Find Strength In Numbers!

Want to know how to make even the nicest clients angry and irritated with you as a trainer?  You introduce them to the concept of a total rep workout, where numbers matter the most!


Think of something you like to do which involves a bit of physical labor.  Something that you know benefits you in some way or another, so you don't mind putting in the work.  Since you like to do this, its going to be a pleasurable experience.........well, until you do it until you can basically do it no more!  You start off happy and end up wishing you could go to your happy place.

This is what happens when you pick an effective compound exercise, load the exercise with 80-85% of your 1 rep maximum lift, and perform 50 reps of the exercise in the shortest amount of time possible.  You knock out an opening set of 12 reps, which feels tiring, but great.  It jacks your heart rate up because you are using numerous muscle groups, and you are pushing your limits.  You're out of breath and looking for a place to sit down. 

Normally, you'd find that place to sit and rest for a solid couple of minutes......normally being the key word.  Instead, you stay standing, you look at the weight in front of you and the trainer next to you waiting for you to step up, and you force yourself into another set. 

You hit 8 strong reps.  Your body is thinking that you're 2 sets in and you've just got one more to go.  It can handle that, no problemo!  Your brain realizes that 12 + 8 is only 20 reps!  That second set was tough.......tough enough that you only squeezed out 8 reps!  You've got 30 reps to go!

OK, 3 sets is a typical set number, so you're conditioning helps you jump into another set.  You pull another 8 reps, and the process keeps repeating itself until the battle to the big 50 is over.  In the end you've most likely performed 6-10 sets......tough sets!  You could easily call it a day, as you're body is begging and pleading for a post workout shake.

Once again, you look over and see your trainer motioning you to the next exercise.  This exercise isn't as physically demanding, which is a blessing.  Its not a fully body compound movement, only a half body compound movement.  You guessed it, you're doing 50 reps!

As your second 50 rep battle of the day comes to an end, you realize that you're not quite finished.  You will now perform a movement involving 1-2 muscle groups.  This will be your easiest exercise of the day.  You remember back to the initial lift and tell yourself that this third exercise is no big deal.  You get it done and the workout is complete!

Key points of this workout are outlined below.
1. Pick three exercises; one full body compound, one half body compound, and one near isolation movement.
2. Perform 50 reps of each exercise in the shortest amount of time possible.
3. Don't move onto the next exercise until you've finished 50 reps of the exercise you're performing.
4. Time the entire workout.  Perform this workout every 3 weeks and try to beat your previous personal best.
5. You must perform all reps with correct form.  If you cheat on a rep, it doesn't count.
6. You must supply your body with plenty of protein after this workout.  It would be a shame if you didn't!

Here are some exercise choices.

Full Body Compounds:
Power Clean
Snatch Grip Deadlift (not for the faint of heart)
Clean and Press
Hang Clean/Push Press
Front Squat/Push Press
Deadlift
Heavy Kettle/Dumbbell Swing
Overhead Squat

Half Body Compound Lifts:
Pushups
Pullups
Squats
Jump Squats
Barbell Row
Dumbbell Press (overhead, flat, incline, decline)
Lunges
Romanian Deadlift

Semi-Isolation Lifts:
Decline Crunch
Medicine Ball Slam
Barbell Curls
Tricep Pressdown
Ab Bike
Kneeling Cable Crunch

You can see how many combinations you can create using these choices.  100s of workouts can be put together, but if you want to track progress, you need to stick to the same three lifts for 4-6 workouts in a row.

If you want to put yourself to the test, choose the Snatch Grip Deadlift, Pullup, and Decline Crunch.  If you're going to attempt these 3, say a prayer before your first set.  You're going to need all the help you can get!

This entry is dedicated to one of my excellent clients, Linda Henderson.