There are four key guidelines to follow when ramping, regardless of whether it’s up to a 1, 2, or 3RM: Because activation is linked to force production, you can either amp up the nervous system by lifting heavy weights or by accelerating the weight as much as possible. It’s a fine balance, and the key to effective ramping is creating more activation with as little fatigue as possible. Second, you create both neural and muscular fatigue, which decreases performance potential. Ramping is based on the fact that, every time you perform a set, two things happen in the body.įirst, you activate the nervous system and increase potentiation, which can increase your performance on subsequent sets. “Ramping” to a 10 or 12-rep max is inefficient and ineffective because of the relatively-lighter weights, cumulative fatigue, and other factors. Ramping works optimally with low reps, which is why it’s best suited for straight-forward strength work. You start with a moderate load and gradually build your way up to the heaviest weight you can lift for the chosen rep number. “Do a lot of progressively heavier singles, eventually getting to a near-max.” The basic principle of ramping can be that easy to understand. You can’t go wrong with any of them if you respect the guidelines and train hard. Here are 22 of the most effective set/rep schemes that have been proven in the field. There’s no one “best” set/rep scheme, regardless of your goal.īut there are several great ones. People always want a cut and dry answer to this question, but it’s not that simple.
Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.
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