Rep Goal System
With the rep goal system you set a number of reps you want to achieve in a certain number of set.The "Rep Goal" is the total reps performed for all sets.You don't perform this number for each set. For example, aiming for 30 reps over 3 sets.You then go for as many good reps with good form as you can on each set. Once you manage to do all the reps you can then add weight for the next workout.
You have to be disiplined and ensure all the reps are good reps and you're not allowing form to break down just to get more reps.
You're not pushing all sets to failure.
Stop each set when you feel like,
You have to be disiplined and ensure all the reps are good reps and you're not allowing form to break down just to get more reps.
You're not pushing all sets to failure.
Stop each set when you feel like,
- You might fail the next rep.
- Your form starts to deteriorate.
What the Rep Goal System looks like
If you decided to aim for 25 reps over 3 sets it could look like this.
Workout 1
Set 1 - 160kg x 9
Rest 3 minutes
Set 2 - 160kg x 7
Rest 3 minutes
Set 3 - 160kg x 6
In this example you got 22 reps over 3 sets so you keep the same weight for the next workout.
Workout 2
Set 1 - 160kg x 10
Rest 3 minutes
Set 2 - 160kg x 8
Rest 3 minutes
Set 3 - 160kg x 6
You now got 24 reps and again keep the weight the same
Workout 3
Set 1 - 160kg x 10
Rest 3 minutes
Set 2 - 160kg x 8
Rest 3 minutes
Set 3 - 160kg x 6
You got the 25 reps so now you can go up in weight the next session and repeat the process. You might stay at the same weight for weeks or months, but you'll still aim to make progress every workout by adding reps.
Workout 1
Set 1 - 160kg x 9
Rest 3 minutes
Set 2 - 160kg x 7
Rest 3 minutes
Set 3 - 160kg x 6
In this example you got 22 reps over 3 sets so you keep the same weight for the next workout.
Workout 2
Set 1 - 160kg x 10
Rest 3 minutes
Set 2 - 160kg x 8
Rest 3 minutes
Set 3 - 160kg x 6
You now got 24 reps and again keep the weight the same
Workout 3
Set 1 - 160kg x 10
Rest 3 minutes
Set 2 - 160kg x 8
Rest 3 minutes
Set 3 - 160kg x 6
You got the 25 reps so now you can go up in weight the next session and repeat the process. You might stay at the same weight for weeks or months, but you'll still aim to make progress every workout by adding reps.
Make sure all the reps are safe and form is good.
Stop the set if you know form will break down on the next rep
Stop the set if you know form will break down on the next rep
You can create a long term plan but spending periods with higher reps and working down when you stall.
For example,
For example,
- 40 reps over 3 sets
- 35 reps over 3 sets
- 30 reps over 3 sets
- 25 reps over 3 sets
- 20 reps over 3 sets
- 15 reps over 3 sets
This is a very simple progression that works very well