Progression of exercises done in RPT fashion should be done as follows: once you reach the upper
end of a rep range, increase the weight by 5 % and work back up.
As you would suspect, the lower
end of that rep range applies to heavier weights and the higher end to lighter weights.
Do I need to get all of my sets at the top
end of the rep range like 6,6,6 or 8,8,8.
While getting that last set up into your rep range is definitely part of the goal, your other goal is to still try to get each set, even if they are already in the prescribed rep range, as close to the top
end of the rep range as you can.
You can do rest - pause reps to increase the intensity and speed up your progression in reps, but you got ta hit that lower
end of your rep range first.
If you're lifting lighter weights, opt for the higher
end of the rep range and if you're going heavy, stick to lower numbers.
One method that I am fond of is to start at the lower
end of the rep range, then spend several weeks building up to the top end, before adding weight.
«With sold form if you are barely able to get to the lower
end of the rep range when you hit close to full, or full muscle failure, then lower your weight,» Booker says.
Not exact matches
When you come to a point where you can complete all 3 circuits easily, add just enough weight to reach failure at the same
rep range and / or add one or two bodyweight movements to the
end of this circuit.
You should still keep the focus on the 8 - 10
rep range, but if you'd like, you can add in 2 - 3 sets at the
end of your work out in the 12 - 15
rep range.
Full
range of motion along with stretching at the
end of the workout will help you get the maximum benefit
of every exercise.Full ROM doesn't mean that you should do your
reps fast and bounce the bar
of your body though.Controlled negative and explosive positive build muscle and strength.
Partial
Reps — Performing an exercise without going through a complete
range of motion either at the beginning or
end of a rep.
Or does just the first set have to reach the top
end and the rest
of the sets can fall within the
rep range.
With that said, most
of the time your sets should
end about 1 or 2
reps short
of failure (which, as mentioned above, should be somewhere in the 5 - 12
rep range).
Even back then Zane would train in the 20 - 30
rep range and Arnold would start most sets with 20
reps and would reduce the
reps as the load would be increased, you do that with 4 or 5 movements per body part and you
end up with a lot
of reps and rarely a achieving absolute failure.
Instead
of rushing, pause and hold position at the
end range of every
rep.
Follow the principle
of progressive overload by increasing the weights you are using when you reach the top
end of the specified
rep ranges for all
of your sets.
Methods you can experiment with: regular sets in the 8 - 10, 10 - 12 and 12 - 15
rep ranges, drop sets, pre-fatigue (super set isolation plus multi-joint), post fatigue (superset multi-joint plus isolation), giant sets (3 sets in a row for the same muscle group), slow
reps (6 seconds up, 6 seconds down), «burns» (partial
reps added at the
end of a regular set).
You'd perform, 6 to 8 total 1.5
reps.. Then you continue the set by performing mechanical partials for another 5 to 8
reps that focus on the top
end of the
range of motion where you only lower the weight about one third
of the way down.
If you go to any commercial gym, it's full
of beginners using a high
rep range where their technique breaks down near the
end of the set.
Then only add more weight when you can do all
of your sets for the top
end of the specified
rep range (10 in most cases).
Along with explosive movement, we want to ensure we're working through the full
range of motion, and especially focusing on the very
end portion
of the
reps (which ironically is the portion most - often ignored by trainees, but where the most activation occurs).