High reps, low sets are popular for getting in a lot of volume, however you can do the same by using submit weights and lower reps and we shall look at why you should be doing this.
Why use low reps higher sets to hit a daily volume goal?
1 – You use a higher % of 1RM – say 85% (a technical 6RM) for multiple sets of 2-3 reps until you hit perhaps a 50 rep target. 16-25 sets required.
2 – It stimulates more muscle due to it being a higher relative load, more muscle fibres used means more adaptive need, this means more progress.
3 – Lifting heavier weights is more fun and provides what is called ‘functional hypertrophy’ – essentially you’re strong and look good, rather than just looking good with nothing back it up.
4 – It’s way more fun.
Here is a simple structure to use:
High volume workout – 80%+ 1RM – 50 reps – 3 lifts per session: these don’t have to be the sam lift each workout, cover the following movement patterns across the week for optimal results.
– Full body – snatch, clean/jerk etc)
– Loaded carry – farmers walk, sand bag carry and so on
– Hinge – deadlift
– Squat – umm well… a squat, obviously
– Pull – Chin up or row perhaps
– Push – Press or a dip
^^ The options are endless, just pick a moment and find a lift to go with it.
Train movements for miracles.
Moderate volume workout – 80%+ 1RM – 30 reps – 3 lifts per session
Low volume workout – 80%+ 1RM – 10 reps – 3 lifts per session
This volume cycling will allow you to get some much needed recover if you start feeling beaten up, you can utilise the H-M-L as you see fit. A weekly loading high look like this:
M – H
T – M
W- L – or off
T – H
S – M
S – L or off
Aim for 80-210 reps of volume per movement per week.
If you lift heavier weights more often you will find a lot of benefit to strength, muscle mass, fat loss and less boredom from doing endless high rep pump sets.