T Nation

Rep scheme

Would it be wiser to use various rep schemes within a single workout (for example, 5, 10-12 and 15-20) or use different rep schemes in a periodization plan over a longer period of time, “oscillating wave” like. The goal is hypertrophy. Tnx.

Using different rep schemes should ensure that you stimulate the diferent fibers. Keeping the reps constant tends to really blast one type. Both methods have their advantages and drawbacks. Fred Hatfield has some excellent ideas on using the combined rep methods in one workout as does Jerry Telle. From personal experience I have done both methods in my training and I tend to get better results (mass) when keeping the reps close to the same for different exercises in one workout but periodizing. Try both ways and see what works for you. There is no “best”, just what works for you at a given time.