There are several different training program when it comes to lifting weights. Whether you are a big fan of full body lifting , split training, giant sets, or supersets to name a few, it goes to show there are a number of different ways people can try to achieve their fitness goals. If you want to find what maximizes your muscle growth you should try multiple methods for at least 2-3 months each to see how your physique responds.
Top Training Program to Build your Physique
Rep, Range, Shock
That said, for the advanced lifter, one very popular and effective method is Power, Rep Range, Shock. This method cycles the training in 3 week cycles to promote muscle growth without allowing the body time to get accustomed to one type of training. It uses several different angles to isolate the fast twitch muscles, increase strength and power, and allows consistent progress to occur on a long term plan. Here are a few examples of rep range required for a Power, Rep Range, Shock workout.
– heavy compound movements with a rep range of 6-12; upwards of 12-15 total sets
For Chest and Delts –
If you're not as strong in the “push” category of exercises that work your chest and delts, higher reps like 10-15, and upwards to 20 reps for Delts can give you a great result.
For Biceps –
less sets work best (between 4-6 total sets) in the 8-12 rep range
For Triceps –
more like 8-10 sets (since they are a larger muscle group than biceps), but still in the 8-12 rep range.
For Legs –
again 8-10 total sets, but the rep range is between 15-20…as heavy as you can.
Remember, this is one method that works for many lifters however it might not be the right plan for your training and goals! Understanding and figuring out what works for you will take time. But if you listen/pay attention to your body, you can eventually figure this out for yourself.