Building is the aim, but with all the set and rep ranges out there which one should you use?
There was the famous 6×6 & 8×8 that was used by Vince Gironda
Or the hugely successful 7-5-3 Wave Loading System found under the tutelage of Charles Poliquin
You even heard stories of how well people did on Dorian Yates’ ‘Blood & Guts One Set to Faliure’
Some even did phenomenally well on the very simple 4×8-12
But the truth is that all of the systems work, lets be honest and accept that if they didn’t work they wouldn’t be spoken about.
The hardest part isn’t finding a set/rep scheme that works, it’s finding one YOU can stick with for the long haul, in our society of quick fixes and instant gratification we want to add 30lbs of lean muscles, drop 50lbs of body fat and look akin to a Greek God all by last week.
Sadly life doesn’t work that way. If you want to build some decent lean muscle you will need to be prepared to put in the hard work, eat adequately and have everything pretty much on point. This doesn’t mean you shouldn’t have a life but you must understand that the more effort you put in and the more sacrifice you’re willing to make the faster and less time you will need you will achieve your results (which could still be in the years in most cases).
Now the obvious points are out of the way it’s time to give you some options to help you on your way to a better you.
The rotation of set/rep schemes will be set using a 3 days on 1 day off rotation until you have done the particular set/rep scheme 4/5 times (this will last mean each set/rep system will last around 3 weeks or so) with a total of 4 different rep/set options to go though. The main exercises will stay the same for all 4 mini blocks, as for assistance work you can add in some DT (Density Training) that should take no more than 10min and the chosen assistance movements can change every 3/4 workouts if you feel the need, but remember a change is only needed if you have become stagnant on that particular exercise.
Parameters for the mains lifts:
First 5 Workouts (weeks 1-3):
Loading % of 1RM: 70%,75%,80%,60%
Tempo: 6-1-1-1 and 2-1-1-1 for the 20 rep set
Rest: 90 Seconds
Second 5 Workouts (weeks 4-6)
Loading % of 1RM: 75-80%
Rest: 30 Seconds
Third 5 Workouts (weeks 7-9)
Loading % of 1RM: 80-85%
Rest: 90-120 Seconds
Forth 5 Workouts (weeks 10-12)
Loading % of 1RM: 82,85,87,90,92%
Rest: 120 Seconds or as needed
The main lifts will be comprised of the following:
– Squat (Front or Back)
– Bench Press (Incline of Flat)
– Deadlift (Overhand only)
– Bent Over Row (Supinated Grip)
– Press (Military or Behind Neck)
– Pull Up (Weighted or Body Weight)
Now it’s time for the interesting part, the workouts themselves.
Based on 3 working days you will only be required to do 2 movements per workout, plus 1-2 assistance movements if you feel the need.
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)
A1 – Deadlift
B1 – Press
C1 – Lateral Raise – Do one set of C1 followed by C2, minimal rest between transitions.
C2 – Face Pull or Reverse Fly (5-10min on timer, do as many reps as possible in the time limit)
Day 4: Off
The above is a very simple progression that will help you build some quality lean muscle tissue while keeping things fresh and interesting. as I mentioned above you can change your assistance exercises as you see fit but try to keep the main movements the same as this will help with the accumulation f overload stimulus.
One benefit of these workouts is that they won’t take long to complete, perhaps 40min tops meaning that you will have lots more free time to spend with friends and family, eat lots of good foods and because the workouts are so short you will look forward to your next one, unlike some other extreme training programs that kill your motivation to train.
You will also need to make sure you’re eating enough, if you want my opinion on how to make a educated guess then do the following:
LBM (Lean Body Mass) x 17-19 = Daily Calories
LBM x 1-1.2 = Protein in Grams for the day x4 = calories from protein.
Protein x 1.5-3 = Carbs for the day (1 if you’re a desk jockey. Use 2 if you’re somewhat active at work and 3 if you’re job is very physical) x4 = Calories from carbohydrates.
Daily Calories – (Protein Calories + Carb Calories) = Calories of Fat per day, divide this number by 9 to get your daily grams of fat.
Now go and make some progress.