Tag Archives: advice
I wrote something similar not too long ago but I had a question from a couple who train together in terms of wanting a very easy workout set/rep range to follow while also not getting bored. Not an easy question to answer if I’m honest, after all, what people find boring is very subjective.
If I had to give some advice to help people around the dull notions of training It would be to use a DUP style of rep/set rotation and train 2-3 days per week covering the following movements: Push, Pull, Squat, Hinge, Loaded Carry* (exercises can be of ones own choice).
The sets/reps would be as follows for a nice simple guide:
Selection A – 8×3 – Heavy
Selection B – 5×10 – Light
Selection C – 6×6 – Medium
As for exercises for each rep range I like to keep it simple:
Selection A – Front Squat, Incline Press, Deadlift, Pull Up
Selection B – High Bar Squat, OH Press, RDL, Chin Up
Selection C – Low Bar Squat, Close Grip Bench, Trap Bar DL, Row
*Loaded carries are great for conditioning, fat loss and much more, You can keep the distance the same and change the weight, the weight he same and change the distance, follow the link for more ideas.:
What I have written above is nothing new or ground breaking, it’s basic but it works for the majority of people for the following reasons:
– Hits muscle groups 3 times per week
– Hit minimum of 100reps rep muscle group per week
– Optimises recovery opportunities
– Stimulates, not annihilates the muscles (better for naturals)
– Staves off boredom
– Allows a simple linear progression with fractional plates (0.25kg)
Try it for 3 months and add small amounts of weight when your form/speed on the bar is solid, so an RPE of 8. Try not to rush the progress, you’ll often find the lifter who lifts the longest often becomes the strongest and makes the most progress in the end.
I am often asked about the best ways to progress and what set/rep schemes to use and because of this I have come up with these simple points to share with you today (they’re nothing new).
– Add weight where possible
– If weight can be added, add reps
– If reps can’t be added, add sets
– If neither weight or reps can be added, decrease rest time
– If rest time can’t go lower, add another day of that movement
– If none of the above can be done, change the exercise variation and start from step one.
It’s essentially that simple. Forgo the complicated loading systems and schemes for as long as possible and simply focus on adding more total volume or increasing work capacity in any way you can, for as long as you can.
Are you struggling to progress?