One of the inquiries I routinely from customers sounds like this:
“Hey Geoff, I’m doing XXXXX and I just hit 4M reps in my latest workout. Is that good?
I read on the forum that some guys are doing 8 gajillion reps and I just want to know how I stack up…”
Now obviously, I’m overstating on the rep count, but you get my drift, right?
And that’s because typically (but sometimes), I assign reps and sets, but NOT total workloads.
I let the workout duration be the decider 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 something along those lines.
In other copyright, I rarely program “5x5.”
The reason I do this is to adjust for for individual differences.
Differences in:
Power 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 relatively low - maybe as low as forty reps in a half-hour session, depending on the size of the KBs I was using.
Other guys post numbers like 100+ of Clean + Presses in 30 minutes.
To me, that’s astonishing. more info But nice work to them!
So the only way you’ll know what’s “good” is to do three things:
1- Determine your RM for the specific program.
2- Run your first training session and log the total number of sets and reps in your training log.
3- Repeat #2 every training session and observe the increase of total reps.
“Good” is when you see those total reps rise over the course of time - a month… six weeks… two months… whatever the program duration is.
And that’s because you’re only competing against yourself - no one else.
But if you need a goal - something to benchmark 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.
3- Single KB Snatch w/ 32kg for 100 reps in 10 minutes.
Can’t accomplish them yet?
Feel impossible?
Maybe even impossible?
Excellent!
Now you have benchmarks to reach.
Simply chunk them into achievable pieces and then hit those targets.
Firstly, Use 2x16kg for the C+P and Front Squat, and 16kg for the Snatch.
2- 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 strip fat off your waist
[+] Become more muscular and notice stronger arms
[+] Improve your conditioning levels so climbing the stairs and playing with your kiddos is no longer a chore
[+] Enhance your energy levels so you’re not hitting your 3rd cup of coffee at 2pm
[+] Manage chronic issues so you reduce or eliminate medication use
And be proud of yourself once again.
Stay Healthy,
Geoff Neupert