7 BEST Progressions for Old-School Gains (Sets and Reps Explained)

Step-by-Step Tutorial: 7 Best Progressions for Old-School Gains (Sets and Reps Explained)

Introduction:

Strength training progressions are essential for a structured training plan. They help in understanding recovery, training adaptations, and provide a framework for making training decisions. In this tutorial, we will explore 7 different set and rep schemes for old-school gains.

1. Pyramid and Reverse Pyramid:

• Pyramid: Start with a high rep set (e.g., 10-12 reps) and increase weight while decreasing reps in subsequent sets.
• Reverse Pyramid: Start with the heaviest set and decrease weight while increasing reps in each set.
• Application: Pyramids are great for combining size and strength but are more common in bodybuilding than in strength training.

2. Top Set Followed by AMRAP Set:

• Method: Perform a heavy top set followed by an AMRAP set for hypertrophy and recruiting high threshold motor units.
• Frequency: Suitable for higher frequency training and can be a minimalist approach.

3. Hexagon Method:

• Structure: Combines heavy top set for strength, medium sets for volume, and intense AMRAP set for hypertrophy.
• Implementation: Focus on symmetry and adjust weights and reps gradually over time.

4. 5x5 Method:

• Description: Perform sets of 5 reps for medium range strength work followed by sets of 10 reps for volume.
• Progression: Start with manageable weights and gradually increase over time for sustainable growth.

5. Plus Set:

• Approach: Incorporate a challenging set at the end of each workout to drive growth and progression.
• Implementation: Novices can use a linear progression, while advanced lifters can adjust frequency and intensity.

6. Boris Sheiko's Method:

• Technique: Utilize pyramid of increases or ragged method to manipulate volume and fatigue levels.
• Benefits: Helps in skill development and provides psychological challenges for growth.

7. Vince Gironda's 6x6 Method:

• Protocol: Perform sets of 6 reps for a significant amount of work to optimize strength and hypertrophy.
• Implementation: Ideal for secondary exercises to build muscle mass and strength.

Conclusion:

• Experiment with these progressions based on your goals and training experience.
• Track progress and adjust weights and reps accordingly for continuous improvement.
• Remember to prioritize recovery and nutrition for optimal results.

By incorporating these diverse set and rep schemes into your training routine, you can achieve a well-rounded approach to building strength and muscle mass. Experiment with different methods to find what works best for your goals and preferences.