A straightforward method for building muscle: pick a weight, do 3 sets of 8 reps, then add a rep each week until you hit 10. Once you reach 3 × 10, jump up 5 kg and start over at 8 reps. This cycle works for beginners but eventually requires more complex programming.
Today we're gonna be talking about cycling reps. I thought I was gonna say something else. You've all heard about progressive overload, increasing the weight you're lifting over time. This is the most simple, easy way to go about it. We're gonna take the best exercise in the world, the bench press, to use as an example. So let's say you're benching 100 kg, 3 sets of 8. That's week 1. Week 2, aim to hit 100 kg, 3 sets of 9. Week 3, 100 kg for 3 sets of 10. So after you've completed this and you get there comfortably, you're going to increase the weight and drop the reps back down to 3 sets of 8 for week 4. 105 kg, 3 sets of 9. 105, 3 sets of 10. Doing this until you're absolutely massive and that you've benched every single weight that there is in the gym. Now, all jokes aside, you're probably not going to be able to do this forever, and there will come a stage where you're going to have to use more advanced and complex training routines. But for most people, this is going to get you very far if you just train hard and track your progress. If you want more simple tips like this to build muscle, lose fat, look absolutely ruthless, hit that follow button.
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