This article discusses an effective training concept for muscle growth and strength gains, known as Set/Rep Locks. Set/Rep Locks are easy understand and applying them to your training is simple.
If you’re familiar with my favorite foundational training principles, you know I love rotating exercises through multiple set/rep schemes, generally on a weekly basis.
You’ve also heard me talk about differentiating between core, or main, exercises and supplement, or accessory, exercises.
Core Exercises: The exercises you perform first in your routine. The most important exercises of each day. These are compound exercises providing the most bang for your buck. Common examples include Squats, Deadlifts, Bench Presses, and Pull-ups.
Supplement Exercises: Secondary exercises that are performed after your core exercises for a multitude of reasons. They are meant to enhance the performance of the core exercises, develop muscles associated with the core exercises, add variety to a training program, and fill any strength/size cracks left open by the core exercises.
Training Block: A planned period of time where a certain goal is sought after and a certain method, or grouping of specific methods, is applied to reach that goal.
This article will focus on a training block method you can apply to your supplement exercises. The method revolves around set/rep scheme variation and frequency principles.
The end result of this block will be more muscle on your frame and more strength in every targeted lift.
To start, I have an example of my most traditional supplement lift set/rep scheme rotation:
And the high/medium/low-rep rotation continues for further macrocycles…
In the example above, each microcycle represents the completion of every training day in your split, one time. If your training split consists of three training days, such as a Push/Pull/Lower setup, the duration of one microcycle would be the time it takes for you to complete each of those days, one time. In general, most training splits are designed around a one-week timeframe.
As you can see from the example above, my most traditional supplement lift rotation places an equal focus on each set/rep range(high, medium, low). Since each microcycle generally represents seven days of training, these supplement exercise rotations are considered quick and frequent. With every microcycle, roughly every week, the set/rep range changes…and time flies when you’re have’n fun!
Along with every training method ever devised, the weekly rotation approach has it’s pros and cons. While this approach may be perfect for one trainee at one period in time, the same trainee may benefit from an altered approach during a different period of time.
Did you notice how I said the ‘same’ trainee and not a different trainee? Of course, different trainees may need different approaches too, but I’m illustrating the point that nobody should use the exact same training methods forever.
For this reason, I'm introducing an alternate method for training your own supplement exercises and I'm naming it Set/Rep Locks.
Set/Rep Locks are exactly what they sound like, as there is no need to get fancy here. I’m interested in you getting the job done and complicating things for you as little as possible. When using Set/Rep Locks, simplicity is maximized and user success rate skyrockets.
Set/Rep Locks: A planned period of time where just one set/rep scheme is used for a specific selection of exercises.
Here is an example of a Set/Rep Lock phase, which is focused on adding size with a 3x10 set/rep scheme:
While there is no particular limit on how long you should stick to a single set/rep scheme, the success rate I've seen with a range of 6-10 weeks is highest.
This 6-10 week duration allows plenty of time for progressions to be made and also allows you to really hone in on your chosen set/rep scheme craft. When it comes to changing the body, training concepts and principles need time to work, and this is no exception. By giving the Set/Rep Lock method adequate time and energy, it's allowed to work and deliver big results.
And let's not forget, if you’re using one of my GST programs, you're also going to be running weekly core exercise periodization alongside your supplement exercise Set/Rep Lock, so you're still going to experience the benefits of multiple set/rep schemes. It's literally benefits on benefits on benefits!
Set/Rep Locks are an important tool to have and use on yourself. They’re extremely effective, simple to plan, and since they utilize linear progression, they allow you to compete with your past-self during each new training session.
If you’ve read my books, articles, or social media posts, you know how much value I place on mental engagement for gym success. A major, if not the most important key to keeping yourself excited about each new training session, is to make sure your programming doesn’t bore you.
Excitement to do something breeds success in that thing, while boredom is the success-killer.
While my traditional rotating set/rep schemes do an excellent job of keeping boredom at bay and sending mental engagement through the roof, we all need a change of pace at some point. This is true for both our bodies and our minds.
Remember this, while a single training method will suit you well in the short-term, multiple training tools and methods ensure the best long-term training success.
Set/Rep Locks are a valuable tool to have in your cabinet and your collection of tools should continue to grow over time.
You’ve just added one more tool to your collection and I thank you for taking the time to read about it.
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