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The Repetition Effort Method The Repetition effort method i..
🕑 Added 2021-11-21 11:35:47 +0000 UTC The Repetition Effort MethodThe Repetition effort method is simply just doing multiple sets of multiple reps for the goal of hypertrophy (muscle growth AKA bodybuilding) or building strength and technical proficiency. A vast majority of your work volume will be made up of the RE method. You will progress far more if you only did the RE method vs if you only maxed out all the time, only did dynamic work, or did both but not the RE method.
How to Perform Reps for Hypertrophy/Bodybuilding Using the RE Method
1. Get body in starting position and tight
2. Strong and controlled concentric
3. Hold isometric at full contraction
4. Fully controlled eccentric
How to Approach Each Set of an Exercise When Using the RE Method
Hypothetical example for an exercise with 3 working sets of 10
Warmup Sets: ALWAYS perform 1 or 2 warm-up sets of the exercise at 5-7/10 hard to get a feel for the exercise, stop at 10 reps
Working Set 1: Choose a weight that is 7.5/10 hard for 12 reps, stop at 12 reps
Working Set 2: Add weight from set 1 so that 12 reps is an 8.5/10 hard, stop at 12 reps
Working Set 3 (if no AMRAP): Add weight from set 2 so that 12 reps in 9.5/10 hard, stop at 12 reps. You MAYBE could have done 1 more rep, but no more.
Working Set 3 (If AMRAP): Add weight from set 2, do as many GOOD reps as possible. You should get 8-12 reps before you must stop due to form breakdown. If you did less than ate reps, you added too much weight after set 2. If you did more than 12 reps, you did not add enough weight from set 2.
AMRAPS will usually be used on exercises with the goal of hypertrophy and when the risk of danger from going close or to failure is lower. Exercises like this include side raises, curls, hamstring curls, or machine pec flys.
AMRAPs will usually NOT be used on exercises where the goal is strength, the reps are lower, and the risk of injury or accident of going close or to failure is too high. Exercises like this include barbell exercises of lower reps like squat, bench, and deadlift variations.
USE YOUR LOGIC. PUSH YOURSELF. The longer you do this, you will be able better select the weights you want each set.
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