One of the inquiries I routinely from customers is along the lines of this:
“Hey Geoff, I’m working on XXXXX and I just hit 4 million reps in my latest workout. Is that acceptable?
I read on the forum that some guys are doing bazillions reps and I just want to know how I measure up…”
Now obviously, I’m exaggerating on the rep count, but you get my drift, right?
And that’s because typically (but not always), I assign reps and sets, but NOT total workloads.
I let the workout duration be the governor of the amount of work completed, like half an hour for example.
So you may see “sets of 5,” or “ladders of 1,2,3,” or a similar approach.
In other copyright, I seldom program “5x5.”
The reason I do this is to consider for individual differences.
Differences in:
Strength levels
Training experience and history
Injury history
Endurance capacity
They all contribute to “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally low “endurance.”
So, if you checked out the number of Clean + Press sets I performed doing a program like ‘THE GIANT,’ they’d be somewhat low - maybe as low as 40 reps in a half-hour session, depending on the size of the KBs I was using.
Other guys post numbers like a hundred reps of Clean + Presses in 30 mins.
To me, that’s astonishing. But nice work to them!
So the only way you’ll know what’s “good” is to do three things:
1- Establish your RM for the specific program.
2- Run your first training session and log the total number read more of sets and reps in your training log.
3- Repeat #2 every training session and monitor the increase of total reps.
“Good” is when you see those total reps go up over the course of time - four weeks… 6 weeks… two months… the length of the program.
And that’s because you’re only challenging yourself - no one else.
But if you want a target - something to gauge your strength - why not use my “STRONG ENOUGH” Standards?
“How do you know if you’re ‘strong enough’?”
Simple.
Hit these targets:
1- Double Clean + Press w/ 2x32kg for 10 sets of 5 in 20 minutes.
2- Double Front Squat w/ 2x32kg for 10 sets of 5 in 20 minutes.
Third, Single KB Snatch w/ 32kg for 100 reps in 10 minutes.
Can’t reach them yet?
Seem too hard?
Think they're unattainable?
Good!
Now you have goals to work toward.
Simply divide them into manageable steps and then hit those targets.
1- Use 2x16kg for the C+P and Front Squat, and 16kg for the Snatch.
Secondly, Use 2x20kg for the C+P and Front Squat, and 20kg for the Snatch.
3- Use 2x24kg for the C+P and Front Squat, and 24kg for the Snatch.
Finally, Use 2x28kg for the C+P and Front Squat, and 28kg for the Snatch.
And as you focus on becoming “STRONG ENOUGH” you will *magically* -
[+] Get leaner (lose fat) and shred belly fat
[+] Fill out your physique and notice stronger arms
[+] Increase your stamina so climbing the stairs and playing with your kiddos is no longer a chore
[+] Feel more energized daily so your energy never crashes in the afternoon
[+] Reverse your diseases so you reduce or eliminate medication use
And be proud of yourself once again.
Stay Healthy,
Geoff Neupert