The 12-10-8 workout routine is widely known and at least on bro or broette uses it in your local gym. The workout is so simple, yet so effective that a majority uses it or has at least heard of it. The only problem is no one uses it like the way it is meant to be used.
Everyone has their own version of the 12-10-8/6 rep scheme and use it instead of following the original workout program created by Dave Draper.
Using a version of the 12-10-8 workout routine is actually killing your gains instead of helping you get buffed up in the gym. So, before we learn why, let’s know a little more about the 12-10-8 workout routine.
What is the 12-10-8/6 Rep Scheme All About?
The 12-10-8 workout routine is a workout regime where you are supposed to pick a weight, with which you can do no more than 12 reps. You are supposed to perform full 12-reps, without cheating and without half reps.
Then you pick a weight with which you can do no more than 10 reps and so on. The workout pattern fatigues the muscle to a point where you will have a hard time completing the last few reps of the last set if you do the workout properly.
The routine pulls out the maximum efficiency from your muscles by balancing the weights and reps making it the ideal workout routine for massive gains.
Who is Dave Draper?
Dave Draper is a renowned American Bodybuilder who has created a world of workouts and workout routines. The 12-10-8 workout routine is Dave’s brainchild and is one of the most popular workout routines across the gyms of the world.
Dave, a bodybuilder, actor, nutritionist is still one of the most iconic bodybuilders of all time. He even has a website now.
How it is meant to be done?
The 12-10-8 rep scheme has a set number of repetitions for a reason. The ideal length of the set in any workout is about 45-60 seconds. The idea is that a set of such length is able to squeeze out the most of the power from a muscle in such sets.
What we generally do is that we are done with the set in 20-25 seconds. We rush through the 12 reps, do a 1-second up and 1-second down motion instead of the recommended 1-second up, 1-second hold and 3 seconds down motion. The set should last 45-60 seconds.
Secondly, we think that we have a whole routine ahead of us, we won’t be able to do the workout if we tire ourselves now. So we pick up lightweights. Or we cheat through the middle of the sets not to get tired when we reach the 12 reps.
We focus more on the number instead of the workout.
What Matters: Reps or Failure?
The workout is designed around the idea of failure. Unless you reach failure with the last rep, where you are no longer able to hold the weights and you have to drop it down, there is no point in doing the 12-10-8 workout routine.
If you can do another rep or your fatigue comes at 14 reps, it doesn’t matter as long as you reach failure. If you are done on the 11th, or even 9th rep and have to drop the weights it doesn’t matter as long as you are still in the correct range. Don’t focus on the reps and the sets but on the method.
Remember reaching failure is very important in the 12-10-8 workout routine. If you know someone who is doing it wrong go ahead and tell them now!
Okay, bros and broettes, that’s it for Cannot Cardio’s view on the lionized 12-10-8s. Keep working out and keep getting those gains with the 12-10-8 rep scheme.
Stay Fit and Stay Awesome!