Rep variability, it’s kind of a big deal.
If you are a seasoned lifter you will know roughly what your max effort rep sets are and the weigh that goes with them.
For example, 7RM = 160kg on squat.
Knowing these is quite useful when it comes to programming for strength, hypertrophy and much more.
Today we will look at an underrated method for getting stronger.
It’s almost feels too easy when you do it.
The best part is that’s exactly how it should feel because you will be doing 1/3 to 1/2 the total reps you possibly could do with the load you pick.
Here is an example of how it works.
9RM – 150kg – Squat
Sets – you can do up to 25, just start off low, say 10 sets
8 reps – half = 4.5 (round to 5), third = 3
Your reps per set will look like this:
3,5,3,5,3,5,3,5 and so on.
You do a max of 5 and a minimum of 3, while resting 2-3 min between sets while practicing fast and loose drills.
Personally I’ve found pairing movements up works nicely for this if like me you can’t sit still too long.
A1 – Press 3,5,3,5,3,5
A2 – Weighted Chin Up 3,5,3,5,3,5
Now this will seem ridiculously easy, laughably so in fact.
One thing you will want to aim for is finishing your session feeling as if you could have done more, strange as is sounds you’d be surprised how fast the volume builds up (that is what contributes to hypertrophy, provided you’re eating optimally) doing this, especially since you’re able to use heavier loads.
If you did 10 sets of 3,5 that’d give you 40 solid reps with what your 9RM, each rep would be quality.
Some would say you could do 4×9 and only be 4 reps short, which is true in theory, however the first set you’d get maybe 5/6 good reps the rest would be a struggle, then the second set you’d maybe only hit 7 repps total with 3/4being good, perhaps 2/3 of rate next set and 1/2 for the last.
Taking the higher ones (being nice) that give you 15 good quality reps, that is a third of the volume you’d get doing the method I’ve prescribed above, 40 quality reps.
The toughest part of this stye of training is learning to stop and fight the urge to do more and just make yourself tired for the sake of it.
Many will go after volume for volumes sake, as such a lot of what they do is junk, this leads to little (or no) meaningful progress.
You should investigate this thoroughly.