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  1. #1
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    set and rep scheme for strength

    what would be the best set and rep scheme to most likely increase strength as quick as possible???

  2. #2
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    anybody???

  3. #3
    Powrlftr is offline Associate Member
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    Sets of 3 for strength with mass gain, sets of 1 for strength gain with less weight gain.

    warm ups then 3 or 4 sets at your working weight.

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    so 3-4 working sets to failure???

    ive read on the internet about this program im currently doing, it consists of taking about 90-95% your max rep weight and doing it for 5 sets at 1 rep with 1 min rest inbetween sets then next time you do that exercise you decrease the rest time by 10seconds and so on until you are not resting at all and the 5 separate sets turn into 1 set of 5 reps! does this sound feasible??? it's been working for me so far i've had the greatest workouts in my life using this training! it really sounds like over time this could really build some strength and size! tell me what you think!

  5. #5
    Hit-That is offline New Member
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    That would be great if you are going for a 5 rep max.

    Starting with a base program of 5x5reps, then going to 5x3reps, then 5x1rep would be the best approach. This allows you to keep adding weight through the training cycle. Make sure and rest between the sets. I take up to 10 min when I need to.

  6. #6
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    Quote Originally Posted by Hit-That
    That would be great if you are going for a 5 rep max.

    Starting with a base program of 5x5reps, then going to 5x3reps, then 5x1rep would be the best approach. This allows you to keep adding weight through the training cycle. Make sure and rest between the sets. I take up to 10 min when I need to.
    could you explain how this system works?

  7. #7
    Hit-That is offline New Member
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    It's from WBS. You start at a much lighter weight than your max doing 5x5. You add weight every week(5-25lbs depending on your strength level). When you think you won't be able to perform 5 reps with the new weight, you drop to 5 sets x 3 reps and keep adding weight. Then 5 sets x 1 rep, keep adding.

    The guy's name is Todd. He'll get you stronger. 626 890 4466

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