Training Programs - Over 50 Programs To Build Strength And/Or Size!

The goal of any program is obviously to promote the desired adaptation in the shortest period of time, but because training programs are not so much ‘black and white’, but rather consist of a lot of ‘grey area’, there are numerous ways in which one could go about accomplishing the same goal. Here are some of the more popular programs that have stood the test of time for no other reason than they produce the result that they are supposed to and have a very high success rate.

*The parameters listed below are for the primary movement, or movements if you are pairing agonists with antagonists, being trained on a given day, unless otherwise indicated. The parameters for any movement performed after the primary movement should be based on the goal.

** Most gyms do not have the necessary equipment/weight plates to allow for some of the precisely prescribed intensities to be used, so feel free to modify the amount of weight used accordingly, but always round down when at a crossroads in terms of how much weight to use, as you can always add more later, or increase the difficulty of the workout based on how you’re feeling, but if you start too heavy you may lose the workout because the nervous system takes 5-6 times longer to recover than the muscles and you can’t just go back and start over if the nervous system is shot before optimally stimulating the targeted muscles.

Russian bear (@ 80% of 5RM, equivalent to roughly 70% of 1RM)

Perform a set of 5 with 80% of your 5 rep max, wait 5 minutes and perform a second set of 5 with 90% of that weight, then perform as many sets of 5 with 80% of the starting weight every 30-60 seconds, stopping only when a set of 5 is no longer possible. There are 3 progressions that can be followed – linear, wave, or step.

Linear

The primary progression is a linear approach in which you increase the amount of weight every single workout until you cannot perform at least 4 reps on the first set. If you can perform at least 4 reps (even though the goal is 5), keep moving forward with the progression. When you fail to hit at least 4 reps on your first, end the cycle and start over with 80% of your new 5 rep max as it’s likely gone up (after all, that is the goal).

Workout 1: set 1 = 100 x 5, set 2 = 90 x 5

Workout 2: set 1 = 105 x 5, set 2 = 95 x 5

Workout 3: set 1 = 110 x 5, set 2 = 100 x 5

Workout 4: set 1 = 115 x 5, set 2 = 105 x 5

Workout 5: set 1 = 120 x 5, set 2 = 110 x 5

Workout 6: set 1 = 125 x 5, set 2 = 115 x 5

Workout 7: set 1 = 130 x 4, set 2 = 115 x 5

Workout 8: set 1 = 135 x 2, set 2 = 120 x 5

Wave (4 steps forward, 3 steps back)

This progression is the same as the linear progression above for 4 consecutive workouts, but on the 5^th workout you begin a new wave using the weight you used in the second workout.

Workout 1: set 1 = 200 x 5, set 2 = 180 x 5

Workout 2: set 1 = 205 x 5, set 2 = 185 x 5

Workout 3: set 1 = 210 x 5, set 2 = 190 x 5

Workout 4: set 1 = 215 x 5, set 2 = 195 x 5

Workout 5: set 1 = 205 x 5, set 2 = 185 x 5

Workout 6: set 1 = 210 x 5, set 2 = 190 x 5

Workout 7: set 1 = 215 x 4, set 2 = 195 x 5

Workout 8: set 1 = 220 x 2, set 2 = 200 x 5

Step (repeated efforts)

This progression is the same as the linear progression, only you perform the same workout twice before increasing the weight.

Workout 1: set 1 = 80 x 5, set 2 = 70 x 5

Workout 2: set 1 = 80 x 5, set 2 = 70 x 5

Workout 3: set 1 = 85 x 5, set 2 = 75 x 5

Workout 4: set 1 = 85 x 5, set 2 = 75 x 5

Workout 5: set 1 = 90 x 4, set 2 = 80 x 5

Workout 6: set 1 = 90 x 5, set 2 = 80 x 5

Workout 7: set 1 = 95 x 4, set 2 = 85 x 5

Workout 8: set 1 = 95 x 2, set 2 = 85 x 5

Wave loading – 3/2/1 (87.5-102.5%), or 5/3/2 (82.5-97.5+%), or 6/4/2 (80-95%), or 7/5/3 (77.5-92.5%)

Select a wavelike pattern based on your goal (3/2/1 for strength, 5/3/2 or 6/4/2 for functional hypertrophy, 7/5/3 for hypertrophy), and then select a weight using the suggested percentages above (give or take).

