The 12-10-8-6-4 Reps Method.. Watch

ShiFty Kid
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#1
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Not sure what it's called exactly? Something Pyramid?

Anyways, I've been doing this for a month now and have seen great gains in my lifts.
I've got all the weights marked down for what I can lift for each set of reps.

My question is, when doing this method how do I 'advance'?
How can I keep on going lifting heavier and heavier weights?

Example: Im currently stuck on lifting 70kg on the last set of 4 reps.

Do I add an extra 2kg on my last set? Do I do a 1 rep Max? What can I do?

Hmm, you may be confused reading this but I cant see how to word it :P
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RawJoh1
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(Original post by ShiFty Kid)
Not sure what it's called exactly? Something Pyramid?

Anyways, I've been doing this for a month now and have seen great gains in my lifts.
I've got all the weights marked down for what I can lift for each set of reps.

My question is, when doing this method how do I 'advance'?
How can I keep on going lifting heavier and heavier weights?

Example: Im currently stuck on lifting 70kg on the last set of 4 reps.

Do I add an extra 2kg on my last set? Do I do a 1 rep Max? What can I do?

Hmm, you may be confused reading this but I cant see how to word it :P
It's called pyramiding. The plan would be to get more reps/weight.

So suppose you do 70kg x4 one day. Next time, you might do 72.5x3. The time after that, you might get 72.5x4. Next time after that, try 75.

That said, I'm not really a fan of it. Assuming you're using heavy-ish weights for the 8 and 6 rep sets, you're going to detract from your 4 rep sets.
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Theconomist
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Try some maintainance for a few sets to see how that goes? For example if your 4 rep is 70 try doing 65 15x3.
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Jonesy12
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(Original post by ShiFty Kid)
Not sure what it's called exactly? Something Pyramid?

Anyways, I've been doing this for a month now and have seen great gains in my lifts.
I've got all the weights marked down for what I can lift for each set of reps.

My question is, when doing this method how do I 'advance'?
How can I keep on going lifting heavier and heavier weights?

Example: Im currently stuck on lifting 70kg on the last set of 4 reps.

Do I add an extra 2kg on my last set? Do I do a 1 rep Max? What can I do?

Hmm, you may be confused reading this but I cant see how to word it :P
Pyramid sets.

Lifting 70kg for what? BP? 5x5 most weight you can lift will be the best way to improve strength. Follow the starting strength routine chappie.
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