I hope you read last weeks’ log Program Set Up For Dummies and that you were also anxiously awaiting Program Set Up For Dummies v.2 this week. Well, good luck because it is here. And this weeks we will talk about sets and reps.
When choosing sets and reps there are countless ways to do it, and some are based on science and some are based on experimentation. While others are based on nothing. I’ll defer to the ones based on science and experimentation.
Why?
Because I don’t believe in dogma. Just because science show us something works, it is 100% ok to try other things to see if they do. Get it?
In my Programming 101 series I spent some time going over the same topic but in a not as simple way. A few examples are below.
Programming 101: How to Design a Program
Programming 101 Part 2: Setting Up Your Assistance Lifts
In Program Set Up For Dummies v.2 I will give you an extremely simple way to get your sets and reps right.
What I am presenting to you is for people with general health and fitness goals, it is not for strength athletes, BUT it can be easily adapted for them.
For your main lifts I suggest that you do the following.
- Week 1: 5 rep max
- Week 2: 75% of your 5 rep max for 3-4 sets of 3-5 reps
- Week 3: 3 rep max
I’ve been running a wave similar to this with clients for while and it is giving great results.
I love the idea of 5 and 3 rep maxes for General Population training because they inherently control volume and allow for greater recovery. Plus the risk of injury is low.
I always say that the same technical flaw that occurs on a 1 rep max or at lifts over 95% occurs on a 3 or 5 rep max (or even on a set of a lot of reps) but it just happens slower and is easier to identify. And it’s less likely to cause a catastrophic failure.
Adding in the Week 2 reduction in intensity makes this an easy to recover from program that still yields excellent results.
Accessory Work using Program Set Up For Dummies v.2
There is rampant debate in the coaching world over how to program accessory work. In today’s Log, we are keeping it simple right?
With that said, there have been many studies on how much work to do for optimal hypertrophy and gainz as the kids say. A study came out recently that validated a lot of prior work in a simple way in the abstract. It said you need about 10 WORKING sets per body part per week for hypertrophy.
Not Mr. Olympia level hypertrophy, but enough for the gen pop fitness person.
So, how many set and how many reps?
Great question.
If we need 10 working sets per week per body part that requires some math. And when I say body part, think simply. Front of the leg, back of the leg, etcetera as spelt out in the first article from last week.
Your volume and intensity will be controlled by the number of reps you choose for the day. And all of your sets will leave 1 or 2 reps in the tank. Don’t go to failure.
I suggest setting up your week something like this (and it goes for all days & all ‘”body parts”) :
Day 1: Program Set Up For Dummies
Lower Body
1. Squat 5 rep max
2. Something for the front of the lower body that addresses your weakness and works for you.
Step Ups-4 working sets of 10-12 reps
3. Something for the back of the lower body that addresses your weakness and works for you.
Back Raise- 4 working sets of 10-12 reps
4. Something for the middle of your body. Hanging Leg Raise 4 sets of 10-12 reps
Day 2: Program Set Up For Dummies
Upper Body
1. Floor Press 5RM
2. Something for the front of your upper body that addresses your weakness and works for you.
Incline Dumbbell Bench Press- 4 working sets of 10-12 reps
3. Something for the back of your upper body that addresses your weakness and works for you. DB Rows 4 working sets of 10-12 reps 4. Something for the middle of your body that works laterally.
Side Bend 4 working sets of 10-12 reps each side
Day 3: Program Set Up For Dummies
Full Body:
1. Something for the front of your upper body that addresses your weakness and works for you. + Something for the back of the lower body that addresses your weakness and works for you.
Pushups x As many as possible + Glute Ham Raises x As many as possible x 6 working sets each
2. Something for the back of your upper body that addresses your weakness and works for you. +
Something for the front of the lower body that addresses your weakness and works for you.
Pullups x 6-8 reps + Reverse Lunges x 6-8 reps x 6 working sets
3. Something for the front of your arms that addresses your weakness and works for you. +
Something for the back of your arms that addresses your weakness and works for you.
Dumbbell Curls x 6-8 reps + Tate Presses x 6-8 reps x 5-8 working sets
Yes I know this isn’t 10 working sets, but it is just fine. Do a few more on other days if you like.
4. Something for the middle of your body that works staying still.
As heavy as possible x 3-4 sets of 100 feet
Now if you look it over, we have about 10 working sets on everything. The middle of the body (abs-torso) is set up for 10 working sets in total. That makes it simple.
You will naturally adjust your sets and reps over the weeks. Sometime use sets of 15-20, others go as low as 6-8 reps. It’s up to you. This is a simple and easy to understand and implement template for your ideas.
Don’t forget to work that heart too. Get your cardio in.
PS:
Never forget the Greatest Generation.
Today marks the 80th anniversary of D Day.
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Vincere vel mori
C.J. Murphy
June 6, 2024
