One of the queries 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 decent?
I read on the forum that some guys are read more doing a trillion reps and I just want to know how I compare…”
Now obviously, I’m overstating on the rep count, but you catch my meaning, right?
And that’s because typically (but occasionally), I assign reps and sets, but NOT total workloads.
I let the workout duration be the decider of the amount of work completed, like 30 mins for example.
So you may see “sets of 5,” or “ladders of 1,2,3,” or something along those lines.
In other copyright, I seldom program “5x5.”
The reason I do this is to adjust for for individual differences.
Differences in:
Strength levels
Training age and background
Injury history
Endurance levels
They all contribute to “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally poor “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 half-hour session, depending on the size of the KBs I was using.
Other guys post numbers like 100 reps of Clean + Presses in 30 minutes.
To me, that’s unbelievable. 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 chosen program.
2- Run your first training session and track 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 increase over the course of time - four weeks… 1.5 months… 8 weeks… program length.
And that’s because you’re only measuring yourself - no one else.
But if you want a target - something to measure your strength against - 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.
Second, 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?
Feel impossible?
Maybe even impossible?
Excellent!
Now you have benchmarks to reach.
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.
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
[+] Build muscle and see your sleeves tighten
[+] Improve your conditioning levels so stairs feel easier to climb and playtime with your kids gets fun again
[+] Enhance your energy levels so your energy never crashes in the afternoon
[+] Manage chronic issues so you reduce or eliminate medication use
And be proud of yourself once again.
Stay Healthy,
Geoff Neupert