Each set increases in weight, while lowering in repetitions. 4 x 6 either changing each week for a four week period or using a different method for each of four total sets of six in one workout: 4 x 6 – straight style with no rest in between each rep. 4 x 3/3 – 3 reps rest 10 seconds then perform a further 3 reps

As you increase the load, your repetitions are going to decrease. When you can So in our first example, the wave was 200 x 7, 210 x 5, and 220 x 3. After you successful complete the first wave your second wave would look like this: 210 x 7, 220 x 5, 230 x 3. If I were going to follow one of these rep schemes, I would pick the 12-10-8-6. You rest about two minutes in between each set. 18. dsun Total Posts: 4565: 07-04-08 10:48 PM - Post# 459224 . If you're an ectomorph, then you should be concentrating on one exercise per body part and that's it. Stan Jaffin Said: Wicked Willie Said: Stan: Scroll back quite a few pages in David's log...I hard typed that program for him to try.

Rep Scheme 12, 10, 8, 6, 12-15? 1 Answer. Update: yeah thnx but I kno tht Bob G lol, what I'm asking is how to use this rep scheme, is the 12-15 the amount of time it should take or what? 24 x 1, 12 x 2, 8 x 3, 6 x 4, 4 x 6, 3 x 8, 2 x 12, 1 x 24. The 12/10/8/6 Ascending Loading rep scheme for a bench press would look something like this: 100 x 12 reps, 115 x 10 reps, 130 x 8 reps, and 145 x 6 reps.

I'm not really sure.

But after reading this article, you won’t have any more excuses for not having a rep-scheme in place when you hit the gym…A rep-scheme is a designated amount of repetitions and sets you want to complete for each exercise during your workouts. This is reference to the days in the past, not the twice weekly workouts of today, which are appropriate and satisfactory.I’d start with a weight heavy enough to serve my musclebuilding need and to warm up and cuddle up to my groove.

You can choose to increase the weight each set if you’d like or you can keep the weight at the same. This rep-scheme also leaves room for flexibility. I'm not really sure. Does this mean you’re using lighter weights at the start and then adding as you go? I was seeking prime reps for maximum muscle engagement and max-range exertion.I added five pounds and the weight was just right for the next rep increment — in the max-range with thoughtful muscle control and form and focus. The last set is where and when I might jump the cliff and push madly for the sake of the last rep, beyond wisdom and my might.That’s when I tempted injury, two fools becoming one. Just make sure you write down your numbers so you know where to pick up the next time you bench press. It’s also the one you’ll find in my FREE book, With straight sets, your goal is to hit the same amount of repetitions for every set. Basically, wave loading requires that you perform “waves” of 3 sets on any given exercise. I'm currently on 4x12 reps, on most compound exercises, but i'm wondering what you all think of the 70's rep range, 10, 8 etc. Favorite Answer. 1 Answer. Anonymous. Wave loading is one of the most powerful rep schemes for stimulating massive amounts of muscles growth. But first…  For more on progressive overload and tracking progress for fast gains, grab a FREE copy of my book, So now that you know why rep-schemes are vital to muscle growth, here are the top 3 rep-schemes for muscle growth…The Straight Scheme is probably the type of rep scheme that you’re most familiar with. To kickstart rep-scheme success, I have sample workouts for you The premise for this one is simple: You’ll want to complete 4 working sets while increasing (ascending) the load on every single set. Your goal is to hit at least 12-reps.

Wave Loading (7/5/3) Wave loading is one of the most powerful rep schemes for stimulating massive amounts of muscles growth. I don't really understand rep schemes at all, and especially the above, am I supposed to do 12 reps then 10 then 8, 6 and then 12-15 all in one set? Cluster Protocols. The rep ranges you utilize will vary based on experience level. This is reference to the days in the past, not the twice weekly workouts of today, which are appropriate and satisfactory. For instance, if you’re performing side-lateral raises, you can set a straight scheme of 12-15 repetitions. Ascending loading is one of the best rep schemes for building size because it increases mechanical tension (time under tension), stimulates metabolic stress (the “pump”), and increases muscular damage (muscle fiber recruitment) – the 3 vital ingredients for massive muscle growth. Relevance. I usually like to finish with a heavier set. Now, you don’t have to continue with another wave after the second on this particular rep scheme.But if you can successfully complete the second wave, you’ll move onto the third one which would look like this: 220 x 7, 230 x 5, 240 x 3. The argument for moderate reps (8–12) The time-under-tension theory leads us to our third suspect: 8–12-rep sets. The 7/5/3 rep scheme in particular will lead to the greatest growth because it recruits high amounts of fast-twitch muscle fibers while also giving you decent strength gains. Relevance. The top 3 muscle building rep-schemes for skinny guys who want to pack on muscle as fast as possible…Get a rep-scheme of choice down on paper and stick with it for several months (at least) to see consistent, measurable progress. Your goal in wave loading for building size is to complete 2 full waves.

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