I'm having a hard time grasping the 6 +2 +2 +2

[Big Jake]

I read the training program, multiple times, and I'm not understanding how to do this...

So, lets say that 150lbs is my max for 6 reps on the flat bench....

Once I get to build up to 150lbs and do it 6 times, do I then rest for 30 seconds, do two more reps, rest for 30 seconds, then two more and so on?

I have a feeling that's what it is. I mean do I just keep doing 150lbs, 6 times until I know I can't do it cleanly another 6 times, then do the two extra reps 3-4 times with a rest period in between each 2?

I just wan't to make sure I'm doing this right, thanks guys!

[Off Road]

No, not exactly...
All the sets (warm ups) get heavier until you reach a weight that makes you struggle to get your 6 reps. THAT is your heaviest weight for the day. You then rest 30 seconds and do 2 more reps, rest 30 seconds and do 2 more reps, rest 30 seconds and do your final 2 reps. Then move on to your next exercise.

[Big Jake]

Awesome, thank you!

I knew that you needed to lift lighter weights, and build up to the 6 rep max, just wasn't sure how many times I was supposed to do the 6 rep max or when to start doing the extra 2 reps.

I'll give it a go tonight, I just need to remember to bring my notepad, haha.

[Bosch232]

I'll give it a go tonight, I just need to remember to bring my notepad, haha.

As far as I'm concerned, a training log book is probably one of the most important tools to use. At least, that's been my experience since getting serious about training.

[Big Jake]

As far as I'm concerned, a training log book is probably one of the most important tools to use. At least, that's been my experience since getting serious about training.

Yeah, haha, my buddy robert keeps telling me this. But I did bring it last night, haha.

I think I'm just going to make a spread sheet here at work with all the available workouts with reps and weight boxes. That way, I can just fold it and put it in my pocket when I leave the house so I don't have to carry a journal on my trek to the gym. And I can just print them off when needed.

[Xaevin]

Couldn't you just then figure out your weight the 1st week, and then next week skip all the light sets and just hit what you the weight you know makes you struggle for 2 sets, then 3rd make it the cluster?

[Off Road]

No, all the sets leading up to the final set are warm ups. You don't want to jump into your top weight without a proper warm up. Some of the smaller exercises and some of the guys that aren't lifting as heavy won't need as many warm up sets. Some of the big exercises will take more warm up sets.

[Bosch232]

^^ What he said. ^^

And somewhere else Daniel Roberts mentioned the value of the volume.