A ‘wave’ consists of 3 separate sets in which the weight progressively increase while the reps are reduced. At the completion of a wave you start over using a slightly greater amount of weight, aiming to complete 3 total waves and setting a personal record in the process. This is likely very confusing without a visual, so here’s a practical example using each of the wavelike patterns presented:

Set 1: 3 reps @ 87.5% - 5 reps @ 82.5% - 6 reps @ 80% - 7 reps @ 77.5%

Set 2: 2 reps @ 92.5% - 3 reps @ 87.5% - 4 reps @ 85% - 5 reps @ 82.5%

Set 3: 1 rep @ 97.55% - 2 reps @ 92.5% - 2 reps @ 90% - 3 reps @ 87.5%

Set 4: 3 reps @ 90% - 5 reps @ 85% - 6 reps @ 82.5% - 7 reps @ 80%

Set 5: 2 reps @ 95% - 3 reps @ 90% - 4 reps @ 87.5% - 5 reps @ 85%

Set 6: 1 rep @ 100% - 2 reps @ 95% - 2 reps @ 92.5% - 3 reps @ 90%

Set 7: 3 reps @ 92.5% - 5 reps @ 87.5% - 6 reps @ 85% - 7 reps @ 82.5%

Set 8: 2 reps @ 97.5% - 3 reps @ 92.5% - 4 reps @ 90% - 5 reps @ 87.5%

Set 9: 1 rep @ 102.5% - 2 reps @ 97.5% - 2 reps @ 95% - 3 reps @ 92.5%

Always aim to perform more waves as opposed to starting upcoming workouts with heavier weights. For example, if you complete all your desired waves in one workout, try to perform an extra (heavier) wave the next time, using the same progression, don’t try to tweak it by simply starting heavier and hoping you break a personal record that way. When you can perform the same workout 2-3 times, irrespective of whether or not you were able to complete more waves, then you can increase the starting weight.

Wave/step ladders – 1/2/3 (up to 92.5%), or 2/3/5 (up to 87.5%), or 2/4/6 (up to 85%), or 3/5/7 (up to 82.5%)

Same as wave loading except instead of increasing the weight with each set, you perform 1 rep, then 2 reps, then 3 reps (or 2/3/5, 2/4/6, 3/5/7), all with the same weight because the second and third set generally feel easier because of the potentiating effect, provided that you aren’t too fatigued from the first set (which should only happen if you start too heavy), then stepping up and starting over.

Set 1: 1 rep @ 82.5% - 2 reps @ 77.5% - 2 reps @ 75% - 3 reps @ 72.5%

Set 2: 2 reps @ 82.5% - 3 reps @ 77.5% - 4 reps @ 75% - 5 reps @ 72.5%

Set 3: 3 reps @ 82.5% - 5 reps @ 77.5% - 6 reps @ 75% - 7 reps @ 72.5%

Set 4: 1 rep @ 87.5% - 2 reps @ 82.5% - 2 reps @ 80% - 3 reps @ 77.5%

Set 5: 2 reps @ 87.5% - 3 reps @ 82.5% - 4 reps @ 80% - 5 reps @ 77.5%

Set 6: 3 reps @ 87.5% - 5 reps @ 82.5% - 6 reps @ 80% - 7 reps @ 77.5%

Set 7: 1 rep @ 92.5% - 2 reps @ 87.5% - 2 reps @ 85% - 3 reps @ 82.5%

Set 8: 2 reps @ 92.5% - 3 reps @ 87.5% - 4 reps @ 85% - 5 reps @ 82.5%

Set 9: 3 reps @ 92.5% - 5 reps @ 87.5% - 6 reps @ 85% - 7 reps @ 82.5%

Ratchet loading 1/2 (up to 95%), 1/3 (up to 90%), 2/4 (up to 87.5%), 2-3/5 (up to 85%), 2/6 (up to 82.5%)

Same as wave/step ladders only you remove the middle set of the wave. The first set is used to potentiate, while the second set is the performance set. The pattern is identical to waves and ladders in that you keep going up upon completion of the scheduled reps.

