The Best Rep Schemes for Building Strength
Unlocking Your Full Potential
I have discovered in recent time that people cannot easily identify which rep scheme is best for building strength. However, I will let it known to everyone in this post. Strength training enthusiasts are constantly seeking the most effective rep schemes to maximize their gains. Whether you're a fitness junkie, a coach, or an aspiring weightlifter, the quest for the perfect set and rep scheme is a never-ending pursuit. While there is no one-size-fits-all answer to this question, there are several evidence-based methods that have consistently produced results for athletes and trainers alike. In this article, we will explore nine of the best rep schemes that have stood the test of time and continue to deliver impressive results.
The
Importance of Strength Training
Before I move into the various rep schemes, it is crucial I make us to understand
the fundamental principles of strength training. Regardless of your training
goals or the specific training split you follow, focusing on compound exercises
that target multiple muscle groups is key. Squat variations, deadlifts,
chin-ups, rows, bench presses, and overhead presses should form the foundation
of your strength training routine. These "big basic" exercises are
essential for building overall strength and muscle mass.
The 1/2 + 1
Protocol: Practical and Effective
The
1/2 + 1 protocol is a simple yet effective rep scheme that can be easily
implemented into your training routine. To apply this protocol, select a
repetition maximum (RM) from the provided list and halve that number. Add one
rep to the halved value and perform 4-5 sets at this rep range. For example, if
your 8RM in the bench press is 225 lbs, you would perform 4-5 sets of 5 reps at
225 lbs. Rest for 2-3 minutes between sets. If you can complete at least 5 reps
on your last set, you can increase the weight by 0.5-1 percent for the next
workout. If not, continue with the same weight until you achieve the desired
rep range.
The
1/2 + 1 protocol is particularly effective for high beginner to intermediate
trainees or those transitioning from higher rep ranges to lower rep ranges with
heavier loads. It can also be beneficial for advanced trainees during specific
phases of their training program.
The "Husker
Power" Protocol: Building Strength Gradually
The
"Husker Power" protocol, popularized by Nebraska strength coach Boyd
Epley, offers a systematic approach to building strength. This protocol
involves performing four sets of five reps at progressively heavier loads. The
percentages of your one-rep max (1RM) for each set are as follows: 65%, 70%,
75%, and 80%. Additionally, an optional back-off set at 65% can be performed to
increase volume and take advantage of post-activation potentiation (PAP). By
fatiguing your muscles with the first three sets, you can push your 80% 1RM for
a challenging set of five reps. If you successfully complete all five reps, you
can increase your estimated 1RM slightly for the next workout.
The
"Husker Power" protocol is most effective for high beginner to
intermediate lifters or those new to multiple sets and lower rep training at
heavier loads.
The Stair Step
Protocol: Eight Weeks to Strength
The
Stair Step protocol, popularized by Mike Robertson, offers an eight-week
training plan aimed at high beginner to intermediate lifters. This protocol
consists of two phases: the accumulation phase and the intensification phase.
During the accumulation phase, you perform three to four sets of eight to ten
reps in week one, four sets of eight to ten reps in week two, two to three sets
of six to eight reps in week three, and two sets of six reps in the deload
week. The intensification phase follows a similar pattern but with lower rep
ranges: three to four sets of five reps in week one, four sets of five reps in
week two, two to three sets of five reps in week three, and two sets of five
reps in the deload week.
While
specific loading recommendations were not provided, gradual increases in weight
each week are recommended. The Stair Step protocol allows for progressive
overload and is effective for high beginner to intermediate lifters.
The 6/5/4/3/2/1
Protocol: Approaching Maximum Loads
The
6/5/4/3/2/1 protocol is ideal for transitioning into heavier training loads
approaching or equal to 90% of your 1RM. This protocol involves performing six
reps at 70% of your 1RM, five reps at 75%, four reps at 80%, three reps at
82.5-85%, two reps at 85-87.5%, and one rep at 92.5-95%. By gradually
increasing the weight and decreasing the reps, you prepare your central nervous
system to handle heavier loads. If you successfully complete all the prescribed
sets and reps, you can increase your estimated 1RM slightly for the next
workout.
