Get the most out of your hypertrophy & strength training with "Max Repetition" Sets.
"If I want to get really strong should I lift heavy weights for low repetitions?"
"If I want to build more muscle should I lift light weights for high repetitions?"
These are two extremely common questions in the gym. Chances are, you've found yourself asking one if not both of them at some point in your life. Now what would you think if I told you that my answer to both of these questions is that you should lift heavy and light weights for high repetitions...
For anyone who is familiar with the classic 5x5 or 3x10 templates, this concept may be new to you. And don't get me wrong here, 5x5 templates for building strength are extremely useful, we use them all the time on TrainRx Performance Programs, but utilizing "Max Repetition" sets just might be what you need to break through a stubborn plateau or help you get a little extra volume in to build some more muscle.
So why are we lifting heavy weights for high repetitions? The main reason behind it, volume. Volume is what drives adaptation. Without enough volume our bodies will not adapt - therefor, we will not get stronger if enough stress is not applied. Here's an example of a 5x5 template vs. Max Repetitions:
"If I want to get really strong should I lift heavy weights for low repetitions?"
"If I want to build more muscle should I lift light weights for high repetitions?"
These are two extremely common questions in the gym. Chances are, you've found yourself asking one if not both of them at some point in your life. Now what would you think if I told you that my answer to both of these questions is that you should lift heavy and light weights for high repetitions...
For anyone who is familiar with the classic 5x5 or 3x10 templates, this concept may be new to you. And don't get me wrong here, 5x5 templates for building strength are extremely useful, we use them all the time on TrainRx Performance Programs, but utilizing "Max Repetition" sets just might be what you need to break through a stubborn plateau or help you get a little extra volume in to build some more muscle.
So why are we lifting heavy weights for high repetitions? The main reason behind it, volume. Volume is what drives adaptation. Without enough volume our bodies will not adapt - therefor, we will not get stronger if enough stress is not applied. Here's an example of a 5x5 template vs. Max Repetitions:
Every 3:00 Minutes x 5 Sets; At Strength Effort
5 Close Grip Bench Press; 20X1; At 75% of 1RM Close Grip Bench Press
Say your 1RM Close Grip Bench Press is 225 lb and, 75% of 225 lb is roughly 170 lb. For the prescribed workload above we will then be lifting 170 lb for a total of 25 repetitions over the course of 5 sets. Or giving us a total poundage of 4,250 lb - this is your total volume over the course of the training.
This right here is great. That's definitely enough weight moved over the course of 5 sets to help you get really strong and build some muscle, but what happens if 75% of your 1RM Close Grip Bench Press for sets of 5 repetitions isn't applying enough stress to the system to drive adaptation?
Plateau - we need to move more total weight.
Every 3:00 Minutes x 5 Sets; At Strength Effort
Max Unbroken Repetitions: Close Grip Bench Press; 20X1; At 75% of 1RM Close Grip Bench Press
By taking each set to failure (Max Unbroken Repetitions), we are increasing the likelihood of moving more total weight over the course of all 5 sets. So your sets may look something like this - 8 Reps, 7 Reps, 6 Reps, 6 Reps, 4 Reps = 31 total reps at 170 lb. Which gives us a total poundage of 5,270 lb. That's over 1,000 lb more than in the 5x5 template, and almost guaranteed to be enough stress to drive more adaptation.
Using percentages of your 1RM for a specific rep count isn't wrong. But it may not always apply to the rep count given, especially if you've been training for quite some time. And think of this, our 1RMs can change at any given point, leaving a specific rep count basically worthless.
Remember, the goal is total volume, we want a larger number of total reps over the course of the sets rather than several sets of the same rep count.
Using Max Repetitions on BuildRx - High Intensity Bodybuilding
Check out the sample training pieces below to see how we use "Max Repetition" Sets on BuildRx to build lean muscle and get savagely strong!Sample 1:
Every 3:00 Minutes x 3 Sets; At Strength Effort
Max Unbroken Repetitions/Side: Dual DB Rear Foot Elevated Split Squat; 10X1
Recommended Scaling Option:
RX: Heavy Effort
Coach's Notes:
- Choosing the right weight for an RFE Split Squat can be difficult because we don't typically know our 1RM for this movement. In this situation you want to pick a heavier weight, a load that is not going to be comfortable using - think something that would typically allow for between 1-5 repetitions.
Sample 2:
5 Sets; Each For Max Repetitions; At Strength Effort
1:00 Minute: Dual DB Alternating Biceps Curl; 10X1
1:00 Minute: Rest
Recommended Scaling Option:
RX: Light Effort
Coach's Notes:
- A "Light Effort" for the Dual DB Alternating Biceps Curl will likely allow for upwards to 15 unbroken repetitions
- Keep in mind, to get the most out of this style of training you still need to pick the most challenging weight possible for sets of upwards to 15 repetitions!
Max Repetition Sets on StrengthRx - Interval Weight & Gymnastics Training
Check out the sample training pieces below to see how we combine "Max Repetition Sets" with cyclical conditioning on StrengthRx!Sample 1:
9:00 Minutes; AMRAP; At Strength Effort
12/9 Calories Airbike
Max Unbroken Repetitions: Back Squat; 20X1
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - 12/9 Calories/0:45-1:00 Minute
Back Squat;
RX: Heavy Effort - 75% of 1RM Back Squat
Coach's Notes:
- Complete the prescribed calorie count for the Airbike and move immediately into a set of Max Unbroken Repetitions for the Back Squat. After completing the Back Squat set, hop right on the Airbike and continue alternating until the 9:00 minute interval is completed.
For 15:00 Minutes; At Strength Effort
At Minutes 0:00/5:00/10:00/15:00 - Max Unbroken Repetitions: Deadlift; 11X0
In Remaining Time: Row
Recommended Scaling Options:
Deadlift;
RX: Light Effort - 55% of 1RM Deadlift
Row;
RX: Sustained Effort - Target Similar Paces
Coach's Notes:
- Starting at 0:00 on the clock perform a set of Max Unbroken Repetitions for the Deadlift. After completing the set get on the Rower and row until 5:00 minutes.
- Alternate between the Deadlift set and the Row until the final set of Max Unbroken Deadlifts at the 15:00 minute mark.