Set 1: 1 rep @ 85% - 1 rep @ 80% - 2 reps @ 77.5% - 3 reps @ 75%

Set 2: 2 reps @ 85% - 3 reps @ 80% - 4 reps @ 77.5% - 5 reps @ 75%

Set 3: 1 rep @ 90% - 1 rep @ 85% - 2 reps @ 82.5% - 3 reps @ 80%

Set 4: 2 reps @ 90% - 3 reps @ 85% - 4 reps @ 82.5% - 5 reps @ 80%

Set 5: 1 rep @ 95% - 1 rep @ 90% - 2 reps @ 87.5% - 3 reps @ 85%

Set 6: 2 reps @ 95% - 3 reps @ 90% - 4 reps @ 87.5% - 5 reps @ 85%

Ramping methods – singles (up to 97.5-100%), doubles (up to 97.5%), triples (up to 92.5%)

The goal with ramping is to maximize neural activation, which increases performance potential, while minimizing fatigue, which decreases performance potential. Regardless of whether ramping up to perform a maximum daily single, double, or triple, start by performing a triple with 60%, 70%, and 80% of your projected max, and go from there by adding roughly 7.5% (roughly halfway between 5 and 10%) each time. There are several options in terms of where to do upon reaching a daily max single, double or triple.

Refrain from performing more than 3-4 reps in the 95% and above range, as this range is the most neurologically demanding, and just as much strength can be built in the 90% range. The 1-2RM (rep max) range is to demonstrate the strength you already possess, while the 3RM range is best suited to build upon your current strength levels, which is why lifts in the 90+% range improve your ability to demonstrate maximum strength. If you insist on performing a few more reps above 90% after reaching a daily max single, a good option would be to perform 1 rep @ 95%, 1 rep @ 92.5%, and 1 final rep @ 90%, with the option to continue training the targeted muscle group with a different set of parameters (some of the ones listed here apply, but not all), or move onto something completely different like a density protocol in which you either try to perform as many singles, doubles, or triples at a certain percentage in a specific amount of time, or perform a specific amount of singles, doubles, or triples as fast as possible, in both cases using between 75-85% of max.

If ramping up to a max double, a good option for building strength is to perform as many triples as possible in 50 minutes with 7.5% less than the max double.

Up to 10 reps are tolerable in the 90-95% range, the options being to perform 10 singles, 5 doubles, or 3 triples (which obviously equals 9 total reps, not 10), the triples being the hardest to perform obviously considering the weight is the same, with doubles and singles being the progressively easier (although maintaining concentration for 10 total sets may be the toughest to deal with mentally). Also worth considering is that each rep of every set creates some form of fatigue, forcing more motor units to be recruited if you are to perform a second, or third rep.

5/4/3/2/1+ (@ 82.5-85% - keep banging out singles until you hit your limit)

Select a weight you could perform 5 reps with, add 2-3% after each set and perform one less rep. Upon completion of all 5 sets, you have the option to keep adding weight and banging out singles based on how you feel. If you feel ramped up and want to attempt a personal best, go for it. If you complete all of the sets for the desired amount of repetitions, begin with a marginally greater load the next time. 3-5 minutes of rest is given between sets. An example looking like this:

Set 1: 5 reps @ 85%

Set 2: 4 reps @ 87-88%

Set 3: 3 reps @ 89-91%

Set 4: 2 reps @ 91-94%

Set 5: 1 rep @ 93-97%

Set 6: 1 rep @ 95-100+%

Contrast loading 1-2/3-6 (@ 90-97.5%/80-87.5%)

Alternating between your working weight and a really heavy weight is a variation of what’s called contrast training, and the way that it works is the really heavy weight wakes up the nervous system, increasing its capacity to recruit high threshold motor units, which ‘by contrast’ improves performance by enabling you to perform more reps than you normally would with the same amount of weight, or the same amount of reps with a heavier weight. 2-4 minutes of rest is given between sets. Here are two examples of contrast loading – one in which the reps stay the same as the weight starts low and gradually increases, and one in which the weight starts higher but the reps decrease due to fatigue:

Set 1: 1-2 reps @ 90%

Set 2: 5-6 reps @ 82.5%

Set 3: 1-2 reps @ 92.5%

Set 4: 5-6 reps @ 85%

Set 5: 1 rep @ 95%

*Set 6: 6+ reps @ 87.5%

*Typically it wouldn’t be possible for most people to perform 6 reps with 87.5% of max, but due to the potentiating effect which contrast training provides, it makes it possible. That’s what makes contrast training so beneficial – it makes it possible to do a little bit more than would be possible under normal conditions. Should you feel like you can do more than 6 reps on the last set, by all means do so since there’s no reason to spare your strength/energy.

Set 1: 1-2 reps @ 92.5%

Set 2: 5-6 reps @ 85%

Set 3: 1-2 reps @ 92.5%

Set 4: 4-5 reps @ 85%

Set 5: 1 rep @ 92.5%

Set 6: 3-4 reps @ 85%

In this case more reps are performed at higher intensities, making the average level of intensity greater, but the total amount of reps performed is less.

