My life

Total Reps, Not Sets

I have a target number of reps with each lift. I don’t go into the gym with the idea that I’m going to perform 5×5 with 85% of my 1RM for the front squat. Instead, I go into the gym with the goal of performing 25 total reps with that load.

I don’t have a target number of reps for each set because I lift based on speed. When the last rep is noticeably slower than the first, I stop the set. This keeps my force-producing capabilities up as high as possible by controlling fatigue.

So set one might stop at six reps and set three might stop at four reps. If it’s a maximal strength day, the target number of reps per lift might be as low as 10. If it’s a lighter load the target number might be as high as 50. Each workout uses the same target number of reps for all lifts.

Here are some basic guidelines to get you started. Remember, the following numbers are for one lift only. You shouldn’t perform the following volume for two similar movements in the same workout. In other words, don’t perform 25 total reps with a heavy load for the bench press and 25 reps for the incline bench press in the same workout.

Maximal Strength: 10 total reps

Strength/Hypertrophy: 20 total reps

Hypertrophy/Strength: 25 total reps

Hypertrophy/Endurance: 35 total reps

Endurance: 50 total reps

Point 4: Have a target number of total reps in mind for each lift and perform as many sets as it takes to keep your speed as high as possible.

— Chad Waterbury