Rep schemes for each program are included below the spreadsheets. I trained with Vince in the morning and his son, Guy, in the evening doing the same routine twice per day. 20. Mike R. Sweatn Total Posts: 9275: 01-30-07 08:58 PM - Post# 261084 . Share Tweet. I've been working on the 6x6 for about eight months now with slow strength gains. Employ set rep schemes such as 4x8, 5x7, or 6x6 with a moderate rest period of around 60-120 seconds. … 3 sets x 8 reps, 10 sets x 2 reps). Or you can keep volume the same, but perform it in a short amount of time (a.k.a: Increased Density). The climbing rep method can be used with an rep / set combination (e.g. And no drinking water during or immediately after the session! After the 3x8 set rep scheme, progress to 5x5, and then 6x6. 6x6 workout has anyone ever tried a 6x6 rep scheme for lifting? Rep speed was fairly rapid. Tom Kelso. bulch, try some front squats, finish them with some sissy squats. 6 reps at 80+% 1RM with a four to six second eccentric component. Some say you can still build mass while doing this while other say you should always stick to 8-12 rep ranges if you are trying to build muscle. Accentuated Eccentric. I do 4x5 or 5x5 compound lifts depending on the day, with a little 3x8 or 2x12 isolation work at the end. But I'm also trying to recomp my physique at the same time. Do you think you're tough? St. Louis, Illinois, United States. Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Method #2: Linear Periodization Lift 75% of your 1 RM for 8 reps, 80% for 7 reps, and ~85% for 6 reps. Assistance exercises may be added afterwards if desired, but these would usually be done for a more conventional set and rep scheme such as 3 sets of 8. Once conditioned try 8x8. The 5X5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken; the three most common approaches being as follows: hope this helps. Do you think you're invincible and have faced your greatest workout challenge? Example Rep Schemes Climbing Rep Scheme. This is what he did for fastest results. Contents1 12 […] Learn to arrange your sets and reps to gain strength without sacrificing muscle size; to hypertrophy your muscles without losing strength; or to lose fat without burning muscle. These can be run for specific lifts or all three lifts. The scheme starts your sets with a light weight and sees you increases the weight each set. If you hit your target weight for the final set, increase the set weights by 5-10 lbs the next week. 3–6 sets x 1. And no session lasted more than 25 minutes but it was damned hard. 4 x 1/1/1/1/1/1 – 20 seconds rest between each single rep. Thornley Variation: 4 x 3/2/1 – 3 reps, add weight, rest 10 seconds, 2 reps, add weight, rest 15 seconds, 1 rep. 19. If those are true, congratulations - you're the woman or man. The 24-50 Principle is the only set/rep scheme you need to avoid the most common pitfalls lifters face. Coach. The answer starts with the rep range. Lift heavy but make sure your volume increases! Volume = rep X set X weight. Strength and Conditioning. Here are two popular powerlifting programs in 12 and 14 week versions. HARRISBURG – Rep. Paul Schemel (R-Franklin) and 69 other members of the Pennsylvania House of Representatives have filed an amicus brief in the U.S. Supreme Court in the case of Texas v. Commonwealth of Pennsylvania, State of Georgia, State of Michigan and State of Wisconsin. The more-detailed answer is that reaching your fitness goal will depend on a variety of factors, including training frequency, nutrition, fitness level, and the amount of weight used.

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