1/2/4/6+ (@ 95-85%)

Ramp up to a heavy single, then reduce the weight by 2-3% and perform a double, reduce the weight again and perform 4 reps, reduce the weight one last time and go for as many as possible. The potentiating effect of the heavy weights at the onset should make it possible to perform more reps at a given intensity than would otherwise be possible. An example looking like this:

Set 1: 1 rep @ 95%

Set 2: 2 reps @ 92%

Set 3: 4 reps @ 89%

Set 4: 6+ reps @ 86%

5 x 2 (@ 90-92.5%) then reduce 7.5% and perform 5 x 3 (@ 82.5-85%) – East German stair-step method

8 x 1 (@ 90-92.5%), then reduce 7.5% and perform 5 x 3-5

After performing 8 singles with 2-4 minutes of rest between sets, modify the way in which you perform the movement and perform 5 more sets of 3-5 reps. The purpose of the micro modification is to vary the recruitment pattern in an attempt to exhaust as many motor units as possible (ex. the squat is the primary movement, and the heels elevated squat is the secondary movement – so it’s the same, but different at the same time).

8 x 2-3 (@ 90%)

Pick a weight that allows you to perform 8 sets of 2 and work your way up to performing 8 sets of 3 with that same weight (you do not lower the weight to hit the rep goal). 2-4 minutes of rest is given between sets.

6 x 2-4 (@ 87.5%)

Pick a weight that allows you to perform 6 sets of 2 and work your way up to performing 6 sets of 4 with that same weight (you do not lower the weight to hit the rep goal). 4-5 minutes of rest is given between sets.

5 x 5 (@ 85%)

Pick a weight that allows you to perform at least 14 total reps divided over the 5 sets and work your way up to performing 5 sets of 5 with that same weight (you do not lower the weight to hit the rep goal). 2 minutes of rest is given between sets.

4-6, 5-7, 6-8 + 1-2 – absolute failure

Pick a weight that allows for at the minimum amount of reps to be completed for each set, and increase the weight once you can perform the maximum amount of reps for each set. Upon reaching concentric failure, have a training partner assist you with the concentric portion of a movement while you focus on slowly lowering during the eccentric, the goal being to reach absolute failure (concentric, isometric, and eccentric failure). If you don’t have a training partner, or don’t want to have to rely on others, than try to perform single limb movements and use the non working limb to assist with the concentric movement. 5 sets are generally performed, although as few as 2 sets are appropriate for this method due to the high level of intensity provided by completely exhausting the muscle.

2-4-8, 3-6-12, 4-8-16, 5-10-20, or 6-12-25 – half-doubles, aka lactic acid accumulation

Pick a weight that barely allows the prescribed amount of reps to be performed, upon completion remove roughly half the weight and aim to perform double the amount of reps, and upon completion remove roughly half of that weight and aim to perform double the amount of reps once again. 2 minutes of rest is given between sets, and the goal is to be able to perform each set with at least 80% of the weight you started with.

5 x 5, followed by 5 x 4 (@ 82.5%) – Chinese method

Pick a weight that allows for all sets and reps to be completed without reaching muscular failure. 2-4 minutes of rest is given between sets. There is another Chinese method in which you start with a slightly heavier weight for 4 x 4, before stepping down and performing 4 x 5, in which case you would start around 87.5% before stepping down to around 80%. Both of these options provide a lower training intensity than is typically used for building strength, the training effect coming from the high volume of high quality work.

5/4/3/2/1 (@ 75-80%)

Select a weight you could perform 8-10 reps with, but stop at 5, wait 15 seconds and perform 4 more, wait 15 seconds and perform 3 more, wait 15 seconds and perform 2 more, wait 15 seconds and perform 1 more, totally 15 reps with a weight you’d normally only get 8-10 reps with.

5 x 5 (@ 75%), 6 x 6 (@ 70%), 7 x 7 (@ 65%), 8 x 8 (@ 60%)

Pick a weight that allows for each of the sets and reps to be completed with no more than one minute of rest between sets (preferably never resting more than 30 seconds), the goal being to reduce the rest each workout until all sets and reps can be completed with only 15 seconds of rest between sets, then upping the weight.

