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Old 09-01-2012, 07:45 PM   #5
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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I would like to see you switch to my rep goal approach, where you are trying to push for more reps on every set. This will allow you to better monitor progress, and create an environment where every set and rep matters.

The goal is to add a rep every workout on one on the sets. Do this 3 out of 4 times and you'll get strong very quickly.

3 working sets with a rep goal of 20 total reps. Yes the same weight for these sets. Push, but stop a set when your form goes bad or you feel like you will fail on the next rep.

When you can hit the rep goal total for the 3 sets, add weight the next time you perform that lift.

For example...bench press. You use 155 pounds and your 3 sets look like:

155 x 8 reps
155 x 6 reps
155 x 5 reps

That's 19 total reps...shy of your rep goal. Next week you perform:

155 x 9 reps
155 x 7 reps
155 x 5 reps

That's 21 reps! Your rep goal was 20. Time to add weight.

Beyond this, you need to tell us about your food intake....calories and grams of protein per day. This is the next thing that may need fixing./

The rep goal system is not magic, but it will make every set count. Sometimes on 5x5s the first couple of sets aren't really as taxing because they aren't close to failure. Therefore, a lifter isn't working with a high percentage of challenging sets. This can make it harder to progress for some because they aren't getting enough challenging work in.
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Last edited by BendtheBar; 09-02-2012 at 09:37 AM.
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