Do you ever get bored doing the same ole thing with your workouts? Sure you can do heavy 5×5 or the stand by 3×10, but sometimes changing the set and rep range just isn’t enough to break the monotony that can occur with strength training.
You’ve seen some techniques such as Rest/Pause and Ladders and also Density Training and RPT in previous articles, but we’re going to cover even more awesome strength training tweaks you can use to bust through plateaus and shake the cobwebs out of your current workout program.
Whether you’re goal is to bust through a strength or hypertrophy plateau, boost fat loss, or you just want some techniques to use for variety, add these techniques into your current training program.
Single, Total Rep Set
A single, total rep set are a slight variation to traditional rest/pause training, and it’s something I’ve used much more frequently with my own training. This is a terrific method to use with accessory and isolation exercises, especially if your goal is sculpting muscle or just accomplishing as much as possible in a short amount of time.
How to Do It
I usually set a target rep range of 30-50 total reps and start with a 12-15 rep maximum.
- Begin by performing a normal set and leave one or two reps in that tank. For example, if you’re using a 15 rep maximum, start by performing 12-13 reps for the first set.
- Take a short rest, about 15-30 seconds.
- Perform another set for as many reps as possible.
- Take another short rest, about 15-30 seconds.
- Perform another set for as many reps as possible.
You repeat this until you complete the prescribed number of reps.
Here’s a sample total rep set I did yesterday with close grip push-ups.
- 13 reps
- Rest ~15 seconds
- 8 reps
- Rest ~15 seconds
- 6 reps
- Rest ~20 seconds
- 5 reps
- Rest ~20 seconds
- 4 reps
- Rest ~20 seconds
- 4 reps
That was a single total rep set of 40 reps.
The main goal is to achieve fatigue quickly so you keep the rest breaks to a minimum between the mini-sets.
Best Exercises for the Total Rep Set Method
I like incorporating the single total rep set method for accessory and isolation exercises. Here’s a list of some of my favorite exercises for this method:
- Push-ups
- Inverted rows
- Face pulls
- Pull-ups
- Single leg glute bridges and hip thrusts
- Rear foot elevate split squat
- Dumbbell curls
- Dumbbell lateral raises
- Ab wheel rollouts and reverse crunches
- Back extensions and single leg back extensions
- Triceps extensions
As you can see, you can use the single total rep set for a large variety of exercises.
I suggest you don’t use the single total rep set methods with exercises that can be dangerous when performed in a state of fatigue such as barbell squats, deadlifts, bench presses, and bent over barbell rows.
How to Progress with the Single Total Rep Set
If you want results, you’ve gotta improve your performance.
A great way to improve your performance with the single total rep set method is to use a rep range, like 30-50 reps. Start at the lower end and progress to the high end with each training session.
Once you can perform the high end of the rep range (50, in this example), add weight or use a more challenging variation (close grip push-ups instead of regular push-ups, for example) and start back at the low end of the rep range.
Cheat Reps
The use of cheat reps is a great way to extend the set of an exercise, but it must be used with caution.
When incorporated correctly cheat reps are useful for breaking through strength and muscle building plateaus.
How to Do It
Cheat reps are easy to perform. You simply perform a regular set of an exercise and then once you’re close to failure you “cheat” to squeeze out a few more reps. This usually means using a little body english to help hoist the weight.
Please keep in mind, a little cheat goes a long way, as you’ll see in the videos. Don’t go crazy and start using a lot of body english or momentum to squeeze out additional reps.
Cheat Rep Demonstration
Watch these videos to see cheat reps in action.
Cheat Reps with the Standing Press
To use cheat reps with the standing press, begin by performing a normal set of presses. Once you’re close to failure (1-2 reps left in the tank) extend the set by performed a few cheat reps by using leg drive to press the weight over head.
Cheat Reps with Dumbbell Curls
To use cheat reps with dumbbell curls, perform a normal set. Once you’re close to failure perform a few cheat reps by using a little body english to help curl the weight.
