rep and set schemes for growth???

**HOLLYWOOD** · 03-22-2005, 07:14 PM

would something like 15,10,6,2 promote more muscle growth because it's hitting basically every rep range or would something like 3 sets of 5 reps promote more growth becasue of the heavy load recruting more fibers and also performing 3 sets in that range rather than one???

**Big Poppa Pump** · 03-22-2005, 09:37 PM

most people agree that heavy weight, low reps is the way to go for mass

**Aggression** · 03-22-2005, 09:53 PM

I like 10,8,6 increasing weight each set.

**Deezuhl** · 03-22-2005, 10:07 PM

Originally Posted by Aggression

I like 10,8,6 increasing weight each set.

i use the pyramid method also. if i dont get 10 on the 1st set cause i grabbed to heavy a weight i still go up even if my last set is only 2 or 4. I have seen the most gains this way. I have tried several methods also. everyone is different though.

**HOLLYWOOD** · 03-22-2005, 10:14 PM

Originally Posted by Big Poppa Pump

most people agree that heavy weight, low reps is the way to go for mass

so you agree with the 3 sets of 5 reps??? what about 3x3???

**Big Poppa Pump** · 03-23-2005, 12:25 AM

I personally like 10, 8, 6, 4...and just make sure to be strict and fail on every set.

**jordanfanatic23** · 03-23-2005, 12:27 AM

some people like swolecat will say to do supersets once in a while to give your muscles a good shock

**Juddman** · 03-23-2005, 12:30 AM

Originally Posted by jordanfanatic23

some people like swolecat will say to do supersets once in a while to give your muscles a good shock

I agree. I also agree on the 2-3 sets of 4 exercises for large muscle groups and 2-3 sets of 2-3 exercises for smaller groups(ie arms). Supersets are great to use to shock now and then, but not every week.

**jordanfanatic23** · 03-23-2005, 12:31 AM

Originally Posted by Juddman

I agree. I also agree on the 2-3 sets of 4 exercises for large muscle groups and 2-3 sets of 2-3 exercises for smaller groups(ie arms). Supersets are great to use to shock now and then, but not every week.

im the same way bro

**HOLLYWOOD** · 03-23-2005, 11:15 AM

so basically the pyramid is the most advanced way (in general) to spark muscle growth???

**Juddman** · 03-23-2005, 11:17 AM

Originally Posted by crosby7117

so basically the pyramid is the most advanced way (in general) to spark muscle growth???

Everybody is different, but most would agree yes. Give it a shot for a few months and see what you think.

**HOLLYWOOD** · 03-23-2005, 01:30 PM

Originally Posted by Juddman

Everybody is different, but most would agree yes. Give it a shot for a few months and see what you think.

i think ill do something like this 15,10,6,2 that way i hit all the rep ranges without sacrificing strength in the ones to follow...

**Deezuhl** · 03-23-2005, 03:45 PM

Originally Posted by crosby7117

i think ill do something like this 15,10,6,2 that way i hit all the rep ranges without sacrificing strength in the ones to follow...

i'm not sure how you plan to hit those #'s exactly. I dont even pay attention to the # of reps really when i pyramid. I just make sure warm up is around 15-20 and light. after that i stack the weight on and do as many as i can and i keep adding and do another set.

**BigJames** · 03-23-2005, 03:50 PM

I like 12,10,8,6 for a higher rep pyramid set and 10,8,6,4 for a lower rep pyramid set.

REMEMBER - muscles adapt very fast so the key os to change it up every once and a while. I think the rep ranges you want to hit depend on your goals. I personnally have found the best results for me at both the ones mentioned above. I would not consider a 15 rep set a working set unless I was doing very high rep sets due to injury or something. 15 is a warm up set, for me anyway.

**HOLLYWOOD** · 03-23-2005, 07:09 PM

Originally Posted by Fat Mike

i'm not sure how you plan to hit those #'s exactly. I dont even pay attention to the # of reps really when i pyramid. I just make sure warm up is around 15-20 and light. after that i stack the weight on and do as many as i can and i keep adding and do another set.

because of the 4 rep difference is about 20lbs difference for me from set to set with compound exercises and about a 10lbs difference for small bodyparts (arms) and isolation exercises. i tried it out today and i loved it, what im going to do is if i can successfully complete each set at the specific number of reps im going for, then i will bump the weight up and start from stratch and work up to the desired number of reps with the new weight! another reason y i like this rep scheme so much is because i didnt feel tired or unable to perform to my fullest in the next range, i think this has to do with different muscle fibers being stressed for each set...