Simple Done Better
Many folks face a conundrum at some point in our strength training journey. We know that getting brutally strong and competent in the big lifts will likely be the most efficient use of our time and provide the most bang for our buck regardless of training goal, BUT admittedly this can become stale and boring at a certain point. One potential solution? Varying our set-rep schemes!
Why Vary Your Set-Rep Schemes?
Most sound programming should be based around using straight sets for the majority of time. A straight set simply means all sets of an exercise have the same number of reps. Examples include your classic 3×10, 4×8, 5×5, etc. Having said this, at a certain point, we can implement some non-traditional set-rep schemes to break up the monotony and staleness that training can bring and help us soar to new heights! As opposed to trying to conjure up crazy exercise variations for variation’s sake, we will discuss a few non-traditional set-rep schemes you may or may not have used before that will hopefully get your creative juices flowing and that you can implement in your own training. Don’t go crazy and start using these on every single exercise in your workout. Initially, add some of these to the beginning of your session to your big lifts and keep the more traditional set-rep schemes simple for the accessories.
Popular Non-Traditional Set-Rep Schemes to Try
Descending Sets
Number of reps per set decreases and weight increases as sets progress.
- E.g. 5×5,4,3,2,1; 4×10,8,6,4
Ascending Sets
Number of reps per set increases and weight decreases as sets progress.
- E.g. 5×1,2,3,4,5; 4×4,6,8,10
Back-Off Sets
Descending sets with ascending loads followed by a high-volume, lower intensity back off set.
- E.g. 5×12,10,8,6,15; 5×7,7,5,5,12
Stage System Descending
Number of reps per set decreases and weights increase as sets progress but there are two exposures at each rep number.
- E.g. 6×10,10,8,8,6,6; 6×8,8,6,6,4,4
Stage System Ascending
Number of reps per set increases and weights decrease as sets progress but there are two exposures at each rep number.
- E.g. 6×6,6,8,8,10,10; 6×4,4,6,6,8,8
Broad Pyramid Sets
Increasing training load progressively and then decreasing.
- E.g. 5×10,8,6,8,10; 5×7,5,3,5,7
Paler System Descending
Number of reps per set decreases and weights increase as sets progress but there are three exposures at each rep number.
- E.g. 5×10,10,8,8,8; 5×5,5,3,3,3
Paler System Ascending
Number of reps per set increases and weights decrease as sets progress but there are three exposures at each rep number.
- E.g. 5×8,8,8,10,10; 5×3,3,3,5,5
Wave Loading Sets
Grouping sets in series (which typically consists of 2-3 sets). Perform 2-3 series witheach increasing in intensity, taking advantage of Post Activation Potentiation.
- E.g. 6×3,2,1,3,2,1; 6×9,7,5,9,7,5
Cluster Sets
Adding intra-set rest periods (10-20 sec. between reps) in order to use heavier loads OR the same loads for a larger number of reps. Expressed on the program card after reps.
- E.g. 4x5c, 4x(1/1/1/1/1), or 4x(5×1); 4x12c, 4(3+3+3+3), or 4x(4×3)
Plus Sets
Labelled with a + sign, complete required reps and proceed to failure. Also commonly referred to as AMRAP’s (as many reps as possible)
- E.g. 1×5+
Drop Sets
80/60 Dropset: Perform an AMRAP with 80%, immediately drop down to 60% and again perform an AMRAP
90/70 Dropset: Perform an AMRAP with 90%, immediately drop down to 70% and again perform an AMRAP
Maximize Gains and Avoid Burnout
These options listed above are by no means an exhaustive list, but should serve as a great start once you’ve become proficient in the lifts. These set-rep schemes allow you to take advantage of physiological phenomena to help trick your body into lifting more weight or squeezing out an extra rep or two, but more importantly can be fun! Straight sets remain king, but performing 5×5 and 3×10 for the rest of your life admittedly may cause you to resent the barbell and the gym as a whole. Start implementing some of these options in your next program and the new gains you unlock will be more than enough to keep you motivated and crushing the gym!
P.S. If you’re looking to take your training to the next level, be it in-person or remotely, hit us up at the button below and we’d love to discuss the best options available for you and your situation!
