Hey CT, first thanks you for what you do for us, i am a hockey player and i really like to train. I would like to know what’s your favorite rep scheme for an hypertrophy training. I want to be in shape when its time to play my hockey game but the 4-5 days i can train i wanna gain muscle.
I use performance training to build muscle… so I rarely use higher reps, or even moderate reps.
One approach that I like is:
Ramp to a 3RM on a big lift in 8-12 sets.
Then take 80% of that result and either…
perform as many total reps as you can in 5, 8 or 10 mimutes… do not go all out on any “set” the goal is to get the highest number of reps as possible at the end of the time cap and this is best accomplished by stopping a few reps short on every set so that you can start a new set every 20 seconds or so…
perform 30 or 50 total reps in as little time as you can, again, use the same strategy as above.
If you are looking for a more traditional approach and do not want to complicate things, a rep scheme I like is 3 x 6, 3 x 3 (heavier), 1-3 x 10
Ater doing the ‘‘main’’ exercise, can i do anything else like fly for peck or thing like that ? And witch main exercises should i use for a 4 days training ?
[quote]bigmax wrote:
Ater doing the ‘‘main’’ exercise, can i do anything else like fly for peck or thing like that ? And witch main exercises should i use for a 4 days training ?[/quote]
Ask someone who does bodybuilding if you want advice on that. My programs stick to the main movements, done with different methods. I rarely incorporate isolation work unless for a very specific purpose (to solve a problem).
CT uses the same key exercise in all of his programs - so all of the main exercises listed in the program above are the ones CT would be likely to recomomed for the program he quoted to you.
I.e.
SGHP,
F.Squat/B.squat,
TB deadlift,
Bench press (slight inc, slight ecline, or flat)
Power clean
(there are others that he uses but these seem be the main ones)
I am currently just starting that same format (Ramp followed by density time cap) except with carries at the end a well. The density is brutal but i am noticing the training effect already.