7 BEST Progressions for Old-School Gains (Sets and Reps Explained)

Summary by Krater

Alex Bromley breaks down seven different set and rep schemes for strength training and hypertrophy, evaluating the pros and cons of pyramids, top-set/back-off protocols, and fixed volume blocks to help lifters choose the best approach for their goals.

From the video

Answers: What are the best set and rep schemes to balance strength and muscle hypertrophy?

• set and rep schemes
• pyramid training
• reverse pyramid training
• top set and back off set
• five and dime workout
• plus sets and amraps
• sheiko training principles
• strength vs hypertrophy programming

Exercises

• barbell back squat · barbell · 5x5
• barbell deadlift · barbell
• barbell bench press · barbell · 1x150kg
• dumbbell incline bench press · dumbbells
• pull-up · pull-up bar
• overhead press · barbell
• dumbbell row · dumbbell
• stone loading · atlas stones
• barbell jerk · barbell · 385 lbs
• lying leg curl · machine
• overhead press machine · machine
• romanian deadlift · barbell
• triceps extension · barbell

What it concludes

• Pyramids are best utilized coming off high-repetition hypertrophy work to re-establish heavy force production while managing fatigue.
• The top set followed by AMRAP set protocol offers a great minimalist approach for high training frequency with low total volume.
• The Hexagon protocol combines heavy top sets, static repeating sets, and intense back-off AMRAPs for high productivity in strength and size.
• The Five and Dime protocol pairs 5 sets of 5 reps with 5 sets of 10 reps to deliver aggressive volume and growth, though it requires careful weight management.
• Plus sets provide a submaximal volume framework with a top set burnout that drives growth and allows predictable progress tracking.
• Sheiko programming uses pyramid volume manipulations around skilled submaximal work to build strength and muscle density without burnout.