“How many reps qualify as ‘good’ for _______?” (The Truth Revealed.)

One of the questions I get regularly from customers is along the lines of this:

“Hey Geoff, I’m doing 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 a trillion reps and I just want to know how I compare…”

Now obviously, I’m exaggerating on the rep count, but you catch my meaning, right?

And that’s because typically (but sometimes), I recommend reps and sets, but NOT total workloads.

I let the workout duration be the controller 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 something kind of similar.

In other copyright, I rarely program “5x5.”

The reason I do this is to adjust for for individual differences.

Differences in:

Strength capacities

Training age and background

Past injuries

Stamina

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 looked at 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 30 mins, depending on the size of the KBs I was using.

Other guys post numbers like a hundred reps of Clean + Presses in half an hour.

To me, that’s mind-blowing. But good for them!

So the only way you’ll know what’s “good” is to do three things:

1- Determine your RM for the chosen 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 monitor the increase of total reps.

“Good” is when you see those total reps rise over the course of time - 4 weeks… 1.5 months… 8 weeks… the length of the program.

And that’s because you’re only challenging yourself - no one else.

But if you are looking for something - 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.

Third, Single KB Snatch w/ 32kg for 100 reps in 10 minutes.

Can’t accomplish them yet?

Seem too hard?

Maybe even impossible?

Perfect!

Now you have goals to work toward.

Simply break them down into smaller units and then achieve those goals.

1- 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.

Thirdly, Use 2x24kg for the C+P and Front Squat, and 24kg for the Snatch.

4- 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* -

[+] Lose fat and strip fat off your waist

[+] Become more website muscular and notice stronger arms

[+] Improve your conditioning levels so stairs feel easier to climb and playtime with your kids gets fun again

[+] 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 Powerful,

Geoff Neupert

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