Rep Schemes: Taking Lifting Seriously

So you’re a Body-Builder and deep in a program ..Looking for some more info.. Need a change-up?

Do you know what kind of lifter you are? Do you know what a rep is and why changing training styles is important? Below is some more detailed info on how to play around with rep schemes.

You must perpetually overload the muscle. This means that you’re talking yourself into lifting, pushing, or pulling something that seems heavier than you could ever want to lift– and it’s changing the look on your face as you do it– yet, you still do it– and as many times as possible.

HOW WELL YOU DO THIS,

IS DIRECTLY RELATED

TO THE LEVEL OF YOUR GAINS.

Gains can be: Strength, Endurance, Muscle Size,  Body Composition, Skill, Speed/Power, etc.

You must shock your body- with movements that you haven’t done before, exercises you aren’t good at. You have to work on your weaknesses and imbalances. Think of yourself as one huge muscle.

You must diversify the style, speed, and duration of your movements, the kinds of exercises and planes and ranges of your motion, as well as when and in what sequence, and with what energy source.

Why is this all so important?

You have to break down muscle fibers so that when your body restores this damage and lays down new fibers – they are much more capable of meeting the demands of your movement, aka ADAPTATION

Same Muscle Group:

Working the same part of the body is attempting to control and use blood flow in the most efficient manner. The thinking behind this method is that you are capable of lifting greater loads as all of your oxygenated blood and energy is concentrated in the target muscles.

Opposing Muscle Groups:

This method is my personal favorite. It gives you an awesome feeling — what lifters call a pump– and you will feel in command of your anatomy, maybe even learn a thing or two about your body. Think of it as holistic lifting. 😉

You train opposing muscles, so let’s say you are working on lower body.

1st set: Work the Anterior: Quadriceps with knee extensions – bilateral work, or pistol squats – unilateral work.


Rest


2nd set: Work the Posterior: Hamstrings with reverse hyper-extensions or leg curls taxing the muscles just opposite the Quadriceps.


Super Set: or Tri-Set:

The fastest and easiest way to increase the intensity and caloric expenditure of your workouts. Using the same example above, do exercises back to back without taking a rest. You will be fatigued for sure but burning fat and building endurance simultaneously.

For Tri-Sets, you do three instead of two without resting in between.

Pyramiding:

The most common training method of them all. After warming up:

1st set: Start with a load that you can complete 12-15 reps


2nd set: Increase load and shoot for about 8-10 reps


3rd set: Load for 6 reps.


This overloads the muscle successfully and works well for building lean muscle, strength and endurance.

Reverse Pyramiding:

This is the reverse of the above description. Always warm up first.

1st set: load for 6 reps max (meaning you can load for 1, 3, 4, etc)


2nd set: reduce load and push through 8-10 reps


3rd set: load for 12-15 reps.


This Rep Scheme gives your body the chance to lift maximum weight before fatigue sets in. It is a great way to get your numbers up. The more frequently you are able to maximize the lbs on the first set, the easier this whole routine will become and you will be lifting heavier than you thought you could in no time.

Drop Setting:

This is a really great Rep Scheme to wake up a certain muscle group that is just not responding in the way you would like. It could be genetics, or neglect, whatever the case, you’re ready to face it head on.

1st Set: Any exercise at your heaviest load but bearable. The load you can do for about 6 reps.


2nd Set: Reduce the load by half and do as many reps as possible. AMRAP. Depending on the exercise, it may be advisable to have a spotter present because this is very close to training to failure.


Optional Continuation: Drop Setting to Failure: You can continue to decrease the weight and by any increment you like until it is the lightest it can be – and you can no longer move in the exercise’s range of motion.

Types of Training to Failure:

  • Set Assistance /Positive Failure

Any exercise any load, in the final reps a spotter assists you past a sticking point or muscle fatigue. By doing this it is a successful and positive way to not only overload the target muscle but complete the set. You can use a resistance bands on a pull-up as a form of assistance.

  • Negatives

This is the greatest way to acquire any skill/movement/exercise when strength held you back in your first attempt.

Ex. Pull ups. Hold yourself at the top of the bar and slowly lower. Rest and repeat. Soon the pulling motion will come much more naturally to you.

  • Partial Reps/ Pulses

However many sets of any exercise it takes to find yourself exhausted and target muscles fatigued. Continue going through sets getting through all reps at the original desired load, BUT by moving in pulses that cover only a portion of the full range of motion of the exercise.

  • Giant Set:

1st set: Any exercise with a weight that you can do for about 10 reps.


Pause for five seconds


 2nd Set: Do it again- and then again and again and again until you can only complete two reps of the exercise.


  • Pausing and Repeating:

This is another overloading method where instead of dropping the load, or doing partial reps aka pulses, you put the weights down and rest for 10 seconds and then repeating until you move. Failure, get it.

 

 

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