Here are some basic rep schemes you can use based on your training goals…
Hypertrophy
10×3 at 85-90 % of 1rm
5×5 at 75-85 % of 1rm
10×10 at 60 % of 1rm
Maximal Strength
Work up to your 1 rep max, and then do 3-4×3 of 90-95% of that 1rm
Pick a percentage to rep out at and try to set a rep record
Work up to a 3 or 5 rep max, and then take 80% and try to get it for 10 reps
Dynamic Effort
Deadlifts 8×1 at 50-70%
Bench Press 8×3 at 50-70%
Squats 8×2 at 50-70%
"Before I began working with Anthony I weighed 265 pounds. I couldn't do any basic exercises, and was unable to even bench the bar. Within the first 7 months I lost 40 pounds, and since then another 20 more. In addition to that I've quadrupled my strength! I can do pull-ips and push-ups with ease and am lifting more weight than i ever imagined. I'm stronger and leaner than ever before and have a lot more confidence in myself. Anthony's infinite knowledge..."
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