Tweetok what are ur sets and reps when cutting/bulking?

TweetWorkouts don't change, but ive never really cut. Probably stay away from max lifts in a cut but that's just me.

TweetMy workouts do t really change much other then when I'm bulking I go a bit heavier and lower reps and when I'm cutting I up my volume to help keep from getting injured.

TweetI always keep between 8-12. Some exercises I'll do 15 when cutting. If I go too heavy when bulking my joints hurt way too much. I would say the only thing that changes for me is the rep speed.....and diet of course.

TweetWhat are you trying to accomplish?

The best thing I have ever been introduced to is Periodization training. You pick out some standard compound lifts (bench, incline, squats, BB curls, etc). You do 4 or 6 week phases. It breaks out like this:

Phase 1- 15 reps on every exercise for 4 weeks
Phase 2- 8 reps on every exercise for 4 weeks
Phase 3- 12 reps on every exercise for 4 weeks
Phase 4- 6 reps on every exercise for 4 weeks

Here is how it works, it is a combination of weekly goals and intensity. For example, lets say your incline press for 8 reps is 225 and you hit 225 this week. Next week you go up to 230. If you hit 230 for 8 reps, you go up to 235 the next week, if you miss it, you try again the next week. Most weeks I was able to go up every week. Bigger lifts, like squats, deads, go up 10 lbs a week. For biceps you might only go up 5 lbs a week. One of the things the guy that taught me this program that always stuck with me is this, if my plan includes 3 sets per exercise and I am able to hit my reps on all three sets, I have failed to do the first set with enough intensity. This is the Dorian Yates approach. Dorian always said if you could do the same number of reps two sets in a row, you failed to use enough intensity on the first set. The second and or third sets are really just to push the muscle further, you are not expected to hit the rep goal on those sets.

I did this for about 18 months straight after I first learned about it and it was one of the best growth phases I ever had. I also found out exactly what my body parts responded best to. For example, I found that my chest responds very well to 8 reps, my triceps respond better to 12 reps, my biceps respond better to 6 reps, my calves respond best to 15 reps, etc. I also had my best jumps in strength I had ever had as well. I reached goals I never thought would be possible.

I would suggest to anyone looking for answers on reps and sets to give this a go for a good year, then you'll have a very good idea how your body responds to sets and reps. Also, make sure you stick with those base exercises. If you mix up the exercises this program won't work, so use compound exercises and two hand exercises for arms. BB curls over DB curls, stuff like that.

Tweetbump

TweetI usually change my reps every week. 6's one wk then 12's the next back to 8 then 15's down to 10's then back up to 17's then back down to 6's or 8's. I do this to hit fast and slow twitch fibers. Sometimes when bulking I might do 6's,8's,and 10's then on wk 4 back to high like 15's just to shock then back down to 10's for a wk 8's then 6's and obviously the opposite for cutting. Like 12's 17's 20's heavy 6's for wk f
4 then 20's 15's and 12's. It seems to work pretty well for me and the strength gains are nice too

TweetMix it up,anything from 1 to really high reps, to complete failure...
Heres a good read, https://www.poundstonepower.com/pdfs/power-MAR11.pdf
I have had good results from this