One of the questions I routinely from customers is along the lines of this:
“Hey Geoff, I’m working on XXXXX and I just hit four million reps in my latest workout. Is that good?
I read on the forum that some guys are doing a trillion reps and I just want to know how I measure up…”
Now obviously, I’m embellishing on the rep count, but you see what I mean, right?
And that’s because typically (but sometimes), I recommend reps and sets, but NOT total workloads.
I let the workout duration be the decider of the amount of work completed, like 30 minutes for example.
So you may see “sets of 5,” or “ladders of 1,2,3,” or a similar approach.
In other copyright, I hardly ever program “5x5.”
The reason I do this is to consider for individual differences.
Differences in:
Strength capacities
Training age and background
Past injuries
Endurance capacity
They all contribute to “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally limited “endurance.”
So, if you examined the number of Clean + Press sets I performed doing a program like ‘THE GIANT,’ they’d be relatively low - maybe as low as 40 reps in a 30 mins, depending on the size of the KBs I was using.
Other guys post numbers like 100+ of Clean + Presses in 30 mins.
To me, that’s mind-blowing. But props to them!
So the only way you’ll know what’s “good” is to do three things:
1- Establish your RM for the particular program.
2- Run your first training session and record the total number of sets and reps in your training log.
3- Repeat #2 every training session and track the increase of total reps.
“Good” is when you see those total reps go up over the course of time - a month… 1.5 months… 8 weeks… program length.
And that’s because you’re only competing against yourself - no one else.
But if you are looking for something - 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:
First, 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 reach them yet?
Seem too hard?
Maybe even impossible?
Excellent!
Now you have targets to aim at.
Simply break them down into smaller units and then hit those targets.
Firstly, 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.
Thirdly, 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* -
here[+] Trim down and slim your waistline
[+] Build muscle and notice stronger arms
[+] Increase your stamina so stairs feel easier to climb and playtime with your kids gets fun again
[+] Enhance your energy levels so you can ditch that afternoon caffeine
[+] Manage chronic issues so you reduce or eliminate medication use
And be proud of yourself once again.
Stay Healthy,
Geoff Neupert