What do you all think about the Set/Rep Bible that was posted on this website by Chad Waterbury? He says to use a 24-50 range for all exercises to build muscle mass, and I was wondering if he is correct in his philosophy of weight lifting.
He recommends to switch up the rep ranges to get the most results, and so I put together a routine of compound exercises centered around increasing the weight that I can lift with the big three: squat, bench, and deadlift. I am trying to improve my strength with these three lifts the most as well as gain total strength and muscle mass.
Back squat 7x4
Bench press 7x4
Conventional deadlift 7x4
Front squat 5x10
Incline dumbbell bench press 5x10
Reverse grip row 5x10
Back squat 4x8
Barbell Press 4x8
Sumo deadlift 4x8
I am deadlifting twice a week because the rep ranges and sets are different, and I am also doing two different types of deadlifts as well. I also wrestle a lot, and I am really trying to focus on lower body and back strength; that's why I am squatting three times a week. The 7x4 sets/reps is for strength, 5x10 is for muscle mass, and 4x8 is for fat loss. I figured that if I utilize all three of these rep/set ranges then I will see good results. Do you all think so too? Any advice or input is greatly appreciated.