25 repetitions for bigger and stronger muscles

I like to make things as easy as possible. When my clients start a training session, I usually have a set number of repetitions I want them to do with a given weight. I use many different approaches to help them achieve the chosen number of reps, but in the end it doesn't really matter how they achieve the goal as long as they achieve it.

Three of the most effective set/repetition ranges I've ever used for building muscle mass and strength are four sets of six reps (4x6), 5x5 and 8x3.

These parameters have two things in common:

1. The total number of reps is basically the same.
2. The load is basically the same.

It is obvious that the mentioned combinations of sets and repetitions represent an ideal range for many. There is no need to debate whether 6x4 is better than 8x3 as both methods deliver the same effect. In fact, virtually everyone I've worked with has had excellent results with around 25 reps combined with a heavy weight.

So it only makes sense to develop a training plan based on these parameters. The good news is that this is super easy. Here's how it works:

1. Choose an exercise with a heavy weight (a weight with which you can perform 4 to 6 repetitions before you reach the point of muscle failure).
2. Perform a set as quickly as possible and finish the set as soon as the repetition speed decreases.
3. Pause for 60 seconds.
4. Repeat step 2 until you have reached 25 repetitions.

It really is that simple!

The 25 method can be used in a number of ways. You can use it for strength or hypertrophy. Here are two different programs that use this principle for each of the two training goals mentioned.

25 for strength

When training for maximum strength, I like to limit the total number of exercises to three. All three exercises are multi-joint exercises and each training session includes a push exercise, a pull exercise and a hip or quadriceps dominant exercise. Here's an excellent plan to increase your total body strength. (Remember to do 25 repetitions of each exercise, using whatever set/repetition scheme suits you best).

Day 1

• Power reps
• Dumbbell bench press
• Rowing seated on cable

Day 2 (48 hours later)

• Squats with the barbell overhead
• Dips
• Pull-ups

Day 3 (48 hours later)

• Snatch
• Barbell bench press on the reverse incline bench
• Pull-ups with wide grip

25 for hypertrophy

If total body hypertrophy is the goal, I would add a few exercises to train the muscle groups that most bodybuilders want to develop. As with the strength plan, each training session trains a pushing exercise, a pulling exercise and a hip or quadriceps dominant exercise. In addition to this, I use a few supplemental exercises. Below you can see an excellent hypertrophy plan. Again, remember to aim for 25 total repetitions per exercise.

Day 1

• Pull-ups
• Dips
• Deadlift
• Standing calf raises (pause 30 seconds between sets)

Day 2 (48 hours later)

• Front squats
• Bench press
• Rowing
• Reverse curls (pause 30 seconds between sets)
• Overhead tricep presses (pause 30 seconds between sets)

Day 3 (48 hours later)

• Squats
• Incline bench press
• Pull-ups with wide grip
• Prone tricep presses/skull crusher (pause 30 seconds between sets)
• Seated calf raises (pause for 30 seconds between sets)

Conclusion

Try these workouts for three weeks and I'm sure you'll become more muscular and stronger. Feel free to experiment with the 25 method because it works fantastically!

By Chad Waterbury | 08/23/07 Source: https://www.t-nation.com/training/25-method