I posted this on another site, in case this looks familiar to anyone…
% of a max rep VS sets x reps: whatâ??s more important?
I will make my question simple with a hypothetical scenario;
I discover a routine for mass- â??Use 80% of 1 rep max for 3 sets of 8 reps with 1 minute rests.â??
Thereâ??s a snag, I can really get something like 6, 3, 2 with 1 minute rests using my 80%. How would I proceed from there for size?
A) stick with 80% and keep the 6, 3,2 (or even lower reps on some days)
B) Strip down to about 60% so I can get out all 3x8 and â??own itâ??
C) Or maybe even Waterburyâ??s solution: take that 80%, and do 24 reps, no matter how long it takes to get there in the dayâ?¦…
Basically, what works better? Using a given percentage of a 1-rep max OR doing a set number of reps in a given amount of time, regardless of how light that weight may be?
I know from experimentation that in order for me to do German Volume Training and get the full 10x10, I needed to use 45%. When I used 60% (the program standard) I was lucky to eke out 4x10.
I appreciate any EXPERIENCED observation with this. IE, â??Please donâ??t quote a book if youâ??ve never been down this road before.â??
That being said, I canâ??t be the only one whoâ??s delt with this.
p.s. the BIG goals are 1.5x bodyweight for 6 reps in both the front squat and bench press (I went as far in the deadlift as I want to), and to do it with routine that is hypertrophy friendly.