What does your Sets x Reps look like while cycling?

[layinback]

i'm on HRT, so i reckon i'm always "on", but being on or off is irrelevant regarding rep\ set scheme. i train for hypertrophy. short rest between sets. typical rep takes 4-5 second to complete, range of motion varies relative to routine.
rep range is 15 - 20 for first set for almost every movement. (clinical studies prove that high reps reduce myostatin in skeletal muscle. myostatin is the growth inhibiting protein in muscle.) i do a sub failure in the 10 rep range and a
failure set in the 7-9 rep range. about every 6 weeks i work in the 5 rep range on failure sets. when building i include some drop sets with very little rest between sets. i have 3 basic rep schemes. 20- 15- 10 - 7 -drop @ 12 , 15 - 10- 7
20 - 12 and as mentioned earlier faiure sets at 5 reps. all relative to what phase of training i'm in.
everything i do, routine sequence, muscle group split, strategic deconditioning etc.... is planned out.

 

[WinnyPumps]

I vary it alot. Sometimes I'll slam at 5 sets of a compound exercise, then do small set groups to finish the body part. Sometimes I do 10 reps, sometimes I do 6. Sometimes I do a standard 3x10 for a total of 12-15 sets. Sometimes Drop Sets, Partials to failure, Rest-Pause.

I think the key is to NOT have a set program.

Bingo! Nice

 

[Zyglamail]

depends on movement and goals.

 

[Mac173]

4 sets 8-12. Higher rep range if more concerned w/ cutting than bulking.

 

[WinnyPumps]

I vary it alot. Sometimes I'll slam at 5 sets of a compound exercise, then do small set groups to finish the body part. Sometimes I do 10 reps, sometimes I do 6. Sometimes I do a standard 3x10 for a total of 12-15 sets. Sometimes Drop Sets, Partials to failure, Rest-Pause.

I think the key is to NOT have a set program.

Well said sir, +1

 

[deejleos]

4sets at 8-10reps has never done me wrong


Sent from my iPhone punk!

 

[Judo Tom]

right now im on wendler 5/3/1 on or off.. going to be adding super sets for a bunch of muscle groups to see how they respond

 

[ppgfreak]

I don't change my workouts because I'm on cycle. I change them all the time to keep things different. I'll do 5 sets of five for a month to build up my strength. Then switch to 12,10,8,6. I never do the same workout for more than a couple weeks.

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[dvoted]

I change every week.
something like this
wk 1: 10 reps x 4 sets every muscle
2: 5 x 5
3: 20 x 3
4: 10, 8, 6
5: 12 x 4
etc

 

[BigDog1BR]

Rep untill you caint do any more and its still going to be your set