I'm wondering when the most optimum time period to change sets and reps is. Right now I go for a month in one set/rep scheme, then change to another set/rep scheme for the next month before switching back.
I'm looking for mostly hypertrophy and some strength gain. Do you feel that alternating between 12 lighter and 8 heavier reps is sufficient? Or is a 5 rep, heaviest weight series crucial?
I think every month is about right. I switch every 4 weeks. I am beginning to lean towards the view that all rep ranges will directly or indirectly contribute to hypertrophy. I would certainly expand my options beyond 12 and 8.
Over the course of 1 year I would spend an equal amount of time in the rep ranges between 3 and 15 reps. This would be about 80% of the year.
I would spend the other 20% of the year in the 1-3 and 15-100 rep ranges. Only do singles if you have good spotters. When I am doing programs that include theses extreme rep ranges I will only use these for some of the exercises. I would never be doing a program that consists of only doing 20 reps or only doing singles.
These the general guidelines that I have right now.