This is the second article out of a two part series about the marker rep. The goal of the articles is to clear up misconceptions that lifters have in regard to how to apply the marker rep.
Defining The Marker Rep
Just to review, the marker rep refers to the initial point in a set where a steady even rep pace can no longer be maintained and rep speed starts to slow down. For example, if John can do ten reps with 235 pounds when bench pressing, but he can only maintain a steady even rep pace for seven reps, and the eighth rep starts to slow down, his marker rep falls on the eighth rep. When performing marker rep training, John would not do ten reps, even though he has the ability to do so, instead, he will stop at his marker rep, which is his eighth rep.
Add Weight When The Same Workout Becomes Easier
If we continue with the same example, John will keep repeating the same workout with 235 pounds for eight reps when benching. Why repeat the same workout? Because the goal of marker rep training is to keep repeating the same workout until the marker rep becomes easier. In this case, the eighth rep is the marker rep and it should become easier to the point where it can be lifted as fast as the previous seven reps. All eight reps should look the same in terms of rep speed. This signifies that John has become stronger and is ready to add five pounds to his bench press.
Add Weight When The Same Cycle of Workouts Becomes Easier
When referring to John’s example, we can see that he used the same weight and reps in every workout. This can create the misconception that when using marker rep training, the same workout must be performed again and again until it becomes easier. The problem with this is that many lifters prefer to change the amount of weight and reps from workout to workout instead of repeating the same workout. Those who prefer to change the weight and reps from workout to workout can still use marker rep training, but instead of repeating the same workout until it become easier, they will repeat the same cycle of different workouts until the cycle becomes easier.
A Weekly Cycle
Since most lifters prefer to change the amount of weight that they use from workout to workout, I will provide an example of how to use a brief training cycle in conjunction with marker rep training. This could be done by doing three different workouts in a row within a weak. The first workout may consist of using a weight that causes you to hit your marker rep on your tenth rep. The second workout may consist of a heavier weight that causes you to hit your marker rep on your eighth rep, and the third workout may consist of a heavier weight that causes you to hit your marker rep on your fifth rep.
When using this method, you are stopping at your marker rep for all three workouts, but the marker rep falls on a different rep for each workout. If you keep repeating this same weekly cycle of workouts, all three marker reps will eventually become easier, and you will be able to add weight to each workout. This allows you to vary your workouts when using marker rep training.
A Three Week Cycle
You may also perform a longer cycle and repeat it until it becomes easier. An example of a three week cycle is shown below:
Week 1
Workout 1: 10 reps x 225 pounds
Workout 2: 8 reps x 235 pounds
Workout 3: 6 reps x 245 pounds
Week 2
Workout 1: 8 reps x 235 pounds
Workout 2: 6 reps x 245 pounds
Workout 3: 5 reps x 250 pounds
Week 3
Workout 1: 6 reps x 245 pounds
Workout 2: 5 reps x 250 pounds
Workout 3: 3 reps x 260 pounds
Once you have completed the three week training cycle, you must evaluate whether or not your marker reps during week three have become easy enough to do as fast as the previous reps in each set. If so, you can repeat the same cycle with an additional five pounds. However, if your marker reps are still slower than the previous reps of each set, then you should keep repeating the same cycle without adding weight until your marker reps have sped up to the same rep speed as the previous reps of each set. At that point, you can add weight and repeat the process.
The main point that you need to understand from this article is that marker rep training is performed by repeating the same workouts, or the same cycle of workouts, until the marker rep(s) have become easier. This allows you to vary the amount of weight and reps used in your workouts, but it requires you to be consistent in terms of repeating the same cycle of workouts until it becomes easier.
What is the point of letting the same cycle of workouts become easier? It allows your body to accomplish the primary goal that it is trying to achieve when it gains strength, which is to reduce the amount of lifting stress that you experience by making it easier for you to lift the same amount of weight and reps.
In the next few weeks, a new book on marker rep training will be released on this website. The book will provide examples of periodization strategies with marker rep training. Best of training to you.