Results come from actually getting better at stuff. Thus, we must have a way of striving for this. There are many ways you can structure your workouts and many ways you can aim to progress.
To that end, I’ve picked the three set and rep schemes that work best with The Strength Sessions programme.
The main thing is to be consistent and organised enough to know that you’re getting better.
Over a month, you might get 2-5 reps of improvement on the classic compound lifts and you might add a few seconds and a bit of neatness to the gymnastics stuff.
That might sound a lot, but if you can do that consistently, it’s bloody fantastic. You’ve got to be organised enough to be able to see that because it doesn’t mean anything is going to feel particularly easy or pleasant, and if you get better at stuff you HAVE to recognise it, otherwise this can be an awfully frustrating thing. So, our 3 easy to track methods:
OPTION 1: STEADY STATE
With this set-up, you decide at the start of the month how many sets and reps you do.
Then, for the whole month, you do the same. Exactly the same sets and reps every workout,
The increase in challenge only comes in the next month. However, with particular focus on The Gymnastic Mindset, you should be able to do better reps and better holds over the month, and it should get easier to get it done.
On the surface, it might take a bit of patience as we are taking the possibility of smashing your records off the table, but your body takes time to adapt, and for many, this will actually be the set and rep scheme that allows you to make progress the fastest.
OPTION 2: THE PRACTICE SET AND THE RECORD SET METHOD
Similar to the above is the practice set and record set method. It works exactly the same as the above, except on the second set of each exercise.
On the second set, (however many sets you’re doing that day — it works with all the setups), you go for a record — try and beat your PB.
This style pushes the body a little harder, still without being extreme, but it allows and encourages us to try and beat our best each day, which can be more fun and very motivating.
All reps in the record set have to be neat and tidy of course, with no grinding. But within those confines, you can go for it and try and set a new record.
After the second set, you go back to steady state style practice.
OPTION 3: THE COMPLETE-THE-SETS METHOD
With this method, your set and rep scheme: that’s your goal.
That might be 4 sets of 6 reps for a classic compound move.
So you choose a weight or progression where you can’t quite complete all the sets neatly.
You want to be about 4-5 reps (or just a few seconds on the gymnastic holds) short in total.
Your goal is to strive to complete all your sets as you improve over the month. Then you can aim at more reps or use a harder progression.
Don’t get drawn into doing more reps than the quota on your first sets, rather as you get better, just hit your rep target and save your strength for completing the later sets.
A month is not a long time to do this workout, so it’s a good idea to keep a note of how well you did, so you can come back and see how muThen you must execute — no matter what. Howevewr easy/limited your programme for the month may be, if you can become the sort of person who can guarantee that they will stick to what they have set out to do, then you are on track to get your best physique ever.