If you want to get stronger, then adding weight to your lifts is probably the most common method for achieving your goal. Another way to grow progressively stronger is to add reps to the same amount of weight. In my opinion, adding weight is better than adding reps when training with 70% or more of your single rep max. However, when using lighter weights, adding reps can also be an effective method for stimulating strength gains.
In this article, I am going to give you a simple progression that is based on adding sets and reps to the same amount of weight in systematic manner. Since the progression is based on adding sets and reps, the weights will not be excessively heavy, but will probably be about 55 to 60% of your single rep max.
The progression system is based on using a weight that allows you to do 6 sets of 6 reps for each exercise. This is to be done Vince Gironda style, which means short rests of about 20 seconds between each set. The final goal is to progressively increase the amount of sets and reps until you have progressed from 6 sets of 6 reps to 8 sets of 8 reps with the same amount of weight. The increase from 6 sets of 6 reps to 8 sets of 8 reps will cause a substantial increase in total workload and will produce a significant increase in strength.
IMPORTANT: Start With The Right Amount of Weight And Effort
Any time the goal is long term progression, it is crucial that you start with the right amount of weight and the right amount of effort to insure success. If you are in a hurry and start out too heavy, you may progress faster, but you will also hit a plateau faster. If you start with the right amount of weight and effort, you will be able to progress indefinitely.
Don’t pick a weight with 6 sets of 6 reps that requires you to kill yourself with a heroic effort to squeeze out 6 sets of 6 reps. It’s far better to find a weight that will allow you to complete all 6 sets using a steady even rep pace for every rep of every set. In other words, you first and last set should look exactly the same in terms of rep speed and rep pace. You will probably be able to use 55 to 60% of your single rep max if you are only resting 20 seconds between sets. It is also important that you train each muscle group three times per week. Once you have chosen an ideal amount of weight and effort for 6 sets of 6 reps, you are ready to begin the progression, which is explained in the following steps:
Step 1
Do 6 sets of 6 reps for each exercise during week one.
It is imperative that you use a weight that allows you to maintain a steady even rep pace for all six reps on your last set. If the amount of effort is too hard when you start out, it will mess up the progression.
Step 2
Do 7 sets of 6 reps for each exercise
You may find that you cannot maintain a steady even rep pace for your last set of 6 reps. Keep repeating workouts with 7 sets of 6 reps until you can do all six reps of your last set using a steady even rep pace. Your first and last set should look the same in terms of rep speed and rep pace.
Step 3
Do 8 sets of 6 reps for each exercise
Keep repeating workouts with 8 sets of 6 reps until you can do all six reps of your last set using a steady even rep pace. Your first and last set should look the same in terms of rep speed and rep pace.
Step 4
Do 6 sets of 7 reps with 20 seconds rest between sets for one week.
Step 5
Do 7 sets of 7 reps.
Keep repeating workouts with 7 sets of 7 reps until you can do all seven reps of your last set using a steady even rep pace. Your first and last set should look the same in terms of rep speed and rep pace.
Step 6
Do 8 sets of 7 reps.
Keep repeating workouts with 8 sets of 7 reps until you can do all seven reps of your last set using a steady even rep pace. Your first and last set should look the same in terms of rep speed and rep pace.
Step 7
Do 6 sets of 8 reps with 20 seconds rest between sets for one week.
Step 8
Do 7 sets of 8 reps.
Keep repeating workouts with 7 sets of 8 reps until you can do all eight reps of your last set using a steady even rep pace. Your first and last set should look the same in terms of rep speed and rep pace.
Step 9
Do 8 sets of 8 reps.
Keep repeating workouts with 8 sets of 8 reps until you can do all eight reps of your last set using a steady even rep pace. Your first and last set should look the same in terms of rep speed and rep pace.
Step 10
At this point you have two options. The first is to keep adding sets and reps until you progress from 8 x 8 to 9 x 8; to 10 x 8; to 8 x 9; to 9 x 9; to 10 x 9; to 8 x 10; to 9 x 10; to 10 x 10.
Believe it or not, you may find that it is easier to make consistent progress by progressing from 8 x 8 to 10 x 10, than it is to progress from 6 x 6 to 8 x 8.
Your second option is to add weight and go back to 6 sets of 6 reps. You should add enough weight so that you can’t do any more than 6 sets of 6 reps using a steady even rep pace. Repeat steps 1 through 9 with the added weight.
Heavy Weights vs. Light Weights When Adding Reps
Remember that adding reps to your sets is much easier with light weights than heavy weights. Let me give you an illustration:
If I can lift 200 pounds for 5 reps, the total workload across all five reps combined is 1000 pounds. In order to add another rep and do 6 reps, it would increase my workload per set from 1,000 pounds to 1,200 pounds, which is an increase 200 pounds and about 20% per set. On the other hand, if I were using lighter weights and did 100 pounds for 20 reps, the total workload for 20 reps would be 2000 pounds. If I grew strong enough to add on one more rep, it would increase my total workload from 2,000 pounds to 2,100 pounds, which represents an increase of 100 pounds, or about 5% per set. To put it into perspective, I must increase my workload by 200 pounds and 20% per set when adding a rep to heavier weights, compared to 100 pounds and 5% per set when adding a rep to lighter weights. My own opinion is that you won’t get strong as fast when starting out with light weights, but you may find it easier to keep on making long term progress when you start out light and gradually add on. Best of training to you.