T Nation

Reps on Bench


I Bench every 4 days and I've been alternating between 1x10 1x8 1x6 and 1x5 1x3 1x1 (or to failure)

It's working decently, but I feel that something else could probably work better. What do you guys do?


What are you trying to accomplish with this routine?


Are you saying, you do a workout like this

10 reps, 8 reps, 6 reps

or like this at other times

5 reps, 3 reps, 1 rep


It is confusing the way you write it. A little.

You could try doing all sorts of other things.

5,5,5,5,5 (5 sets of 5 reps)
and then next workout
10,8,6,15 ... but for the 6, use the weight you used for the 5 the previous workout

Or something like that where you go for another rep with the same weight.

Just an idea there are probably 30-50 great variations of rep schemes.


I get pretty good results with 10x3 @5rm it bumped me up about 40 pounds with the help of dips and rack lockouts from my sticking point.