How Many Sets and Reps?

Lots of set/reps schemes from Christian Thibaudeau to keep you challenged and growing.

22 Proven Rep Schemes


Here’s what you need to know…

•  While there’s no one best set/rep scheme, there are plenty of great ones to choose from, all time-tested and proven to work.

•  Methods like 10 x 1, 5 x 2, ramping up to a 3RM, 3/2/1 waves, and 1/3 ratchet loading, among others, work great for pure strength gains.

•  For gaining both size and strength, schemes like cluster 5’s, 5 x 5, and 1/2/4/6 are extremely effective.

•  For pure hypertrophy, 4 x 8, 10/8/6/20, and Gironda’s 6 x 6 have been around forever and continue to pack on muscle.

“How many sets and reps should I do to get the best results?”


I hear that question every day. People all want a cut and dried answer so all they’ll have to do is follow it and make uninterrupted progress. Sadly, it’s not as simple as that. There is no one “best” sets/reps scheme. And sometimes a little detail like doing one too many sets in a certain intensity range could absolutely kill your progress. However, while there are no best schemes, there are several great ones. Here are 22 of them. All of them will work if you respect the given guidelines and train hard.

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