How you guys feel about this rep scheme and sets

Discussion in 'Training Forum' started by 350lift, Nov 23, 2019.

  1. 350lift

    350lift Member

    I do one warm up sets to get fired up and make the mind muscle connection easier by getting a tiny pump

    then three sets of 7-10 reps of the heaviest I can do

    then pyramid down two sets after and make each set 12 reps and make sure by the last rep it’s the last I can do by full squeezing and strict form

    aim to get a rounded strength hypertrophy approach through this
  2. johntt44

    johntt44 Member

    Sounds like it would work. Heavy sets and pump sets.
    350lift likes this.
  3. I'd drop the reps down to the 3-5 range for straight strength. Maybe up the hypertrophy sets up to 15-20. That's up to you though.
    350lift likes this.
  4. 350lift

    350lift Member

    Yeah I figured I’d keep it like this to try to hit both a bit. I’ll see how it goes
  5. jJjburton

    jJjburton Member Supporter

    hypertrophy happens in the 8-12 rep ranges.
    350lift likes this.
  6. 350lift

    350lift Member

    Yeah I know
  7. Screamsofnoreply

    Screamsofnoreply Junior Member

    Make sure you warm up properly, just one set then jumping into heavy working sets is not a good idea esp in winter.

    Hypertrophy is not about reps, it is about time under tension so about 40-45 seconds a set. Typically for most people 12-15 reps fits this criteria, it all depends on rep speed.
    SteroidsBro and JC Grifter like this.
  8. DonaldPump123

    DonaldPump123 Member

    Exactly, this is why I never put a number on the amount of reps I do. Every set is controlled tempo and to failure or very to failure. Even if it's just 135 on the bench, if I can get 35 reps then I will do so. Your muscles don't know shit about the weight you're using. Push hard and go to failure and get a sick pump doing it. High reps pyramiding up in weight until short of 10 reps. I don't even count sets either, just keep going and going until I can't get 10.
    Screamsofnoreply likes this.
  9. Think OP caught himself a temp ban.

    Can't auto tag him. Was wondering why it's been so quiet around here the past few days.
    murray312 likes this.
  10. Sworder

    Sworder Member

    I was wondering where he was at too. Do you know what post it was that gave him the ban hammer?
    murray312 likes this.
  11. i think it was probably due to the 5 or 6 rage posts after @Cornfed said don't get your panties in a bunch.
    murray312, Cornfed and johntt44 like this.
  12. johntt44

    johntt44 Member

    Bring 350lift back from banishment!
    murray312 likes this.
  13. Sworder

    Sworder Member

    Pristine Anabolics Intro

    Am gonna start reading here. Quite interested in what happened since Millard typically won't ban except for threatening of one's life or something really bad.
  14. Cornfed

    Cornfed Member

    Lmao. Good times
    MisterSuperGod likes this.
  15. murray312

    murray312 Member

    Oic now.