TIP: DO THIS SET-REP SCHEME FOR SIZE

[01dragonslayer]

When you first start lifting weights, just about any set-rep scheme will work. Three sets of ten reps (3 x 10) seems to be the universal approach. That works... until it doesn't. There are several effective set-rep protocols, but here's a simple one to try if your main goal is gaining muscle.

10/8/6/15-20 USING 50-75% OF 1RM​

• Set 1: 60% of 1RM (one rep max) x 10 reps
• Set 2: 70% x 8
• Set 3: 75% x 6
• Set 4: 50% x 15-20 reps

1. The first three sets are done with gradually heavier weights and progressively fewer reps.
2. The fourth set will finish you off with high-rep pump work.

This approach is very effective for pure muscle growth since it attacks all the zones that have the greatest impact on hypertrophy.

This method will be even more effective when used with proper workout nutrition (including pre-workout nutrition) because the main benefit of the last high-rep set is to bring nutrient-rich blood into the muscle that was stimulated during the earlier, heavier sets.

 

[YourMuscleShop]

When you first start lifting weights, just about any set-rep scheme will work. Three sets of ten reps (3 x 10) seems to be the universal approach. That works... until it doesn't. There are several effective set-rep protocols, but here's a simple one to try if your main goal is gaining muscle.

10/8/6/15-20 USING 50-75% OF 1RM​

• Set 1: 60% of 1RM (one rep max) x 10 reps
• Set 2: 70% x 8
• Set 3: 75% x 6
• Set 4: 50% x 15-20 reps

1. The first three sets are done with gradually heavier weights and progressively fewer reps.
2. The fourth set will finish you off with high-rep pump work.

This approach is very effective for pure muscle growth since it attacks all the zones that have the greatest impact on hypertrophy.

This method will be even more effective when used with proper workout nutrition (including pre-workout nutrition) because the main benefit of the last high-rep set is to bring nutrient-rich blood into the muscle that was stimulated during the earlier, heavier sets.

The 10/8/6/15-20 set-rep protocol you've described can be an effective approach for gaining muscle. By starting with lighter weights and higher reps, and progressively increasing the weight while decreasing the reps, you stimulate different muscle fibers and create a cumulative effect on muscle growth. The final high-rep set helps promote nutrient delivery to the muscles, enhancing their recovery and growth

Libby