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BALLISTIC MANAGEMENT
THIB’S RECOMMEND
LOADING SCHEMES/
METHODS FOR
HYPERTROPHY
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In this resource, you will find six
of our favorite loading schemes
and methods for each level of the
individual.
Note that there are other effective schemes, but if you
apply these and train hard, you WILL get stronger at an
optimal pace.
IMPORTANT: A big mistake is to overestimate your level and use methods that are not
optimal for you or for which you are not prepared. It’s always better to err on the side
of being more conservative (e.g., an advanced lifter using standard methods) than the
opposite because if you train hard enough, methods below your actual level will still be
beneficial while the opposite might limit your long-term progress.
THIB’S RECOMMEND LOADING SCHEMES/METHODS FOR HYPERTROPHY
2
BEGINNER LIFTERS
4 x 10 ascending
In this scheme, you gradually increase the weight for 4 sets, the first set of 8 will be an RPE of around 6/10, the second
7/10, the third around 8/10, and the fourth 9/10.
15-12-10-8
4 x 8 ascending
In this scheme, you gradually increase the weight for 4 sets, the first set of 8 will be an RPE of around 6/10, the second
7/10, the third around 8/10, and the fourth 9/10.
8-8-8-12
In this scheme, you gradually increase the weight for the first 3 sets, the first set of 8 will be an RPE of around 7 – 7.5/10,
the second 8 – 8.5/10 and the third around 8.5-9/10. On the fourth set, you go back to the weight for your first set of 8,
and you get as many reps as you can shoot for 12. If you can get 12, use more weights for your sets at the next workout.
3 x 8-10 across
Here you use the same weight for all of your work sets. The goal is to get 10 reps for all 3 sets. If you can do that, you
increase the weight at the next workout. If you get something like 10-9-8, you keep the same weight at the next session.
70-50 drop set
This is your traditional drop set: start with around 70% of your max or a weight you can get 10 reps with. Go close to
failure (RPE of 9/10), then remove 20% of the load (roughly, it is not super important to get the exact number, it can be 1525%) and get as many extra reps as possible.
THIB’S RECOMMEND LOADING SCHEMES/METHODS FOR HYPERTROPHY
3
INTERMEDIATE LIFTERS
10-8-6-6-8-10
This is a double pyramid where you add weight while decreasing the reps for the first three sets then work your way back
up in reps (while lowering the weight) for the last 3 sets. Ideally, it would be best if you used more weight in the second
“wave”.
10-8-6-12+
In this scheme, the first 3 sets are roughly an RPE of 8 – 8.5/10. You add weight for these first 3 sets while decreasing the
reps. On the last set, you go back to the same weight you used for your set of 10 and do as many reps as you can, shoot
for at least 12.
80-60 drop set
Same as for the 70-50 drop set above, but with a higher starting weight.
This method refers to a superset of two exercises; an isolation exercise (done first) immediately followed by a multi-joint
movement. You have two options when it comes to the isolation exercise:
Pre-fatigue
1) Do the isolation exercise for your lagging muscle involved in the multi-joints lift but don’t push it too hard, stop 3-4 reps
short of failure, just focus on getting a quality contraction. This is to improve the mind-muscle connection with your weak
muscle and activate it to participate more in the multi-joints exercise.
2) Do the isolation exercise for your dominant muscle in the lift, and train it hard: failure or close to it. This is to fatigue it so
much that the other muscles (the less dominant ones) will have to do most of the work. Over time that will improve your
capacity to bring in those weaker muscles into the movement better.
You shoot for 8-10 reps on the isolation movement and 6-12 on the multi-joints lift.
Post-fatigue
In this method, you perform a superset of two exercises; a multi-joints movement (done first) and an isolation one (done
second). The isolation exercise should focus on the lagging/weakest muscle involved in the multi-joints lift and is trained
to failure for 8-10 reps.
The multi-joints movement is trained at an RPE of around 8 – 8.5/10 for 6-12 reps.
Rest/pause
This is your traditional drop set: start with around 70% of your max or a weight you can get 10 reps with. Go close to
failure (RPE of 9/10), then remove 20% of the load (roughly, it is not super important to get the exact number, it can be 1525%) and get as many extra reps as possible.
THIB’S RECOMMEND LOADING SCHEMES/METHODS FOR HYPERTROPHY
4
ADVANCED LIFTERS
8-6-4-4-6-8
This is a double pyramid where you add weight while decreasing the reps for the first three sets then work your way back
up in reps (while lowering the weight) for the last 3 sets. Ideally, it would be best if you used more weight in the second
“wave”.
4-4-4-8-8-8
This is plateau loading. Do three sets of 4 reps with around 87.5% of your maximum, followed by three sets of 8 with
around 75% of your maximum. These percentages are just guidelines; shoot for an effort level of 7.5 – 8.5/10.
In this scheme, the sets of 1 rep are there to activate the nervous system, so you perform better on the sets of 6.
You do not push the sets of 1 to the limit. Use around 90% and don’t increase the load on each set of 1.
1-6-1-6-1-6
You do, however, try to add weight to every set of 6 reps.
The rest intervals are important: 2 minutes between the set of 1 and the next set of 6 and 4 minutes after the sets of 6.
A good starting point for the sets of 6 is 77.5%.
7-5-3-7-5-3
In a wave loading scheme, you increase weight for each set within a wave, while decreasing the reps. Then you start a
new wave with slightly more weight. The first wave should be at an RPE of around 8 – 8.5 and the second at 9.
Multi-reps cluster
Select a weight that is around 85% of your maximum (roughly your 6RM) and do as many micro-sets of 2 reps, with 20
seconds of rest, as possible. You stop when you can only complete 1 rep in a micro-set. Typically you should shoot for 4
to 5 micro-sets of 2 reps in a set.
Double total rest/pause
In this method, the goal is to do a rest/pause set where you double the total number of reps as you got in the first part of
the set. For example, let’s say that you get 6 reps, close to failure, your goal is to get a total of 12 reps in that set (with the
same. weight). You rest 15-30 seconds between micro sets. You might do something like 6 reps/rest 15 seconds/3 reps/
rest 25 seconds/3 reps.
THIB’S RECOMMEND LOADING SCHEMES/METHODS FOR HYPERTROPHY
5
Christian Thibaudeau
ABOUT CHRIS
Christian Thibaudeau: has been
involved in the business of training
for over the last 20 years. During
this period, he worked with athletes
from 28 different sports. He has
been “Head Strength Coach” for
the Central Institute for Human
Performance (official center of
the St. Louis Blues). His work
method enabled him to lead several
successful athletes in a multitude
of different disciplines. Christian
is a prolific writer with three books
published, each of which translated
into three languages (The Black
Christian
Popularized the
Neurotyping System
Neural optimization supersedes
hormonal optimization because the
neural response affects the hormonal
response. This is essentially the
founding principle and inspiration
Book of Training Secrets, Theory
and Application of Modern Strength
and Power Methods, High Threshold
Muscle Building). He also co-wrote
the book Maximum Muscle Bible
(2017) with Paul Carter. Christian is
also a senior author and head writer
for the E-Magazine T-Nation. His
articles are read by over 200,000
people every week. As a lecturer, he
has given conferences and seminars
around the world, to audiences
ranging from amateur athletes to
health professionals and coaches of
all types.
behind
Christian
Thibaudeau’s
Neurotyping System. The bottom line
is simple: you are more likely to train
hard, be focused, and stay motivated
if you like the type of training you
are doing. The training that goes
against your nature causes a higher
stress response that hinders optimal
progression.