I'm currently doing TBT (total body training) 3 days a week as it gives me the complete workout I'm after. I pick 1 movement per major body part and 2 extra movements focusing on minor or isolated parts i.e. tri's/bi's or dips/lateral raises. Now at the moment each part is trained 3 sets x 6-9 reps with good results so far.
I've read that mixing the reps up can bring even better results as you work the different muscle fibers so my question is if I was to incorporate this to my current workout how should I do it? 1 week 6-8 reps, the next week 13-15 reps etc or in a single week day 1 is 3-5 reps, day 2 is 8-10 reps and day 3 is 13-15 reps OR should I stay with my standard 6-8 reps until I plateau and then change it?
Below is my actual workout:
Barbell Bent Over Rows
Barbell Bench Press
Barbell/Dumbell Inc Bench Press
Cable Crossovers or Dips
Seated Lateral Raises
Seated Chest Press (Hammer Strength)
Dumbell Shoulder Press/Arnold Press
Rope Pulldowns or Skull Crushers
Dumbell Hammer Curls