I'm not really sure For pure muscle gain, use volume in a moderate rep range and shorten the rest periods. The 8-12 rep range is the best for mass. For gaining size and strength, the classic 5 x 5 stands tall, but working with 2 to 6 reps and using techniques like clusters and contrast sets also work. Ask yourself this: Is your chest program bench press, incline press, dumbbell press and dumbbell flyes? The 12/10/8/6 Ascending Loading rep scheme for a bench press would look something like this: 100 x 12 reps, 115 x 10 reps, 130 x 8 reps, and 145 x 6 reps. Most lifters do best with three ranges: 3-5 reps, 6-8 reps, and 9-12 reps. If you're a rank beginner who still doesn't have great technique and a feel for each lift, you need to increase those rep numbers a bit—to 6-8, 9-12, and 13-15 reps. My understanding of Dave’s 12-10-8-6 is that you lift all the weight you can (with 2 in the tank) for each set, raising the weight when you achieve more than the target reps for each … I'm not really sure My understanding of Dave’s 12-10-8-6 is that you lift all the weight you can (with 2 in the tank) for each set, raising the weight when you achieve more than the target reps for each … don't really understand rep schemes at all, and especially the above, am I supposed to do 12 reps then 10 then 8, 6 and then 12-15 all in one set? If you're doing this many exercises for the chest with a rep scheme of 10-8-6-15 on each exercise, then you're overtraining! The 10,8,6 Training Method is not the single best workout program because such a program doesn’t exist. For the purpose of this article, note that each weight example assumes a 1RM of 315 lbs. 4x8, 6x6, and 10/8/6/20 have been around forever and … Though he is no longer with us (he passed in 1997), his training methods still influence many. Sure, there are many other ways to train, but the 10,8,6 system is a good place to start. I am considering switching to one of these two pyramids out of boredom. I am currently following Doug's 4 day split. Just chose a weight that allows you to do this number of reps. You don't need to be that strict counting reps on every set, just start with 12 on your lighter set and go for 12 on each set, although you can only do 10 or 8 as you increase the weights Standard Sets. 4×8, 6×6, and 10/8/6/20 have been around forever and … don't really understand rep schemes at all, and especially the above, am I supposed to do 12 reps then 10 then 8, 6 and then 12-15 all in one set? I just started a new training block, and Gironda’s 10-8-6-15 system is what I am currently using as the core for my set/rep scheme (1 set of 10, 1 set of 8, 1 set of 6, and finally 1 set of 15 reps). The 8-12 rep range is the best for mass. I know this may be a stupid question but I was just curious about the 4 set routine with reps 12,10,8,6 for an exercise. I thought it gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. The rep ranges you utilize will vary based on experience level. For one thing, most people take the "everything and kitchen sink" training approach that they see in magazines. I will present the rep schemes in the exact order in which they should be introduced to a new trainee. For gaining size and strength, the classic 5 x 5 stands tall, but working with 2 to 6 reps and using techniques like clusters and contrast sets also work. Wave Loading (7/5/3) Wave loading is one of the most powerful rep schemes for stimulating massive amounts of muscles growth. When I was training, I tried to do all of those rep ranges in the same workout I’d lift heavy with low reps, light with high reps and moderate weight with moderate reps.