Alrite, I have been lifting for 100% raw strength. That includes heavy singles, doubles, triples, 5x5, and 4x6. I have been using these more about 8 months. I have slowed down a lot when it comes to increasing my weight on these schemes, and was wondering if it would be a good idea to switch up to a 10 rep scheme on my compound exercises, from a strength standpoint. I am aware that a 4x10 rep scheme would induce hypertrophy, but would it also give me more strength? Some exercises I have not done a 10 rep scheme since last year, some not at all.
Rep Scheme
- Thread starter THBench
- Start date
how long lifting experience do you have?
4x10 would mostly give you hyp, you would ofcource eventually be able to lift more for 10 reps, but you're 1rm wouldnt increase much.
tried doing anything with 4 reps? tried 3x5? you dont need really big changes to keep your body from adapting. if you switch exersices and some reps, it should be enough. Unless ofcource you want some hyp now, if so then doing 10 reps would be good.
4x10 would mostly give you hyp, you would ofcource eventually be able to lift more for 10 reps, but you're 1rm wouldnt increase much.
tried doing anything with 4 reps? tried 3x5? you dont need really big changes to keep your body from adapting. if you switch exersices and some reps, it should be enough. Unless ofcource you want some hyp now, if so then doing 10 reps would be good.
4-8 rep scheme will do wonders for your strength and size. Doing low reps constantely stops you from hitting heavier weights. I'm not saying low reps are bad, in fact I used to do what you did expecting to get stronger faster but never really did. I still use low reps, but I have high reps used in there to get stronger and bigger! I believe this rep scheme will help at least increase 10 or 20 pounds to your compound lifts, but there is only one find out and that's trying it out.
If you think I'm messing around with you I'm not, it really works.
If you think I'm messing around with you I'm not, it really works.Explain how you got stronger when you started using a lower intensity. Strength gains are more about having a more efficient CNS...this is where singles, double, and triples in the 90%+ intensity range beats doing higher reps since you have to use a lower intensity.
By using lesser intensity I was able to add more weight to my lifts EASIER because there was less stress when I lifted before. KEEP in mind I use BOTH low AND high intensity in my workouts at the same time like the one I posted earlier.