Workout Set and Rep Schemes
I have been getting question after question of should I be doing just 3 x 10 (3 sets of 10 reps) during my resistance training? There are countless workout schemes that can be used. Below are just a few. What one is best depends on a number of factors; what you are training for, your training experience, your training age as well as your chronological age, etc. Within this time frame, set and rep schemes refer to one exercise and one workout. Here are couple of variations that are frequently done in strength training.
| Plateau Load | 5 x 5 @ 75% |
| Step Load | 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85% |
| Step Load plus Back Off | 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%, 3 x 5 @ 65% |
| Reverse Step Load | 1 x 5 @ 85%, 1 x 5 @ 80%, 1 x 5 @ 75%, 1 x 5 @ 70%, 1 x 5 @ 65% |
| Traditional Pyramid | 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70% |
| Reverse Pyramid | 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80% |
| Ascending Half Pyramid – Light to Heavy | 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80% |
| Descending Half Pyramid – Heavy to Light | 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70% |
| Ascending Rep Pyramid | 1 x 4 @ 70%, 1 x 5 @ 70%, 1 x 6 @ 70%, 1 x 7 @ 70%, 1 x 8 @ 70% |
| Descending Rep Pyramid | 1 x 10 @ 70%, 1 x 9 @ 70%, 1 x 8 @ 70%, 1 x 7 @ 70%, 1 x 6 @ 70% |
| Standard Set Wave | 1 x 10 @ 60%, 1 x 10 @ 67.5%, 1 x 10 @ 65%, 1 x 10 @ 72.5% |
| Ascending Half Pyramid Wave – Light to Heavy | 1st Wave: 1 x 10 @ 70%, 1 x 8 @ 75%, 1 x 6 @ 80%2nd Wave: 1 x 10 @ 72.5%, 1 x 8 @ 77.5%, 1 x 6 @ 82.5% |
| Descending Half Pyramid Wave – Heavy to Light | 1st Wave: 1 x 6 @ 80%, 1 x 8 @ 75%, 1 x 10 @ 70%2nd Wave: 1 x 6 @ 82.5%, 1 x 8 @ 77.5%, 1 x 10 @ 72.5% |
| Stable Heavy to Light | 1 x 1 @ 90%, 1 x 6 @ 75%, 1 x 1 @ 90%, 1 x 6 @ 75% |
| Ascending Heavy to Light | 1 x 1 @ 90%, 1 x 6 @ 75%, 1 x 1 @ 95%, 1 x 6 @ 80% |
| Descending Heavy to Light | 1 x 1 @ 95%, 1 x 6 @ 80%, 1 x 1 @ 90%, 1 x 6 @ 75% |
| Cluster Sets | 4 –5 x 5 x 1 @ 3RM load with 15 seconds rest in between each rep |
| Rest Pause/Myo Reps | 15-20+5x @ 50% load with 15 seconds rest in between each set |
| Daily Max plus Back Off | 1 x 5 @ 60, 1 x 3 @ 70%, 1 x 2 @ 80, 1 x 1 @ 90%, 1 x 1 @ 90+, 3-5 x 2-3 @ 80-90% |
| One Set Special | 1 x 5 @ 50%, 1 x 4 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 3+ @ 90% |
| Progressive Load | 1 x 2 @ 70%, 1 x 2 @ 75%, 1 x 2 @ 80%, 3 x 4 @ 85% |
| Joe Kenn Wave | 1 x 2 @ 75%, 1 x 4 @ 85%, 1 x 2 @ 75%, 1 x 4 @ 85% |
| Joe Kenn Wave-3 | 1 x 2 @ 75%, 1 x 2 @ 80%, 1 x 4 @ 85%, 1 x 2 @ 75%, 1 x 2 @ 80%, 1 x 4 @ 85% |
One can also use different set and rep schemes for the same objective at different training phases (e.g. plateau load in accumulation phase, step load in intensification phase). The options are endless. The key is having objective on mind, but still providing certain variability to avoid boredom at least, or providing stronger stimuli. Certain athletes will just prefer certain variations. For example, I just hate plateau load option ~ I can do lot more work with wave approaches with same “mental load”.
