Many people when they start training start with a standard 3×10 set scheme, i.e. 3 sets of 10 reps. Unfortunately many people stay with a similar scheme their whole training lives. The is nothing inherently wrong with such a scheme but it doesn’t allow you to train the the neural, muscular and energy systems to their full potential. So if you want to really reach your potential you will need to incorporate other set/rep schemes into your training.
It is generally recognised that lower reps (1-5) are best for strength development medium reps (6-12) are best for size and higher reps (12-20) are best for strength-endurance. These numbers are guidelines only, individual variations will happen.
Here are some schemes that you could experiment with.
- 8×3
- 5×5
- 3×8
- 2×15
These schemes are examples, you don’t need to follow each one in order or stay with one for the next 6 months. Instead, look at them as options that you can use within your programs, focusing on the schemes that fit best with your training goals.
It takes more than defining the set and rep scheme to develop a good program, so I will look at other components of your program e.g. training frequency and splits, etc., in future posts.
Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne
With a competitive career spanning over 30 years, Chris Dickerson has won most of the major titles in bodybuilding including the USA, Mr America and MR Universe. In the professional ranks, he was one of the most competitive bodybuilders of the late 70’s and early 80’s and won a number of pro shows culminating with his win at the 1982 Mr Olympia. Here is some video of his performance at the 1982 O.
Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne
Many people join gyms with the intention of building some muscle and looking better, yet after a few weeks they stop training. Although they may want to get bigger and stronger, they find that their motivation starts to wain. They find that the results don’t come quick enough (it is important to set realistic goals,) it takes too much time out of the day (it shouldn’t) or any one of a number of other reasons.
It is important to find what motivates you to train and use that to ensure your long-term progress. Use goal-setting, visualisation, inspirational photos and quotes, find a training partner to work with or whatever else you need to do to maintain your motivation for each and every workout at a high level.
Go for it!!
Remember to sign up for my 5 part Building Muscle and Strength e-course.
If you are interested in me personally designing your programs and helping you achieve your size and strength goals go to busy-fitness.com/online-personal-training/
Wayne
