of scheme for overall muscle building?

 

[NeuroRN]

I progressively overload each week. Increase in set numbers and rep.

 

[Poppy]

I get extremely board with all of this. What keeps me interested and from withering away is undulating sets n reps schemes. Over ~3 week blocks. Of course I’m basically washed up so that gives me a little sense of making “gains” although I’m just hanging on.

I also like changing bars and actual movements

 

[Kjaxx]

Got an example? Say over 4-6 weeks.

 

[JLee]

No real program here either. 3-4 sets of 12+. If I decide to do heavier lifts I shorten rep range and do more sets like 5 sets of 3 or 5. My workout is done when I feel like it’s enough. Sometimes it’s 16 total sets sometimes it’s more.

 

[Poppy]

Looking over my notes… lots of my movements are like yours. 3-4 sets of ~12. That seems to be the universal sweet spot… works for me too.

 

[Dirtnasty]

Depends on what I’m working on when strength I’m
5 reps or less on compounds 8-12 accessories. Hypertrophy is 6-12 on compounds 12 and above in accessories usually. But I like to usually mix the two up

 

[Kjaxx]

How often do you cycle between strength and reps

 

[NeuroRN]

3 sets x 10-20 reps (3 reps from failure)

Week 2
4 sets x 10-20 reps (3 reps from failure)

Weeks 3
5 sets x 10-20 reps (2 reps from failure)

Week 4
5-6 sets x 10-20 reps (2 reps from failure )

Weeks 5
5-7 sets x10-20 resp (1 from failure)

Week 6
6-7 setsx 10-20 reps (1 from failure )

Weeks 7 deload.

 

[Rusty]

I like to change programs every two months. My body gets use too stuff and I plateau so I keep changing it

 

[Dirtnasty]

I’m doing my first hypertrophy phase in three years. But going forward I’d like at least one 12 week hypertrophymesocycle each year I fell my joints are memfeeling better with the “lighter weights” and i really think it. Will with muscle endurance and I will be able to do more sets of heavy reps to get better gains goring forward In power lifting me so

 

[Jonny]

NeuoRN I assume this is the concept you follow I’m assuming. Do you find there’s benefit to this over just going to within one rep of failure every week?

 

[NeuroRN]

I think there’s value in staying at the minimal effective volume. Which has to be increased over time.

It’s basically the RP template but I needed more specificity than the we’re giving at the time. They have since put out some new templates but I’ve been doing my own thing for a bit.

If you haven’t read their principles of Hypertrophy training book it’s a great read.

 

[Jonny]

I have watched quite a few of Israetels videos but never tried a program specifically. Is it safe to assume the main benefit over going harder like within one rep max every week is simply better recovery or?