Twenty-four in strength training
Twenty-four is a simple way to keep progression visible in strength training: the goal is to collect 24 repetitions in an exercise and move forward from there step by step. You don’t need a master’s degree or a complicated spreadsheet. All you need is an honest weight, a firm plan and the willingness to repeat the same scheme until you truly nail it.
Why does twenty-four work at all?
In strength training, progression means giving the body a slightly bigger task from one workout to the next. That can be a heavier bar, more reps, better technique or denser work. Here we’re looking at one very practical option: keeping the weight the same and changing how sets and reps are distributed.
A simple truth: if every workout goes purely by feel, it’s easy to hold back on bad days. If the plan is, say, a squat for 5 x 5, the target is clear. Next time you have to push to do 4 x 6 with the same weight. That small bit of pressure is exactly what keeps progress going.
Powerlifters have used this kind of thinking for decades. It suits bodybuilders too, especially in basic compound exercises where the weight is heavy enough and your technique stays under control. For every muscle or body part there should be at least one exercise whose progress is tracked this way.
How does twenty-four work in a workout?
Let’s say the exercise is the bench press. In the first workout you choose a weight you can do 6 x 4 with. That gives 24 repetitions in total. In the second workout you try 5 x 5 with the same weight, which makes 25 repetitions. The third time the target is 4 x 6, again 24 repetitions in total. The fourth time you either move on to 3 x 8 or first do a consolidating 3 x 7, which gives 21 repetitions.
What if 4 x 6 doesn’t happen? Say your sets go like this: 6, 6, 5, 4. Then there’s no need to change the weight right away or postpone the scheme. In your next workout you try 4 x 6 again with the same weight. Only once the plan is completed do you move on to 3 x 7 or 3 x 8.
In a leg workout, an example could look like this: squat 6 x 4/5 x 5/4 x 6/3 x 8, leg press 3 x 8 – 10 and leg extension 2 x 10 – 12. Not every exercise has to follow the same system. Instead, pick one main exercise that you measure more precisely, and do the rest of the work at a calmer pace, taking sets to failure as your capacity allows.
The difference between a powerlifter and a bodybuilder
A powerlifter can move through longer cycles toward heavier, shorter sets. For example: weeks 1 – 4 at 3 x 8, weeks 5 – 8 at 4 x 6, weeks 9 – 12 at 5 x 5, weeks 13 – 16 at 6 x 4 and weeks 17 – 20 at 8 x 3. These preparation periods don’t always have to be this long. Some people also start from 3 x 10 or 3 x 12.
For a bodybuilder whose goal is more about muscle mass, it often makes more sense to move from shorter sets toward longer ones. For example: workout 1: 6 x 4, workout 2: 5 x 5, workout 3: 4 x 6 and workout 4: 3 x 8. This way you keep the heavier work but eventually also reach a longer set, which goes well with building muscle.
Twenty-four and exercise selection
This system suits heavy basic exercises best. Squats and their variations, deadlifts, presses, pull-ups and rows are all good choices. The biceps curl may not be the best place to start, but for a certain period you can try a similar idea there too.
If you want to train a muscle with longer sets, you can take a bigger training volume as your basis, for example 30 repetitions. For the biceps curl the scheme could look like this: workout 1: 5 x 6, workout 2: 4 x 8, workout 3: 3 x 10 and workout 4: 2 x 15. In some workouts the total may fluctuate by 1 – 2 reps either way, but the principle stays the same.
It’s important not to put all your exercises under this system at once. If your chest plan looks like this: bench press 6 x 4, incline fly 5 x 5 and decline fly 3 x 8, it may work for a while. Over the long run, though, these progressions start to get in each other’s way. One exercise run properly on the 24 scheme is usually better than three half-done schemes.
Keep in mind, too, that progress isn’t always linear. If you manage 6 x 4 today, 5 x 5 may not work out right away next time. If you get 5, 5, 5, 4, 3, that can itself be a necessary in-between workout. Next time you try again to complete 5 x 5 with the same weight.
FAQ: twenty-four in your training plan
Is twenty-four suitable for beginners?
Yes, as long as your technique is solid and the weight is chosen sensibly. A beginner doesn’t have to push every set to the absolute limit. It’s worth learning the movement first, and only then starting to press, pull or squat heavier according to the scheme.
Should every exercise be a progression exercise?
No. Pick one main exercise per muscle or body part. The other exercises can use longer sets and a calmer tempo, and can be taken to failure when needed.
When should you add weight?
Add weight when the chosen scheme comes out clean. If 4 x 6 or 5 x 5 falls apart, repeat the same weight in your next workout. Honestly, that is the value of the whole system: the plan shows you right away whether you are truly progressing.
Author: Janar Rückenberg
Source:Turg.Fitness.ee
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