10 x 5/4/3, or 6/5/4 (@ 70-75%) – Advanced GVT

Select a rep bracket, either 5/4/3, or 6/5/4, and pick a weight that allows for each of the sets and reps to be completed for the highest number in that bracket (either 10 sets of 5, or 6) in week 1. Increase the weight by just over 5% (6-7% ideally) for week 2 and perform 10 sets of one less rep (the middle number in the chosen rep bracket, either 10 sets of 4, or 5). Increase the weight once again in week 3 by just under 10% (8-9% ideally), and perform 10 sets of one less rep again (the lowest number in the selected rep bracket, either 10 sets of 3, or 4). Start over in week 4 with the weight used in week 2. This is likely very confusing without a visual, so here’s a practical example using 5/4/3 as the chosen rep bracket:

Week 1: 10 sets of 5 w/75% of max, or your 10 rep max (10RM)

Week 2: 10 sets of 4 w/6-7% more than week 1 weight

Week 3: 10 sets of 3 w/8-9% more than week 2 weight

Week 4: 10 sets of 5 w/same amount of weight used in week 2

Week 5: 10 sets of 4 w/same amount of weight used in week 3

Week 6: 10 sets of 3 w/8-9% more than week 5 weight

10 x 10 (@ 60%) – GVT (German volume training)

Pick a weight that allows you to perform at least 60 total reps divided over the 10 sets and work your way up to performing 10 sets of 10 with that same weight (you do not lower the weight to hit the rep goal). 60-90 seconds of rest is given between sets.

10 x 10 – GVT 2000

The goal is 10 sets of 10, but instead of using the same movement and gradually building up to performing 10 sets of 10 with a given amount of weight, you select 3 exercises that are all similar in nature and can be performed with the same implement (either a barbell, or single pair of dumbells), starting with the most challenging variation, and switching to an easier variation every 3 sets so that the weight does not need to be adjusted (hopefully), and select a weight that allows for 9 sets of 10 to be performed, finishing by performing 1 set of 10 of an isolation movement for the targeted muscle group. 60-90 seconds of rest is given between sets. An example looking like this:

Incline press 3 x 10

Bench press 3 x 10 (with same amount of weight)

Decline press 3 x 10 (with same amount of weight)

Pec deck 1 x 10 (perform as many reps as possible, but the goal is to select a weight that makes you fail at the tenth rep)

10 x 10 – OVT (optimized volume training)

The goal is 10 sets of 10, but instead of using the same movement and gradually building up to performing 10 sets of 10 with a given amount of weight, you select 4 different exercises and break them up into post-exhaust super sets (although you could perform all 10 sets with the first 2 exercises), performing 5 reps of a compound movement explosively followed by 5 reps of an isolation movement slowly for the first 5 sets, and repeating the same sequence with 2 different exercises for the last 5 super sets, using as heavy a weight as you can each time, but adjusting it along the way due to fatigue, the goal being to be able to increase the load for the very first set every time. 2 minutes of rest is given between sets. An example looking like this:

A1) 5 x 5, bench press, no rest

A2) 5 x 5, flat db flye, 2 min rest

B1) 5 x 5, incline press, no rest

B2) 5 x 5, incline db flye, 2 min rest

4-5% solution

Select a rep bracket between 3 and 8 – 3-5, 4-6, 4-7, or 6-8. In week 1 you perform the higher range of the rep bracket you selected, and in week 2 you incrementally increase the weight while dropping the reps by 1, and repeat that sequence in week 3 as well. In week 4 you use the incrementally increased amount of weight used in week 2 but perform the same amount of reps as week 1, thus you’ve increased performance by 4-5%. This is likely very confusing without a visual, so here’s a practical example using 6-8 as the chosen rep bracket:

Week 1: sets of (6 to) 8 w/100 lbs

Week 2: sets of (5 to) 7 w/105 lbs

Week 3: sets of (4 to) 6 w/110 lbs

Week 4: sets of (6 to) 8 w/105 lbs

Week 5: sets of (5 to) 7 w/110 lbs

Week 6: sets of (4 to) 6 w/115 lbs

As you can see the reps simply recycle after the third week, but the weight follows a wavelike pattern starting higher with each cycle. 4-5 sets is ideal, with 3-4 minutes of rest to allow for maximum performance. In a perfect world you’d hit all your reps, but this can’t be expected, so as long as you perform the first set up to expectation, than you’re progressing.

Progressive Movement Training – PMT

Use 20-100 lbs. more than full range max (lower end for pressing/upper body movements, higher end for squats or deads/lower body movements) and perform as many reps as possible through a very limited range of motion initially, increasing the range of motion every third workout, aiming to equal the total amount of reps performed with the lesser range. The rate at which the range is increased is dependent on training frequency – if training each primary lift once a week, then increase the range every third week, if training each primary lift 3 times a week, increase the range every week. If training each lift/bodypart twice a week, a conservative alternative would be to use PMT for one workout while training through a full range of motion for the other workout to prevent losing strength through a full range, meaning the initial range would be reduced every 3 weeks roughly.

