Jeg læste en artikel på t-nation, hvor der bliver beskrevet nogle rep schemes for muskelvækst. To af dem var 6x6 og 8x8, hvor pausen mellem sæt holdes til 15-30 sek. Nogle der har prøvet disse? Og de skal vel anvendes som et værktøj som noget man bruger engang imellem for at bruge dem hver gang? Jeg her copy+pastet ind fra artiklen nedenunder.

https://www.t-nation.com/training/22-proven-rep-schemes

6 x 6 using 70% with short rest
Vince Gironda called this loading scheme "a Mr. Olympia routine," most likely because it was one he relied on when training Larry Scott, the first Mr. Olympia.
It's based on a high training density, not on load. Perform 6 sets of 6 with a moderate weight that you could do for 10 reps, or roughly 70% 1RM instead of an actual 6-rep max, and you must complete all six sets in as little time as possible.
Gironda'srecommendations were normally to shoot for rest periods of 30 seconds at most, with more advanced clients being allowed no more than 15 seconds, if that long.
Remember, the key factor with this loading scheme is density, not load. If you can't do all 6 sets with a strict 30 seconds rest, reduce the load until you adapt to the short rest periods.

8 x 8 using 60% with short rest
Vince Gironda called this one "the honest workout" because of the simple, honest muscle it could build.
It's basically the same thing as 6 x 6, but with more sets and more reps. Because of the higher total volume, the weights are slightly less, around 60% 1RM or a weight you could handle for about 12 reps.
This is obviously more demanding and the goal is still to create the biggest pump possible in the shortest time possible. That means strictly-timed rest periods of no more than 30 seconds, and not being afraid to reduce the weight when needed.

Pumpingirondk skrev:Jeg læste en artikel på t-nation, hvor der bliver beskrevet nogle rep schemes for muskelvækst. To af dem var 6x6 og 8x8, hvor pausen mellem sæt holdes til 15-30 sek. Nogle der har prøvet disse? Og de skal vel anvendes som et værktøj som noget man bruger engang imellem for at bruge dem hver gang? Jeg her copy+pastet ind fra artiklen nedenunder.

Undgå at hænge dig i faste sæt/rep mønstre. De er sjældent hensigtsmæssigt applicerbare i et velstruktureret program. Kan du få resultater med dem? Ja. Uden tvivl. Men det er egentlig lige meget om du træner 10x10, 8x8 eller 6x6. Så længe du har tænkt over progressionen, er det ét fedt. Jeg tror grunden til, at der er så mange af disse AxA programmer er, at det simpelthen bare ser pænt ud på papiret. Tag ex. 7x3 eller 9x12 eller 5x7. Det er ikke lige så æstetisk at se på. But i don't know. Anyway, hvis du er begynder, er det endnu mere ligegyldigt. Don't overthink this. Vælg en, prøv det af, moniter your progression, se hvad der sker.
Vupti.