Hey, the title pretty much says it all.
Which set method do your prefer and has worked best for you in the main compound exercises (dl, squat, bench, ohp, row/pull-ups) when it comes to size?
And which one when it comes to increasing your strength?
Most common methods
Straight sets: If you for example run a 3x8 you use a 10RM weight and increase the weight when you can manage 8 reps in the last set.
Modified straight sets: working within a rep range, it could be 3x3-5 and when you manage to stick within the rep range on each of the 3 sets you increase the weight.
Reversed pyramid: Starting with your heaviest set first and then decrease the weight and increase the rep.
Could look like this
Set 1: 3-5 reps
Set 2: 6-8 reps
Set 3: 10-12 reps
When you manage 5, 8 or 12 reps you increase the weight in that set.
Normal pyramid: Increasing the weight for each set and lowering the reps, i have no idea how you can keep track of your progress with this method and when you know it’s time to increase the weight.
And now to the idea i would like som input on.
Im thinking of jumping on a p/p/l where each muscle will get hit every 4th and 5th day in cycles with 1 heavy and 1 light workout.
Day 1 - Push, light
Bench: 3x8 (10RM)
Militarypress: 3x8 (10RM)
Incline bench: 2x8-12 + Cableflyes: 2x10-14
Lateral raise: 3x10-14
1 arm rope pushdowns: 2x12-14
Day 2 - Lower, light
Leg extension: 3x10-14
Leg curl: 2x10-14
Calfs + abs
Day 3 - Pull, light
Supinated db row with elbows out for rear delts: 3x10-14
BB curl: 3x8-10
Day 5 - Push, heavy
Day 6 - Lower, heavy
Day 8 - Pull, heavy
Day 10 - repeat
On the light days i will stick with straight sets but on the heavier workouts i had this idea
Bench: 1x3-5 + 3x5 (7RM)
Militarypress: 3x5 (7RM)
Incline bench: 3x6-10
Lateral raise: 3x6-10
1 arm rope pushdowns: 2x6-10
Squat: 1x3-5 + 3x5 (7RM)
RDL: 1x3-5 + 2x5 (6RM)
Leg press: 3x6-10
Leg curl: 2x6-10
Abs + calves
T-bar: 1x3-5 + 3x5 (7RM)
DB Row: 2x6-10
BB curl: 3x5-8
As you see the idea is to start with my heaviest set first (RPT) and use a 3RM weight stopping exactly 1 rep from failure and when i with time can manage 5 reps in the first set i’ll start over with my new 3RM weight.
The sets after will be straight sets as in the ligher workouts.
And the reason for not using it in the militarypress is because the front delts will get a taste of those heavier weights in the bench and i have had 2 tendinitus is my left shoulder the last 11 months so i don’t want to risk getting another one because of to heavy weights since each time i’ve gotten one it’s taken 3-4 weeks to heal, meaning no upper body training what so ever.
So what do you think of this combination of set methods and what do you think about the routine itself?