How does this rep/set scheme look like?

[BigBruiser]

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Hey guys i was curious to get your opinions on some rep/set schemes i was thinking about.... I have currently been doing a 5x5 routine for a few months now and i would like to change up the set/rep scheme a bit.. however im not sure if i should change the 5x5 sets to possibly 4x8 and use the same linear method of adding weight.. or perhaps using a pyramid scheme with something like 10 8 6 4 or 8 6 4 2 1 ?? Please help!!

 

[big4life]

Right now I'm using a pyramid scheme where my working sets will go 8-6-4-2, and then on the last set I'll start stripping weights, and push out as many reps as I can. I only do this on my primary lifts, incline bench, deads, and squats, all the other lifts go 8-6-4-4. I like the way it's working for me, and I have done, and liked the 5x5 routine in the past.

 

[Protobuilder]

What are your goals?

The exact set/rep scheme is less important than using a progressive scheme. IOW, pick a set/rep scheme (5x5, 3x8, 10x3, w/e) and then add weight to the bar as often as possible. When you get all 3x8, add 5 pounds. Or when you get all 3x8, shoot for 3x10 next time, or 4x8 next time, etc.

One way to get around worrying about the set/rep scheme is too mix it up by doing 3x8 on Day 1, and then 10x3 on Day 3 or w/e. Or start w/ 5x3 and finish with 2x10-12, etc.

A real simple, nice set/rep scheme is: 8, 6, 4 . . . when you get all 18 reps, add weight, and shoot for 18, repeat. . .

 

[blut wump]

There's not really much to say here except to ask why you'd prefer 4x8. Is that 4 sets of 8 or 8 sets of 4?

Basically, don't just switch things up for no reason. If you want to concentrate a little more on your endurance then switching to sets of 8 or 10 might be a way to do that. If you want to work more on straining with heavy weights then switching down to 4s, triples or even singles would be effective.

The principle of the 5x5 methodology is really simple: keep trying to add weight to the bar at your chosen rep range. All I'm saying here is have some good reason for the rep-range you're choosing. They're pretty much all good for something.

One good reason for choosing a rep-range could simply be that you think you'd enjoy it for a while.

 

[BigBruiser]

Ah ok thanks for the info, My goals are currently to gain strength/mass which is why i went on the 5x5 routine, like i said ive been on it for a few months now and i just thought it may be good to switch up the reps however i didnt want to pick a rep/set range that would lead to over/undertraining, sorry maybe im stressing out too much over this but id just like to have peace of mind knowing im using the right range .

 

[Protobuilder]

Any set/rep scheme can lead to overtraining. It's not a function of the number of sets / reps you do, although that plays a role. Overtraining comes from an accumulation of fatigue, which is just a matter of doing a shitload of work for a certain length of time such that you can't recover from it. You can bury yourself with singles, or with sets of 50, you see? don't let a fear of overtraininig determine your set/rep scheme.

If you're able to still make consistent gains in terms of weight on the bar, I'd keep the 5x5.

 

[BigBruiser]

Ya i see your point, thanks for the speedy replies much appreciated!

 

[oso0690]

Big bruiser, get to know your body more about if you're overtraining or undertraining. The 5x5 is just a cookie cutter and can definately be altered for a particular someone. What you really need to know is how it works and the function in terms of ramping up weight, over reaching, and then deloading to take out the fatigue and show the fitness you gained.

 

[Devastation]

if your goals are strength/mass, the rep sets are less important then the volume being done. also i'm far from a proponent of 5x5, BUT if that's what you know do it. only instead of doing 5x5 on flat bench EVERY week, do it with floor presses, with boards, with chains, with bands, with declines, with heavy db's, etc. pick a different exercise every time you bench, your strength will increase much faster and you will be less likely to overtrain that movement. as far as mass, you need to change your diet if you're not gaining weight

 

[Protobuilder]

if your goals are strength/mass, the rep sets are less important then the volume being done.

Why do you say that? Maybe for mass, but for strength? Ten singles w/ 90%1RM is very different than one set of 10 w/ your 70% 1RM. I don't see you gaining as much strength on the latter set/rep scheme.

Love that avatar, BTW.

 

[BiggT]

With changing exercises, I always felt it depends where you are in training.....I cringe when I see guys who flat bench 185x3 at a bodyweight of 200lbs doing bands, chains, floor presses, etc etc.....just bench until you simply can't get stronger at that lift anymore .

Although strength is relative, I think you should milk the simple things as long as they still work, or you have a bunch of guys getting burried with a 225 bench asking what their 'weak link' is, when the weakness is their whole body.

 

[Devastation]

Why do you say that? Maybe for mass, but for strength? Ten singles w/ 90%1RM is very different than one set of 10 w/ your 70% 1RM. I don't see you gaining as much strength on the latter set/rep scheme.

Love that avatar, BTW.

the only difference is 1x10 @ 70% exedes the range of optimal training effects (which will lead to a loss in strength), especially if done for more then 1 set, while 10x1 @ 90% is definately at the top end of the range of volume for that weight range, it is within limits of an acceptable training range

so you are right when you say you wouldn't gain as much strength on the 1x10 as you would likely be overtraining if you did that rep set scheme for any amount of time

that's why i always contend volume is key to strength. mass is 90% a result of diet and the remainder to training



biggt, as far as switching exercises the conjugate method can be applied by anyone at any level. chains, and definately bands, are a more intermediate training tool, without question. but remember weights are relative also, a female benching 185 for 3 at a bodyweight of 132 or even 148 could certainly start employing chains and bands in their workouts, if strength is their primary goal. however, i agree a male benching 185 for 3 that also weighs 185 is definately in the beginner class of lifters and should wait to emply bands and even chains.
i think floor presses should be a primary movement for everyone, beginner to elite lifters. they're a great exercise

 

[fortunatesun]

I agree with Devastation on this one that volume is an important area that is often overlooked. Volume is what directly increases your work capacity. An increase in work capacity leads to an increase in strength. An increase in work capacity will also make you less tired after, say, unloading a truck of bricks.
One tried and true method of volume training is doing away with a rep scheme and going by an amount of time. This is old school for olympic lifters and has been adopted in powerlifting. How many power cleans, front squats, push presses can you do in 3 min? Or 3-4 sets of 3 min. each? The possibilities are endless. The term for this is repetition training.