One of the most common questions I still get from novice trainees is “how much weight should I use?”. The answer is simple, as much as you can with the given parameters. Sounds like a non answer but basically do whatever you can with the prescribed sets and reps, start a bit lighter to give yourself room to progress each week.
For a novice trainee I prefer prescribing broader rep ranges, something like 8 to 12 reps rather than a narrow rep range like 8 to 10 reps. Since your nervous system is largely under developed it will be difficult to work off percentages of 1RM (repetition max).
Between a beginner and intermediate there’s a pivot point. You understand weight selection better since you have more history with certain exercises. You also understand fatigue more intuitively and how it impacts your daily workouts. If you’re in the pivot stage, or an intermediate, then the Plus Set Method is something good to incorporate into your training.
A plus set means the last set is done for as many reps as possible (AMRAP). An example would be “ 5 x 5 +” which would mean hit 5 sets of 5 and the last set hit as many reps as possible. I recommend straight sets when doing plus sets instead of step loading the weight up each set.
The reason I like this method is it allows you to cook when the pan is hot. You’re able to auto regulate your training by volume instead of intensity.
Feel good? Hit more reps.
Feel like trash? Hit less reps.
Another benefit of this method is if you’re sandbagging your training and never going near failure it will become really apparent to you. Oftentimes you’ll think you had only 2-3 reps in the tank only to then rep out a set of 10 on your plus set of 5x5+. It teaches you what proper intensities should feel like so you can level up your training.
Read More about training methods and terminology in The Art of Training Article
The Training
Smash the heavy sets of 6, use weight on the chin-ups and dips if you can. Otherwise just use the variation of these movements that allows you to hit the reps. If you have access to an assisted machine for dips and Chins then that’s my first tpick, otherwise bands on a dip station or pull up bar will work in the mean time. The conditioning should be quick. You could even do it after the strength on this one.
What is a seal burpee ?
Weekly Programming
Launching soon. The first program will be a Plus Set Method program.
