Rep Chart

[ZEBRA]

Here is a link to an article that telss you what reps to use for maximum growth depending on experience and what intensity to use.





**broken link removed**

 

[G.E.R.M]

..

i kinda like the ideas but detest the terminology and the authors use of self made acronyms..

i have gotten good / better than average results doing 2 things...

ONE :
----warmup (varies by exercise and order) usually 3 progressive w/ups at 50% of max decending in reps
----work set 1 -- 6-9 reps straight to failure
----work set 2 -- 12-15 reps straight to failure

TWO:
----same warmup scheme
----1 r/p set with the target reps initially at 8-9
----sometimes followed by a 50% of max "pump set" to get more blood into the area
----extreme stretching as described in DC's articles