One of the key concepts within precision point training is the marker rep, which is the basis of marker rep training. In general, the main criteria that I use to determine where the marker rep occurs is the point in a set in which a steady even rep pace can no longer be maintained, and a slower rep speed starts to occur at the end of a set. Unfortunately, not everyone is a text book case in which it is easy to identify the marker rep. Some lifters have such a gradual decrease in rep speed that the marker rep is hard to discern. There are also some lifters who can maintain a steady even rep pace until reaching the point of failure. Such lifters don’t have a marker rep because they completely stall out and can’t get the bar up when rep speed starts to slow down.
Training Thresholds
The whole reasoning behind the marker rep is to locate what I refer to as a training threshold. A training threshold occurs when you reach a point where lifting suddenly becomes harder than previous. For example, you may notice a slight increase in the difficulty of each rep when progressing from rep to rep at the start and middle of a set. However, towards the end of a set, you will usually reach a point where a certain rep suddenly becomes significantly harder than the previous reps of the same set. If you feel a sudden increase in difficulty when you reach a certain rep, you have reached a training threshold which is sufficient to stimulate a training effect. To put it another way, you don’t have to kill yourself to keep doing more reps when you reach a training threshold.
Three Goals
When using training thresholds, your initial goal is to find the point in the set where it suddenly gets harder to do another rep. When you reach that point, you should stop the set. Your second goal is to keep using the same weight and reps (or same cycle of weight and reps) from workout to workout until the same weight and reps become easier to lift. This allows you to accomplish a third goal, which is to add weight to your lifts. This three-step process is repeatable and is listed in number form below:
- Find the point in the set where it suddenly gets harder to do another rep and stop.
- Keep using the same weight and reps from workout to workout until the same weight and reps become easier to lift. If you use a short training cycle of different workouts over the course of one to three weeks, you can use the same weights that were used in the previous cycle and keep repeating the cycle until it becomes easier.
- Add weight to your lifts
Repeat steps 1 through 3.
Looking Beyond Rep Speed
Lifters who can maintain a steady even rep pace until they hit failure may find that they can train to failure on a fairly regular basis without negative side effects. On the other hand, a lifter may be able to maintain a steady even rep pace until they reach failure, but they still find that training to failure is too taxing. Such lifters will need to look at indicators other than rep speed to determine when they have reached a training threshold and should stop. The key is to identify the point in the set when it suddenly becomes more difficult to repeat another rep. When not using rep speed as a marker rep indicator, a lifter may use one of three different methods for identifying a marker rep. These methods are based on the following indicators:
- A sudden increase in tension and strain occurs throughout the body.
- A sudden increase in the amount of effort occurs in order to continue repeating reps.
- A sudden increase of a burning sensation occurs within the muscles.
Remember, these three indicators are to be used by those who do not demonstrate a sudden decrease in rep speed before reaching failure. In contrast, those who can grind out two or more slower reps at the end of a set before reaching failure may find it more reliable to identify the point in the set where rep speed starts to slow down.
Individual Differences
When dealing with thresholds, not everyone is the same. The bottom line for thresholds within a set is to find the point in the set where the set suddenly gets harder. If there is no suddenly point within the set, you may find it beneficial to train to failure. Those who hit a suddenly point before reaching failure should be aware of where that point is and stop when they reach it. If you want to know more about how training thresholds work, I recommend the book, Strength Training Thresholds, The Key to Consistent Strength Gains, and I would also recommend the book, Marker Rep Training. Both books are free and can be found on the home page of this website. Best of training to you.