Rep ranges - options for hypertrophy
Rep schemes: Hypertrophy / Strength combination
Using "KPI" lifts as barometers of progress
KPI Lifts
HEAVY: Max 5
LIGHT: Max 10
2 - 3 back off sets
HEAVY: Max 5
LIGHT: Max 10
2 - 3 back off sets
Non KPI Lifts
Final set drop set (sometimes)
2 - 3 x 8-12 to failure
Final set drop set (sometimes)
2 - 3 x 8-12 to failure
4 x 8 - 12
Old school volume, e.g. Levrone, Coleman
| Feeler set | Lightweight, 15 - 20 reps |
| 1 | Medium weight in 8 - 12 rep range |
| 2 | Increasingly heavy weight in 8 - 12 rep range |
| 3 | Maximal weight in 8 - 12 rep range - close to AMRAP, go up if 12 is hit with good form |
| 4 | Either 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 set | Lightweight, 10 - 20 reps |
| 1 | Warm up weight in 8 - 12 rep |
| 2 | Warm up weight in 8 - 12 rep range |
| 3 | Maximal weight AMRAP in given rep range - to positive failure |
| 4 | Maximal 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.
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