Best Exercises for Cheat Reps
Be cautious with your choice of exercises for cheat reps. Here are some of my favorites:
- Dumbbell curls
- Standing barbell and dumbbell presses
- Dumbbell rows
- Cable rows
- Cable pulldowns
- Dumbbell lateral and rear delt raises
Exercises to Avoid
Do not using the cheat method with the following exercises:
- Deadlifts
- Squats
- All horizontal pressing exercises (bench press, push-ups, dips, etc)
Additional Notes for Cheat Reps
I only suggest using cheat reps for the final set of an exercise. For example, if you’re currently doing 3×10-12 reps for dumbbell curls, only perform cheat reps on the final set.
Once again, use caution and only use a little cheat. And even though you’re “cheating” it should still be controlled. If you look like you’re having a seizure or you’re really struggling on the final reps, then you’re doing it wrong and need to scale back the intensity.
Clusters
Clusters are terrific for improving work capacity, increasing strength, and boosting muscle building, depending on how you perform them.
My friend, Tony Gentilcore, has discussed how and why he uses clusters several times with his own training and his athletes. As Tony states, “Clusters can also be thought of as more of a rest-pause variation where you perform a heavy single – or heavy double – with shortened rest periods in between each rep. In a way, it’s a form of interval training, except done with weights. And it’s infinitely more badass.”
How to Do It
Depending on your goal – increase strength or boost hypertrophy – you’ll perform clusters a little differently. Let’s look at both examples a little closer.
Clusters for Strength
If your goal is maximum strength you’ll use lower rep sets and perform few total reps.
An easy way to break in to clusters is to use your 3-4 rep maximum, but then perform singles.
Let’s say, for example, you can deadlift 185 pounds for 4 reps.
Weight used — 185 pounds
- Perform 1 rep
- Rest 15-20 seconds
- Perform 1 rep
- Rest 15-20 seconds
- Perform 1 rep
- Rest 15-20 seconds
- Perform 1 rep
- Rest 15-20 seconds
- Perform 1 rep
Rest for several minutes and then perform one more cluster set. If you’re feeling particularly crazy, you can perform a third cluster set.
As you can see, with each cluster you’ll perform 5 total reps with a weight you normally use for 4 reps. This is a great way to boost strength.
Clusters for Hypertrophy
If your goal is boosting muscle growth you can experiment with clusters. While heavy, low rep clusters are great for increasing strength, you’ll use slightly higher reps when using clusters for hypertrophy.
My preferred way to use clusters for muscle growth is to perform clusters with half the reps of a given rep maximum. For example, I like to perform sets of 5 reps so I’d use a 10 rep maximum.
Here’s an example using a seated dumbbell shoulder press:
Weigh used – 30 pounds (10 RM weight)
- Perform 5 reps
- Rest 20 seconds
- Perform 5 reps
- Rest 20 seconds
- Perform 5 reps
- Rest 20 seconds
- Perform 5 reps
- Rest 20 seconds
- Perform 5 reps
At the end of the cluster you’ll have completed a total of 25 reps with a 10 RM weight. Rest several minutes and then perform one more additional cluster set.
Oh, and a word of caution when using cluster for hypertrophy. The first couple of sets with feel incredibly easy, but you’ll really start to feel the fatigue on the last few sets.
Best Exercises for Clusters
Clusters can be used with most exercises, depending on your primary goal.
For strength you can use practically any exercise – standing press, bench press, squat, deadlift, and other big compound exercises.
For hypertrophy you can use most exercises as well.
As with any workout technique, please use caution and always use a power rack for saftey, especiallly for bench presses, overhead presses, and squats.
Partials
Partial reps is another excellent way to extend a normal set of an exercise and is great for breaking through training plateaus.
How to Do It
Begin by performing a normal set and once you’re close to failure, extend the set by performing some additional partial reps.
