Recently I’ve been working on some volume in my lifting days (2 per week).
The first attempts were based around a basic ladder (or pyramid, however you say it) of 1-20 in a superset with another movement performed at a static rep range.
The first few times I tried to complete the full ladder everything went around set 15-17.
In the subsequent attempts a random approach of reps was tried, still use the 1-20, just not in sequential order.
This meant a mixture of set intensities, so 20reps followed by perhaps 17, then 3,6,1,19, allowing for some interesting feelings lifting wise.
It made hitting the 210 rep total far more enjoyable.
Selecting random rep numbers each set with a static load can make for quite an interesting training session, all you need do is choose a total amount of reps (or tonnage if that’s your thing) and go for it.
This means you’re not sticking in the 10-15 rep range, or the 6-8 rep range, although that is indeed an option, you can use whatever rep you like (my aim currently is once solid 5×20 can be done or 3×30 then the load needs increasing).
You can track progress in the following was if you keep the load the same for say 3-5 sessions.
- Time taken to hit rep goal
- Number of higher rep sets utilised
- Total amount of sets used
- Your HR during/post (a great forgotten gem to track)
^ When you hit the target you can change the movement variation or increase the load, dealers choice.
Well worth your time, especially if like myself you’re only lifting two days per week currently.
Here is my current protocol –
A1 – Trap Bar DL – 210 total reps
A2 – Pressing Variation (any) – 100 total reps
B1 – Pulling Variation (any) – 100 total reps – if time provides
A1 – Squatting Variation – 210 total reps
B1 – Pulling variation (any) – 100 total reps
B2 – Pressing Variation (any) – 100 total reps
It’s not fancy, it is however very effective.
Say you don’t hit the rep goals first try, don’t sweat, well do sweat just don’t worry, keep working until you do then perhaps change the variation.