Variable rep range training.
The Reeves program has been steadily building a following, and as more people start the program, more questions get asked.
A common question is about how the progression scheme works. Here is a short writeup, on that aspect.
So let's use our 3x812 set/rep scheme of the Reeves, and see how it works.
Lets say you can squat 300lbs for one rep.
50%= 150
65%= 195
75%= 225
So this week we are going to work at these numbers, and start the rep climb.
1x8x150=1200lbs moved during the reps
1x8x195=1560lbs moved during the reps
1x8x225=1800lbs moved during the reps
Total for the day is=4560lbs moved
So I do that on Monday, and on Wednesday I add 1 rep to the first set.
1x9x150=1350
1x8x195=1560
1x8x225=1800
Total for the day is=4710= roughly a 3% workload increase
At the top of the range
1x12x150=1800
1x12x195=2340
1x12x225=2700
total for the day is=6840= roughly 33% workload increase from the bottom end.
By adding 1 rep each session you increase your total workload until you have reached the rep goal, and then add 510lbs depending on the move. The amount of workload increase is not linear in all aspects. Lets look at just the first set alone.
figures are approx.
1x8x150=1200
1x9x150=1350=11% more than previous set
1x10x150=1500=10% more
1x11x150=1650=9% more
1x12x150=1800=8% more
This small microloading is not just affecting you're first set. It also adds to the workload of the heavier sets.
You're working very hard during the program by the time you get to the point whre you are using these % of known max for your worksets.
As you can see, starting at a light weight, and just adding reps to begin with is still giving you a substantial workload. Adding weight, and rebuilding reps each time is a lot of work.
There is also the aspect of building up your conditioning to handle this work. It will happen but you must allow time for the process to work.
In the last example I used just the first set, and showed how adding a rep each session worked as far as % increase. Now lets look at how those % work n the context of all the sets.
figures are approx.
1x8x150=1200
1x9x150=1350=11% more than previous set
1x10x150=1500=10% more
1x11x150=1650=9% more
1x12x150=1800=8% more
1x8x150=1200lbs moved during the reps
1x8x195=1560lbs moved during the reps
1x8x225=1800lbs moved during the reps
1x9x150=1350 performing 9 reps is an 11% increase in weight from 8 reps
1x8x195=1560
1x8x225=1800
Total for the day is, 4710= roughly a 3% workload increase
As you can see, performing 9 reps on the first set is an 11% increase for that set alone, but it is only a 3% increase for the whole number of sets.
1x10x150=1500
1x8x195=1560
1x8x225=1800
Total 4860
Again we add 1 rep to the first set. 4860 is the total lifted. Roughly 3% increase for the whole of the sets.
When the first set has reached 12, and you're ready to start building the next set.
1x12x150=1800
1x8x195=1560
1x8x225=1800
Total =5160
1x12x150=1800
1x9x195= 1755
1x8x225=1800
total= 5355
This is a roughly 3.5% increase.
You could continue to work out all the math for the % values of all the sets, but I think you get the idea of how just adding 1 rep each session is more than enough work.
This is also why keeping your worksets to a little lower % of known max is in your favor.. The higher you work at of known pr% the harder the program is. For many people, just working at 50, 60, and 70% is plenty of weight to use.
at the lower end of the rep range is it fairly easy to complete the reps, but as you work to the top, it will become quite hard.
