Total Rep Training System

Total rep training system

When we train to build muscle, ”what are we trying to accomplish with our sets and reps?” Well We want to work the muscle hard enough to stimulate growth. Two principles that are critical to this process are time under tension and training close to failure. Bringing us into that effective rep range.

Today we are going to look at a couple of rep-based systems that do just that by putting emphasizing the total number of repetitions done over all sets as opposed to the number done per set.

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The goal with the first system which is called ”total rep training” is to hit a target number of repetitions for each exercise and it doesn't matter how many sets it takes to reach that number. A typical goal for this system would be between 25 and 40 reps.

When we look at a more traditional program like a 5x5 or a hypertrophy program that has 3 sets of 8 to 12 reps we see that the total number of repetitions done is close to the same as what we would do with the total rep system. A 5x5 has a total of 25 reps and your 3 sets of 8 to 12 being between 24 to 36. So the total time under tension will be close to the same.

So what is the difference? It is the weight used and the amount of time you rest between sets.

When performing the rep system you use the same weight for each set choosing a weight that you can do for say 8 perfect reps but no more.

On your first set, you do as many repetitions as you can with perfect form. This should be 8 reps, if you can do more the weight is too light. Stop when you feel you can no longer complete a full range of motion or keep your form perfect. Then rest for 30 to 60 seconds and no more.

After which do your next set and keep repeating, always stopping each set just before your form starts to breakdown and continue until you’ve reached the goal number of repetitions. If you are starting at 8 reps per set then 25 to 30 reps is a good goal. When starting with higher repetitions like 10 or 12 then you would set your total target number of reps closer to 36 or even 40.

On each subsequent set, you should be gradually doing fewer reps.

So, for example, your reps might go something like 8 on your first set 7 on your second then 5 on the third and fourth sets totaling 25 reps. Now say you only got 4 on that last set then you would do one more set to reach 25 reps and you might even go slightly past it.

So by pushing each set within a rep of technical failure and continuing to do so until we have completed at least 25 reps ensures we are maximally stimulating our muscles by providing them with enough effort and time under tension to initiate growth.

The next method is one that is highly promoted by Steve Shaw a powerlifter and YouTuber. His channel is called Massive Iron.

And his method is called the rep goal system. It has a lot of similarities to the method I just laid out. In that, you use the same weight for every set and you perform as many reps as you can each set.

You have a target number of reps, but here is the difference, to make it easy to know when it's time to increase the weight, you have to reach your goal number of repetitions within a fixed number of sets.

So going back to my previous example where the goal was to hit 25 reps in however many sets it takes. Now the goal would be to hit 25 reps in 4 sets. If you didn't get it in 4 sets you would stop there and try again next workout. Once you successfully do 25 repetitions in the four sets you would increase the weight.

Combine these two methods to keep the extra time under tension of the first method and the ease of knowing when to increase the weight that the rep goal system provides.

So it would break down like this; again using 25 reps as our goal and we want to get this in 4 sets before increasing the weight. Starting with 8 reps on our first set, now I’m just using these numbers as an example as the actual number isn’t fixed it’s based on effort.

So for the second set let's say 7, then 5, and 4, totalling 24 repetitions in four sets. So we have to do one more set to get our 25 in and it might be a 3 or 4 rep set.

We will continue to do the fifth set until we can complete 25 repetitions in four sets at that point we increase the weight and add the fifth set back in.