When most guys start hitting the gym, the last thing they think about it a rep scheme. Instead, they mindlessly go from the bench press, to the dumbbell rack, to machines on a whim—winging their workouts. And that’s okay. As long as you’re “winging it” because of ignorance… Because you haven’t heard of how important sticking with rep-schemes can be to see explosive muscle growth in a short amount of time.
But after reading this article, you won’t have any more excuses for not having a rep-scheme in place when you hit the gym…
A rep-scheme is a designated amount of repetitions and sets you want to complete for each exercise during your workouts. They’re consistent, measurable training patterns that challenge your body and encourage muscle growth… And I’ve got three of the best for you in this article. But first…
Why Do I Need A Rep-Scheme?
Rep-schemes are important for several reasons…
Rep-schemes help you set goals in the gym. For instance, if you’re a beginner, maybe you want to work your way up to benching 3 sets of 8 reps at 100-pounds. You can’t work your way up to that number by mindlessly lifting weight in the gym… And you won’t want to. You’ll need a measurable way to track your progress so that you can hit your target goal in the fastest time possible. Which leads to the next point…
Rep-schemes help you keep track of your progress in the gym. The key to muscle growth is Progressive Overload—the training method in which you increase the amount of weight you train with consistently over a period of time (I’ve written more about it HERE)… And there is no better way to ensure you practice progressive overload than by using rep-schemes during your workouts. This way you can measure how your strength increases every week.
For more on progressive overload and tracking progress for fast gains, grab a FREE copy of my book, Bulk Up Fast HERE.
Rep-schemes challenge you to grow. Without a set rep scheme, you’re more likely to settle for 7-repetitions than putting every last bit of effort into completing that 8threpetition if your rep-scheme calls for it. Because rep-schemes have a designated amount goal for you to complete, you’ll be challenged to reach the goals every time you hit the gym.
So now that you know why rep-schemes are vital to muscle growth, here are the top 3 rep-schemes for muscle growth…
The Straight Scheme is probably the type of rep scheme that you’re most familiar with. It’s also the one you’ll find in my FREE book, Bulk Up Fast(grab your copy HERE).
With straight sets, your goal is to hit the same amount of repetitions for every set. For instance, if you’re on the bench press, you’ll shoot for 4 sets of 8 repetitions. Straight forward. You can choose to increase the weight each set if you’d like or you can keep the weight at the same. Just make sure you write down your numbers so you know where to pick up the next time you bench press.
This rep-scheme also leaves room for flexibility. For instance, if you’re performing side-lateral raises, you can set a straight scheme of 12-15 repetitions. Your goal is to hit at least 12-reps. If you hit 15, stop there and make sure to increase the weight on the next set.
To kickstart rep-scheme success, I have sample workouts for you here.
Ascending Loading (12/10/8/6)
The premise for this one is simple: You’ll want to complete 4 working sets while increasing (ascending) the load on every single set. As you increase the load, your repetitions are going to decrease.
Ascending loading is one of the best rep schemes for building size because it increases mechanical tension (time under tension), stimulates metabolic stress (the “pump”), and increases muscular damage (muscle fiber recruitment) – the 3 vital ingredients for massive muscle growth.
The 12/10/8/6 Ascending Loading rep scheme for a bench press would look something like this: 100 x 12 reps, 115 x 10 reps, 130 x 8 reps, and 145 x 6 reps.
Wave Loading (7/5/3)
Wave loading is one of the most powerful rep schemes for stimulating massive amounts of muscles growth. The 7/5/3 rep scheme in particular will lead to the greatest growth because it recruits high amounts of fast-twitch muscle fibers while also giving you decent strength gains.
Basically, wave loading requires that you perform “waves” of 3 sets on any given exercise. Each set increases in weight, while lowering in repetitions. You rest about two minutes in between each set.
For example, a 7/5/3 Wave Loading rep scheme for squat could look something like this: 200 x 7 reps, 210 x 5 reps, and 220 x 3 reps.
But you don’t just end there. Your goal in wave loading for building size is to complete 2 full waves. When you can successfullycomplete the first wave, then you would move onto the second wave, which uses more weight than the previous one.
So in our first example, the wave was 200 x 7, 210 x 5, and 220 x 3. After you successful complete the first wave your second wave would look like this: 210 x 7, 220 x 5, 230 x 3. Now, you don’t have to continue with another wave after the second on this particular rep scheme.
But if you can successfully complete the second wave, you’ll move onto the third one which would look like this: 220 x 7, 230 x 5, 240 x 3. If you can complete a third wave, it means you underestimated your strength and need to put a heavier load on the bar for next time!
There you have it…
The top 3 muscle building rep-schemes for skinny guys who want to pack on muscle as fast as possible…
Get a rep-scheme of choice down on paper and stick with it for several months (at least) to see consistent, measurable progress. For more tips and techniques that’ll help you build muscle in a hurry, don’t forget to grab your FREE copy of my book Bulk Up Fast…
I’ve already bought it for you. Grab it HERE.