Kishore Naib
  kishorenaib

Rep ranges - options for hypertrophy


Rep schemes: Hypertrophy / Strength combination
Using "KPI" lifts as barometers of progress

KPI Lifts
Similar to Wendler but with higher reps and less volume

7 reps+ AMRAP
3 x 10 back off sets

Total 4 sets
Non KPI Lifts
Final set drop set (sometimes)

2 x 8-12 AMRAP - positive failure minimum, increase if 12 hit

- OR -

4 x 10 straight sets - (decrease if 10 not hit)

4 x 8 - 12
Old school volume, e.g. Levrone, Coleman

Feeler setLightweight, 15 - 20 reps
1Medium weight in 8 - 12 rep range
2Increasingly heavy weight in 8 - 12 rep range
3Maximal weight in 8 - 12 rep range - close to AMRAP, go up if 12 is hit with good form
4Either a lighter weight or heavier weight in 8 - 12 rep range, go up if ≥ 12, go down if ≤ 8

DO NOT GRIND
NO AMRAP
DO NOT MISS REPS

MAYBE/SOMETIMES do drop set / paused / forced

2 working sets to failure
8 - 12 AMRAP - e.g. Yates but with 2 sets

Feeler setLightweight, 10 - 20 reps
1Warm up weight in 8 - 12 rep
2Warm up weight in 8 - 12 rep range
3Maximal weight AMRAP in given rep range - to positive failure
4Maximal weight AMRAP in given rep range - either lighter or heavier depending on previous set - to positive failure

MISS THE LAST REP ON PURPOSE (i.e. hit positive failure)

Don't go beyond failure


About Kishore Naib (Kit Naib)

Kishore founded the e-commerce company Watch Shop in 2007 and exited in 2014 after an acquisition by Watches of Switzerland at the age of 34. Watch Shop was a medium sized enterprise (£44 million sales) and was one of the UK's fasted growing companies, doubling turnover every year.

After leaving Watch Shop Kishore did a few coding projects but decided to follow his true and first passion: Lifting and bodybuilding.

Kishore Naib (Kit Naib)

Instagram
Share