Partial Rep Demonstration
Please watch the following videos to see how to incorporate partial reps.
Partial Reps with Push-ups
To use partial reps with push-ups, begin by performing a regular set. Once you’re close to failure extend the set by performing additional partial reps with the decreased range of motion.
Partial Reps with Pull-ups
To use partial reps with pull-ups, begin by performing a regular set. Once you’re close to failure extend the set by performing additional partials reps with the decreased range of motion.
Partial Reps with Rear Foot Elevated Split Squats
Perform a regular set and once you’re close to failure perform partial reps. You can perform the partial reps in the upper or lower range of motion, but I prefer the lower as demonstrated in the video.
Best Exercises for Partial Reps
Partial reps can be used with most exercises, but I suggest erring on the side of caution and avoid using this method with exercises that fatigue the lower back like squats, deadlifts, and bench over rows.
Here are some great exercises for incorporating partial reps:
- Push-ups
- Pull-ups and cable pulldowns
- Rear foot elevated split squat
- Single leg hip thrust and glute bridge
- Dumbbell bench presses
- Lateral raises
- Shoulder press
Additional Notes for Partials
Partials should only be used for the final set of an exercise. For example, if you’re performing 4×6 with chin-ups, only perform partials on the final set.
Dead Stop Reps
Performing exercises from a dead stop is a great way to add variety to the basic exercises. It’s also very useful for breaking through strength plateaus.
How to Do It
To perform dead stops you’ll need the assistance of a power rack.
Just like the name suggests, you’ll perform each rep from a dead stop.
Dead Stop Rep Demonstration
To see dead stop reps in action, watch the following videos.
Dead Stop Reps with Squats
Performing squats from a dead stop is great for boosting strength from the bottom position. When you do a squat from a dead stop you don’t get to take advantage of the stretch reflex you normally get after descending.
As a word of caution, leave your ego at the door when you do these. Since you’re doing the reps from a dead stop you’ll need to use less weight. Also, make sure your shoulders and hips rise at the same time.
Also, I prefer to keep the reps fairly low, usually between 3-6 reps for dead stop squats.
Dead Stop Reps with Standing Presses
Use a power rack and set the pins so the bar is a little below your chin. Start each rep from a dead stop.
Best Exercises for Dead Stop Reps
Here are some of my favorite exercises to perform as dead stop reps:
- RDLs (single leg version, too)
- Bench press
- Dumbbell row
- Squats
- Standing press
How to Use These Techniques
How exactly should you use these new techniques in your training?
You can easily incorporate these techniques into your current workout program, and you can also use them with your bodyweight training as well.
If you’re currently in a strength or hypertrophy plateau then plug in the appropriate methods above and start getting results once again.
You can also use the following templates as a guide to design your own program.
Sample Strength Template
Here’s an example of a workout with a strength emphasis using the techniques above.
- 1) Squat – 2 cluster sets of 5 singles
- 2a) Chin-ups – 4×6 (+ partials on the last set)
- 2b) Weighted push-ups – 4×6 (+ partials on the last set)
- 3) Back extensions – single, total rep set of 40 reps
Sample Muscle Building/Fat Loss Template
Here’s an example of a workout with a muscle building emphasis using the techniques above.
- 1a) Squat – cluster set of 5 reps for 5 mini-sets (perform 2 total cluster sets)
- 1b) Chin-ups – cluster set of 5 reps for 5 mini-sets (perform 2 total cluster sets)
- 2a) Push-ups – 4×8 (+ partials on final set)
- 2b) Single leg hip thrust – 4×8-12 (+ partials on final set)
- 3) Dumbbell lateral raises – single, total rep set of 40 reps
- 4) Dumbbell curl – 3 sets of 12 (+ cheat reps on final set)
If you’re trying to bust through a plateau, give those techniques a shot!
Original article and pictures take www.niashanks.com site
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