Some lifters like to train by instinct, others like an exact formula. Some coaches and trainers prefer to teach their clients the concept of feel, while others prefer to teach numbers, percentages, and exact poundages based on the lifter’s strength. For those of you who prefer exact numbers and poundages, I refer you to the 12-10-8-6 method.
Reps per Set
The 12-10-8-6 method gives you an exact poundage to lift and an exact number of reps to perform on every set of an exercise. Each exercise is performed for a total of four sets as follows:
The first set is performed for 12 reps
The second set is performed for 10 reps
The third set is performed for 8 reps
The fourth set is performed for 6 reps
Pounadages Used for Each Set
The amount of weight that is used for each set of an exercise is based on percentages of the amount of weight that you use for the last set of the exercise, which is to be performed for six reps. I advise that the set of six reps be performed with a weight that causes you to push yourself one to three reps short of failure. This should be a weight that allows you to maintain a steady even rep pace for all six reps, or for at least five out of the six reps. For the most part, I believe in avoiding super slow strenuous grinder reps that you can barely squeeze out at the end of your set of six reps.
Calculate the percentages of weight you will use for each of the four sets as follows:
When doing the first set for 12 reps: Use 50% of the poundage you will be using for your set of six reps.
When doing the second set for 10 reps: Use 70% of the poundage you will be using for your set of six reps.
When doing the third set for 8 reps: Use 85% of the poundage you will be using for your set of six reps.
When doing the fourth set for 6 reps: Use 100% of the poundage you can lift for six reps.
As you can see, the 12-10-8-6 method is based on the pyramid method. The first set is an easy warm up set and each successive set becomes harder than the previous set until you are pushing very hard on the last set. However, the exact poundages are calculated on each set including the warm up sets.
The 12-10-8-6 Book
The poundages for the percentages are all listed in the appendix at the back of the book 12-10-8-6. The book can be found on the homepage of this website. Just scroll through the book covers until you find the cover that says 12-10-8-6. Click on the cover and a free pdf version of the book should appear on your screen. You can also click on the following link:
Click here to read 12-10-8-6 for free
If you are looking for a training method in which you know the exact number of sets, reps, and poundages you will be using for every set of your workout, consider the 12-10-8-6 method as it is good for building both size and strength. God bless you with the best of training.