10/8/6/15-20+ (50% of 6 rep max x 10, 75% of 6 rep max x 8, 100% of 6 rep max x 6, 50% of 6 rep max x 15-20+ - as many as possible), could also start at 12 reps and/or go down to 4 reps – 12/10/8/6/20+, or 10/8/6/4/15+

10-9-8-7-6-5-4-3-2-1 (@ 60%)

Start with a weight you can easily handle for 10 reps and add 2-3% every set while removing 1 rep until you reach a one rep momentary maximum over the course of 10 sets. 90 seconds of rest is given between sets. An example looking like this:

Set 1: 10 reps

Set 2: 9 reps w/+2-3%

Set 3: 8 reps w/+2-3%

Set 4: 7 reps w/+2-3%

Set 5: 6 reps w/+2-3%

Set 6: 5 reps w/+2-3%

Set 7: 4 reps w/+2-3%

Set 8: 3 reps w/+2-3%

Set 9: 2 reps w/+2-3%

Set 10: 1 rep w/+2-3%

Max effort modification with diminishing rest intervals

Select a set of parameters (ex. 5 x 5, or 10 x 10), or a rep goal, along with an appropriate amount of weight so that it’s difficult to complete the desired amount of reps. Reduce the rest and weight (by roughly 2-3%, or 5-10% for higher rep goals) after each set (or every other set if using a greater amount of sets and reps) to allow for the desired amount of reps to be completed each time. The higher the rep goal, the less sets, but the greater reduction in weight each set. The lower the rep goal, the more sets, but the lesser reduction in weight each set. An example with the goal being to perform 5 reps each set looking like this:

Set 1: 5 reps, 90 seconds rest

Set 2: 5 reps w/–5-10%, 60 seconds rest

Set 3: 5 reps w/–5-10%, 45 seconds rest

Set 4: 5 reps w/–5-10%, 30 seconds rest

Set 5: 5 reps w/–5-10%

And if you chose a lower rep goal, but more sets, it could look like this:

Set 1: 4 reps, 90 seconds rest

Set 2: 4 reps w/–2-3%, 75 seconds rest

Set 3: 4 reps w/–2-3%, 60 seconds rest

Set 4: 4 reps w/–2-3%, 45 seconds rest

Set 5: 4 reps w/–2-3%, 30 seconds rest

Set 6: 4 reps w/–2-3%, 15 seconds rest

Set 7: 4 reps w/–2-3%

And in the case of a modified 10 x 10, it could look like this:

Set 1: 10 reps, 75 seconds rest

Set 2: 10 reps w/same weight, 70 seconds rest

Set 3: 10 reps w/–5-10%, 65 seconds rest

Set 4: 10 reps w/–same weight, 60 seconds rest

Set 5: 10 reps w/–5-10%, 55 seconds rest

Set 6: 10 reps w/–same weight, 50 seconds rest

Set 7: 10 reps w/–5-10%, 45 seconds rest

Set 8: 10 reps w/–same weight, 40 seconds rest

Set 9: 10 reps w/–5-10%, 35 seconds rest

Set 10: 10 reps w/–same weight

Rest-pause (@75-85%)

Discontinue the set 1-2 reps shy of concentric failure, rest 15-20 seconds and continue, the goal being to perform at least 1 more rep (but hopefully 2 or more) than you would’ve had you not stopped shy of failure. This method is best suited for weights that allow for roughly 5-7 reps to be performed. Heavier than that and you may not be able to complete any more reps than you would’ve had you stayed in the groove, thus defeating the purpose all together, and lighter than that may require higher reps to promote the desired effect but the lactic acid buildup, and metabolic fatigue may not clear in time to allow for many more reps to be performed to make it worthwhile. Two practical examples are as such:

2-3 sets using 7RM, stop at 6, rest 20 seconds and aim for 4 more, for a total of 10 reps.

4-5 sets using 5RM, stop at 4, rest 15 seconds and aim for 2 more, for a total of 6 reps.

The length in which each program should be carried out for is dependent on many factors but primarily comes down to how well one responds to a given stimulus. The benefit which many of these programs provide is that the numbers don’t lie, so if something isn’t working it’s right there in plain sight, whereas if something is working, the proof is in the pudding, so if it ain’t broke, don’t fix it (just keep going and get as much out of it as you can).

If you have any questions about any of the programs listed, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).