The
6/5/4/3/2/1 protocol is an effective way to build strength and should be
reserved for intermediate to advanced trainees who are comfortable working with
weights close to their maximum.
The 5/3/1 Protocol:
A Tried and True Method
The
5/3/1 protocol, popularized by Jim Wendler, is a highly regarded
strength-building program. This protocol involves performing three sets of five
reps at 65%, 75%, and 85% of your training or "soft" max. Each week,
you increase the weight and decrease the reps. In week two, you perform three
sets of three reps at 70%, 80%, and 90%. Week three consists of three sets of
one rep at 75%, 85%, and 95%. Finally, in the deload week, you perform three
sets of five reps at 40%, 50%, and 60% of your training max.
The
5/3/1 protocol allows for consistent progress and is suitable for high
intermediate to advanced trainees comfortable working with loads approaching
100% of their 1RM.
The
"Defranco" Protocol: A Modified 5/3/1 Approach
The
"Defranco" protocol is a variation of the 5/3/1 protocol developed by
Joe Defranco. This modified version involves performing sets of eight, six, and
four reps at 70%, 75%, and 80% of your 1RM in week one. In week two, you
perform sets of seven, five, and three reps at 72.5%, 77.5%, and 82.5% of your
1RM. Week three consists of sets of six, four, and two reps at 75%, 80%, and
87.5% of your 1RM. In week four, you perform sets of five, three, and one reps
at 77.5%, 82.5%, and 92.5% of your 1RM. Finally, in week five, you have a light
deload week.
The
"Defranco" protocol allows for progressive overload and is suitable
for high intermediate to advanced trainees seeking to push their limits with
heavy weights.
Singles at 90%+:
Pushing Your Limits
Performing
sets of singles at or above 90% of your 1RM is a challenging but effective
method for building strength. This approach, popularized by Tony Gentilcore,
involves performing a certain number of one-rep sets at or above 90% of your
1RM. For example, in week one, you perform five sets of one rep at or above 90%
of your 1RM. In week two, you perform four sets, and in week three, you perform
seven sets. In week four, you perform three sets.
Each
training session provides an opportunity to set a new personal record. If you
successfully complete all the prescribed sets and reps, you can estimate your
1RM slightly higher for the next workout. However, if you miss any reps, count
it as two against the total number of reps called for.
Max Effort
Protocol: Pushing Your Limits to the Max
The
Max Effort protocol, popularized by Louie Simmons of Westside Barbell Club, is
the pinnacle of strength-building protocols. This protocol involves working up
to a true 1RM or a 2-3 rep max. The goal is to set personal records during each
exercise for a single rep set. It is crucial to gradually ramp up the weight
during warm-up sets to prepare your body for the maximal effort. If you fail to
set a new personal record for two consecutive workouts, it is recommended to
switch to a new exercise within the same muscle group to continue progressing.
The
Max Effort protocol should only be used by high intermediate to advanced
trainees who are comfortable working with wcdeeights approaching their maximum.
Dan John's 1…2…3 @
80% Protocol: A Simpler Approach
Dan
John's 1…2…3 @ 80% protocol may seem deceptively simple, but it is highly
effective. To apply this protocol, select one exercise per workout and use 80%
of your estimated 1RM. Perform one rep, followed by a short rest of 30-45
seconds, then perform two reps, and finally, perform three reps. Rest for 2
minutes and repeat this sequence three times. Each workout, add a small amount
of weight to further challenge yourself.
This
cluster-type training protocol allows you to perform a total of 18 reps with a
weight that most people can only manage for 5-7 reps. It emphasizes proper
technique and execution while avoiding excessive fatigue.
I
must tell you that choosing the right rep scheme for strength training is
crucial for making progress and achieving your goals. The nine rep schemes
discussed in this article offer a variety of options suitable for different
training levels and goals. Remember to focus on progressive overload, maintain
proper technique, and keep a detailed training log to track your progress. By
incorporating these effective rep schemes into your training routine, you can
unlock your full potential and build the strength you've always desired. Thank
you and good luck