I was curious as to what is the best set/rep scheme you all have ever used to increase your maxs…whether bench, aquat, deadlift or OHP. Quite a few years ago, I used the following set/rep scheme to help increase my raw 1RM from 365 to 390 in about 10 weeks. I think it would be more successful for a younger lifter or someone with a little less experience, but its one of the best set/rep schemes I have ever used for increasing my max bench.
One of the main keys to success with this program is that you have to use an ACTUAL 1RM, not a guess. And one other thing to remember is to not drive your CNS into the ground. Get your sets and reps each workout, then walk away. With this program keep in mind that just because you feel like you haven’t done much, doesn’t mean you haven’t done anything.
Here’s the breakdown:
Day 1 - Do a few warm-up sets, nothing stressful, then work up to 4 singles at 95%!
Day 2 - Again a few warm-up sets, then 3 sets of 3 at 85%!
Day 3 - Warm-up, then 5 sets of 5 at 75%!
The next time you bench, go back to your 95% weight and add 5lbs, then 4 singles again.
You continue to add 5 lbs. to your top work sets through every rotation, so 3x3@85%+5lbs, then 5x5@75%+lbs, etc.
The program was designed to be ran for 6 weeks, based off benching twice a week. When I did it, I only benched once a week and ran it for 2 months. Not only did my max go up, but my reps for everything else went up as well. For instance, I was doing 315 for 3-5 on a good day, but by the time I was done, I could do 315 for 5 sets of 5 fairly easy.
I’m not sure how it works on squats and deadlifts, but on the bench its pretty effective.
Give it a try if your bench seems to be stalled out, I’m sure it will help.
Any other effective set/rep schemes that you all have used??