There is nothing magical about different set and rep schemes, except some are more f$#@ing amazing then others!
Why keep on doing the same old drab 3×10 and 5×5’s? Don’t get me wrong, these are some great sets and reps but I am so beyond them like Thunder Dome. Yeah, that’s a Mad Max reference.
What I got for you today are some set and rep schemes that are not new but repackaged ones that are often forgotten about. I got schemes for all goals: we got size, we got speed, we got fat burners, and we got strength. You name it, we got it!
Cluster Sets (For Size/Strength)
Cluster sets are great for developing size or strength, depending on how you do them.
3x(3×3): Yes, I realize this looks like a dreaded algebra equation but I’ll explain. This is the cluster I will use for developing strength. The reason this cluster is best for strength is that you get a short rest between each set. This allows your muscle to recover during each cluster.
Example: If you are doing squats you would do three reps. Rack the weight for 10 seconds and then do another set, repeating this process till the whole cluster is finished, resulting in a total of nine reps.
3×2-3-5: This cluster set is similar to the first in that it is multiple reps making up one set. The big difference with this style is that you don’t ever put the weight down during the set, or re-rack it. This increases the time under tension, leading to increased muscle size.
Example: Let’s take a bench press. You would do two reps, while holding the weight, you would rest five seconds, then do three reps, rest and then do five reps. That is one cluster set. Make sense?
Timed Reps (For Speed)
4x8sec. Timed reps are great for developing speed. If you are looking to get fast(er), you need to move fast(er). If you are training for a specific sport, then the duration at which you can maintain that speed is also important.
Timed sets will be done using a weight below 60% of the one you would use for a 1 rep max. How long each set lasts for depends on the sport; quick explosive sports (e.g. Wide Receivers and Sprinters), you would do4 to 8 seconds sets, longer duration sports such as (Soccer and 400+ Meter Sprinters), you’d do12 to 18 second sets.
Pyramiding (Strength-Endurance)
6,8,12,10
Pyramid sets are good for maintaining strength while trying to increase your strength endurance.
By starting with a heavy lower rep strength exercise you are able to maintain your strength levels. As your body fatigues, you will increase the reps and decrease the weight.
When you peak at your highest rep set, you will then bring it back down with one or two sets of lower reps. Depending on how you feel, you can increase the weight again for these last sets or keep the weight the same.
Rest Pause (For Fat Loss)
3×6/1RP
The Rest Pause (RP) protocol is not for the faint of heart, it is a mean son of a gun. And it will make you wonder why you’re doing it, but the benefits for fat loss are worth it.
How the RP protocol works is that you would do your regular sets of squats, deadlifts, or bench presses (the squat and deadlift would be the best bang for your metabolic buck as they are full body exercises). In my example, I have three sets of six reps. Lets say you did 100 pounds for your three sets of six reps. You would then drop the weight by 25% (75 lbs for the mathematically challenged)
You will then do as many reps as you can, once completed rest 15 seconds and then do the same two more times, for a total of three sets, all using that 75 pound weight in this example.
Next time you hit the weight room, give one of these set and rep schemes a try. You’ll be happy you did.
Best
Josh
Photo from Bodybuilding.com
Here’s a way to score each set in any rep scheme:
If the set is to failure, then its score is the square root of the number of seconds under tension.
Now here’s an example of how to compute the score for a set that ended with reps left in the tank: Suppose that your set lasted 40 seconds but you could have continued another nine seconds with the same weight and tempo. Then subtract the square root of nine from the square root of 49 to get 4, your score for the set.
Here’s the rationale: had you continued the set for the additional nine seconds your score would have been the square root of 49 (or seven). Since you didn’t do the last nine seconds you must subtract the contribution of the last nine seconds. Since the last nine seconds would have been to failure they were worth the square root of nine (i.e. three) of the seven points of the 49 second set.
Note that when you do a set with constant load and constant tempo most of the point value comes from the latter part of the set as you approach failure.
Finally, here’s how to compute points for drop sets and other variations, where the tension and or tempo varies during the set:
Let F(t) be the number of seconds to failure were the tension in force at time t to continue to failure. The the number of points is one half the integral of the reciprocal of the square root of F(t) over the duration of the set.
Example: suppose that you do a set for 16 seconds and have four seconds left in the tank. So far you have 4 – 2 = 2 points. Without any pause you (with the help of a friend) continuously decrease the load so that for ten additional seconds the rate of perceived exertion continues to correspond to 4 seconds left in the tank. For these ten seconds F(t) has a value of 4. One half the integral of the reciprocal of the square root of four over an interval of ten seconds is 2.5. Finally you go four more seconds to failure without decreasing the load any further. This gives you an additional 2 points. Your score for the entire 30 second set is 2 + 2,5 + 2 = 6.5 which is the same as the score for one set of 42 seconds to failure at constant tempo and load.
Sorry if the math is too complicated for your average reader. It’s hard to give give a concise and accurate summary in such a small space without using the language of mathematics.
Forest
Forest,
Thanks for the suggestion, I have not heard of someone using a system like this before. It does seem a little complicated for most lifters.
Thanks for reaching out,
JW