Hi Friend,
What's your favourite reps and sets range? Are you a no-nonsense 5x5 kinda guy, or is a traditional bodybuilding 3 sets of 10 more your style?
Or maybe you're sweet on 6x6 or adore 8x4?
Well, whatever your choice, to continue making progress in the gym, you must keep challenging your body.
And here is where the problems can start…
Because most lifters are locked into standard rep and set schemes, they often ignore one of the easiest and simplest ways to maximise their workouts.
Total-Rep Training
What I'm talking about here, is total-rep training. So instead of performing a traditional 5x5 scheme, this program takes your total of 25 reps and has you perform a designated weight for all of your sets.
For example, utilising your 5-6RM, would see you perform each set just shy of mechanical failure.
A potential outcome might therefore look like this:
Set 1. 5 reps
Set 2. 5 reps
Set 3. 4 reps
Set 4. 4 reps
Set 5. 4 reps
Set 6. 3 reps
Total reps: 25
If you look closely, you'll see a couple of important things are happening…
1. The intensity and volume are kept consistent which helps promote adaptations.
2. Each set approaches positive failure which means there are no "dead" sets.
And that's not all - this method works equally well with higher reps, too!
For example, utilising your 20RM, would see you perform a total of 50 reps.
A potential outcome might therefore look like this:
Set 1. 20 reps
Set 2. 10 reps
Set 3. 10 reps
Set 4. 10 reps
Total reps: 50
Different Strokes
Why does this strategy work so well?
You won't read about this too often, but because everyone responds to rep schemes differently, a basic prescription such as 5x5 may not spark the same adaptations from person to person.
This easy-to-follow method helps you avoid such obstacles by auto-regulating your training from set to set. The result? You're better equipped to manage your abilities on any given day.
So the next time someone argues with you about which rep and set range is best, try to focus on total-rep training instead. Not only is it a cool tool, but it's a super-simple way to maximise your workouts.
Until next time,
Squat for Glory!
Lee
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