I use the 8, 8, 6, 6, 4, 4 descending stage method when I want an athlete to gain size and handle heavier loads in the same session. Across six working sets, the reps come down and the load goes up. The part that makes it stage loading is that you repeat each prescription twice before moving on.
Six working sets across three stages
- Stage 1, sets 1 and 2: 8 reps at 76 kg on each set.
- Stage 2, sets 3 and 4: 6 reps at 82 kg on each set.
- Stage 3, sets 5 and 6: 4 reps at 87 kg on each set.
Rest 120–180 seconds between working sets. These loads illustrate the sequence. Choose the actual loads for the athlete and the exercise you’re programming.
What each stage does
Stage 1 builds the volume. Two sets of eight give you 16 of the 36 working reps. Use a load that lets the athlete accumulate meaningful work while keeping technique consistent across both sets.
Stage 2 shifts the emphasis toward strength. The move from eight to six reps makes room for more load. You still get 12 working reps at this stage, so the middle pair continues to contribute to the hypertrophy work.
Stage 3 gives you two exposures to the heaviest load. By the time the athlete gets to the fours, they’ve already done four working sets. The lower rep target is there to help them maintain the quality of the work as fatigue builds. Both sets use the same load.
Where I use it
This is a functional hypertrophy option for a meso where size and strength both matter. The eights give the session its volume, the sixes bridge the gap, and the fours give the athlete practice producing force at the heaviest load of the sequence. Set the opening load with the whole prescription in mind. If the second set of eight already breaks down, reassess the loading before moving to the sixes.
