If you've been following along with the TrainRx Performance Programming Instagram page you've probably noticed me using WMR a lot in my strength training recently. I've also mentioned it in a few sample workouts that I've sent out in the weekly newsletter. But until now, I haven't really dove into the explanation of it and why it should be a go to format in your strength training toolbox.
So, what is WMR?
Weight of Max Repetitions is the maximum weight you can confidently use for a given rep count. Let's make something very clear before we get into some more of the finer details, the maximum weight you can confidently use for a given rep count may or may not be a "Max Effort" weight. For example, you may know your 3 Rep Max or your 5 Rep Max for a specific movement, but do you know your 8 Rep Max or your 15 Rep Max?
When it comes to WMR, you may need to make decisions based on how you feel on any given day, or based on your best assumption of what weight you can use for the given rep count. WMR is not percentage based lifting, so you shouldn't expect to see a percentage of your 1 Rep Max listed when following this training method.
Comparing WMR vs Percentage Based Lifting
In a classic 5x5 format you may be prescribed to perform 5 sets of 5 repetitions at 75% of your 1RM. Generally speaking, the weight that you use will be lighter than the actual weight you can lift for 5 repetitions, this isn't necessarily ideal when it comes to volume training. By utilizing WMR we can assure that we lift more total poundage/tonnage over the course of our sets than we would if we stuck to the percentage based system. So instead of using 75% of our 1RM for 5 sets, we're going to use WMR5 for our working sets, keep in mind this is a weight that will be uncomfortable, you will need to fight for that 5th rep. Using this method, you will start your sets at WMR5 and complete as many unbroken repetitions as possible until the prescribed total rep count is completed, even if by the end of your work you are completing sets of 2-3 reps due to fatigue.
Now don't get me wrong, percentage based work is great for determining loads to use for progressive overload and building top end strength. But when it comes to volume training, using WMR and Max Unbroken Repetitions will help you pack on more muscle and build more strength at varying rep ranges than a percentage based system.
Let's take a closer look into using WMR for volume training below.
WMR and Volume Training
The common thought process in the gym is that you should use heavy weights and low rep counts to get big and strong and high rep counts with lighter weights to lean out and put on muscle. But what if I told you that you should try using heavy weights and high rep counts?
Volume Training is any combination of a larger number of sets paired with a larger number of repetitions/exercises. We want to utilize this tactic in our strength training to pack on lean muscle mass and build serious strength!
So now you're probably thinking how do we do it? How do I use heavy weights for higher rep counts in my strength training? Check out the sample Back Squat session below.
Every 3:00 Minutes Until 25 Repetitions Completed; At Strength Effort
Max Unbroken Repetitions: Back Squat; 20X1; At WMR5
Here we have a typical Back Squat volume session prescribed for a total of 25 repetitions at Weight of Max Repetitions 5 (WMR5). Selecting the weight you are going to use for this training session is key! If you know your 5 Rep Max, you're going to want to use it. If not, you'll need to utilize your warm up sets to build up to a weight that you can confidently complete 5 uncomfortable repetitions at and then go with it for the remaining work sets.
Performing the workout as prescribed is simple, you're going to complete a set of "Max Unbroken Repetitions" for the Back Squat every 3:00 minutes at WMR5 until you have completed 25 total repetitions.
Here's where things really start to differ from the percentage based lifting format we spoke about earlier. You may start off with 1 or 2 sets of 5 repetitions completed successfully, but as fatigue starts to creep in, you will likely start performing sets of lesser rep counts. Chances are, you're going to perform more than 5 total sets in comparison to the percentage based format but you're going to end up lifting more poundage/tonnage over the course of your repetitions than if you approached the workout with 75% of your 1RM.
Along with using WMR for Volume Training for the big lifts such as the Squat, Press, and Deadlift, we can use it for accessory lifts as well. The same concept applies to these training samples below. You will choose a max load that you can confidently complete "x" uncomfortable repetitions for the given movement and complete the training as prescribed. Check these out.
3 Sets; Each For Max Repetitions; Start at WMR15 and Increase Load Used Each Set
1:00 Minute: Dual DB Rear Foot Elevated Split Squat - L; 20X1
1:00 Minute: Dual DB Rear Foot Elevated Split Squat - R; 20X1
1:00 Minute: Rest
In this sample, we have 3 sets of a 1:00 minute work interval for both legs in the Dual DB Rear Foot Elevated Split Squat. In the 1:00 minute intervals you are prescribed to complete as many repetitions as possible starting with the max weight you can confidently use for 15 unbroken repetitions. Because the work interval is 1:00 minute, you may complete 15 reps and still have some time left on the clock. Take a small break and continue to complete more reps until the 1:00 minute interval is over. The workout is also prescribed as "An Increasing Effort". Sets 2 and 3 should be completed with loads that are heavier than WMR15, simply put, you could grab heavier weights and then complete the 1:00 minute intervals just as before.
EMOM x 10:00 Minutes; At WMR8
Odd Minute: Max Unbroken Repetitions: Single Arm DB Row - L; 21X0
Even Minute: Max Unbroken Repetitions: Single Arm DB Row - R; 21X0
In this sample we are utilizing the Every Minute On the Minute format to determine our work/rest ratios. Here we're going to choose WMR8 for the Single Arm DB Row and then "On the Minute" for 10 total sets, complete a set of max unbroken repetitions. Here you'll likely complete 8 reps in the first few sets, but as fatigue creeps in you may dwindle down to 3-5 reps/set. The key is we are still lifting more total poundage/tonnage over the course of the work sets rather than decreasing the load used due to fatigue or selecting a lighter weight to count for minimal rest.
So now you have 3 formats to try out that demonstrate how to use WMR for your strength training. If your new to this concept or have spent most of your training years following a 5x5 or 3x10 template it may take a little while to get used to this method. But with a better understanding of how to select starting weights and some practice, you're going to get so much more out of your strength training using the Weight of Max Repetitions and Max Unbroken Repetitions method than you would using percentages or lighter weights for high rep counts!
WMR is headed to TrainRx Performance Programming in our upcoming training cycle starting in September. You can expect to see it on BuildRx, StrengthRx, and HybridRx! So get ready, we're all about to get really, really strong.