How often do you change your rep ranges?

Imma try to keep it simple in my explanation..

I have a program I always follow, with my first set begint the heaviest and subsequent sets 10% lighter in weights on my compound movements.

Bench press 5-6-8, Shoulder press 5-6-8, Lateral raises 12-12-12 Triceps pushdowns 12-12-12

This is my normal bulking program for pushday for 12 weeks. Then I go in to a more volume schedule with overall 10% lighter weights and a set extra on compound movements.

Bench press 8-8-8-8 Shoulder press 8-8-8-8 Incline bench 8-8-8 Lateral raises 12-12-12 Triceps pushdowns 12-12-12

I do this program for 12 weeks and then go back to my normal program. You will push trough plateaus this way more easily as your body learned to recover faster. (Still bulking)

When my bulking is over I go on a cutting program where I split the chest and shoulders but intensity is kept the same as my normal program so I dont overtrain while in a deficit. Goal here is to maintain strength not to reach new pr's.

Chest day:

Bench press 5-6-8 Incline 8-8-8 Tricep pushdowns 12-12-12

Shoulder day

Shoulder press 5-6-8 Lateral raises 12-12-12 Seated Dumbbell 12-12-12

As you can see....Just little tweaks here and there depending on the goals. Nothing too drastic.

Normal strength program - higher volume program - back to normal strenght program - cutting program.

Repeat.

/r/Fitness Thread