Alternative Ideas To 4 X 12 Reps

[The Wogmeister]

I’ve been banging away with 4 to 5 sets of 8 to 12 reps, 3 or 4 different exercises per body part twice a week for about 4 months now and it’s time to change.

Any recommendations? 5x5 looks favourite but open to suggestions....

 

[Mark1234]

Do a strength routine like 5x5 or 5/3/1. Good way of breaking through plateaus and will help renew motivation if you are getting a bit bored of your training.

 

[GhostOf2Can]

Multiple rep ranges per workout is what I usually do

Exercise 1: 6 - 8 (or lower)
Exercise 2: 15 - 25
Exercise 3: 8 - 12
Exercise 4: 12 - 15

Use all the rep ranges possible

The above is an extreme example but you get the idea. Dunno why you would train exclusively in a single rep range all the time

Seems a bit dumb

 

[Reacher]

I've tried different stuff 'method's' and 5x5 i like for the strength and heavy element of it.
but personally I just use different ranges for different exercises, low end 6 -8 on compound type movements, then higher on more accessory or isolation stuff.
Always do higher reps as I warm up, but then drop to 2 and 3 reps feeling the weight as I get to my working sets on compound stuff.
6 reps on a cable flye seems meh, but 15 reps good...

in short, I do all sorts of everything at some point in a session, exercise, muscle group and point in workout depending.

crazy....

 

[pooley1810]

Multiple rep ranges per workout is what I usually do

Exercise 1: 6 - 8 (or lower)
Exercise 2: 15 - 25
Exercise 3: 8 - 12
Exercise 4: 12 - 15

Use all the rep ranges possible

The above is an extreme example but you get the idea. Dunno why you would train exclusively in a single rep range all the time

Seems a bit dumb

This is how I train
Basically cover all bases throughout the workout using a variety of training techniques
Lower rep ranges for strength, moderate for hypertrophy, cluster sets will add volume, drop sets enable you to push past failure if training solo

 

[Reacher]

I did a rest pause set at the end of my Hammer shoulder press today and made a conscious decision to include rest pause in my sessions again.
delicious

 

[The Wogmeister]

Thanks for the replies! I've never considered doing anything over 12 reps ever, I've never read about it anywhere either. I have tried the 5x5 and it was pretty good and I like pyramiding but I'll give this a go.

 

[Big Balls]

This is how I train
Basically cover all bases throughout the workout using a variety of training techniques
Lower rep ranges for strength, moderate for hypertrophy, cluster sets will add volume, drop sets enable you to push past failure if training solo

why not good old fashioned pyramid training?

 

[kosai1111]

Wow, I like it. Frankly speaking, this seria of exercises is very good.

 

[mrswagson]

I’ve been banging away with 4 to 5 sets of 8 to 12 reps, 3 or 4 different exercises per body part twice a week for about 4 months now and it’s time to change.

Any recommendations? 5x5 looks favourite but open to suggestions....

i do 5x10-14
works for me

 

[TITO]

I tend to stick to 3x12 on most exercises now as I don’t train heavy anymore and it makes keeping an eye on progressive overload much simpler.

I’ll do multiple sets of 20 reps for calves and rear delts etc tho

 

[noel]

I’ve been banging away with 4 to 5 sets of 8 to 12 reps, 3 or 4 different exercises per body part twice a week for about 4 months now and it’s time to change.

Any recommendations? 5x5 looks favourite but open to suggestions....

reduce to 2-3 working sets and work on increasing weight

or add another day but in the over all plan of lower volume

or go there other way and do some GVT....for a little period......10x10