(Continued from our “Western-Style, Train-To-Failure” example…)
NOW, LET'S LOOK AT A DIFFERENT APPROACH TO STRENGTH
To Recap from the last page…
Using the traditional method and going to failure in each set, we would get the following numbers…
- Set 1 – 6 reps to failure
- Rest 2 minutes
- Set 2 – 4 reps to failure
- Rest 2 minutes
- Set 3 – 1 rep to failure
- Rest 2 minutes
- TOTAL Reps in 10-minutes using traditional method – 11 Reps
Imagine taking that same 6 rep max, but you only do 3 reps per set or 50% with that same 24kg kettlebell.
My guess is that you’ll probably need LESS than 2 minutes to fully recover if you’re staying strict with only 3 reps.
So, let’s divide that out evenly within the same 10 minute period (what we discussed on the last page) – 3 reps at the top of every 2 minute period.
So you do 3 reps and then rest for the remainder of the 2 minutes.
It could break down something like this…
- Start at 10:00 - 3 Reps
- Next Set at 8:00 - 3 Reps
- Next Set at 6:00 - 3 Reps
- Next Set at 4:00 - 3 Reps
- Next Set at 2:00 - 3 Reps
- Rest until 00:00, then you're done (although you maybe could have done another set)
- TOTAL Reps Completed - 15 Reps
Looking at this approach above…
…what I like to call “The SIMPLEX” Method…
…after 10 minutes you would have accomplished 15 reps.
That’s almost 50% MORE WORK and VOLUME than following the traditional method that we just talked about, right?
11 Reps going to failure using the “Traditional Western Approach”.
15 Reps using the SIMPLEX Approach.
Think about that for a minute.
Think about how much stronger you would be following the SIMPLEX approach…
More volume done in the same amount of time, means more work done.
And more work done within the same amount of time means…
- More Stimulus for Muscle Growth (WIN!)
- More Practice for Neural Adaptations for Strength (WIN!)
- More Energy Used (ie more calories burned, a.k.a. more fat loss = WIN!)
And so…
Let's Go A Little Deeper into the SIMPLEX Situation...
So take our SIMPLEX session above and think about this…
When 5 sets or 3 reps in a 10 minute period becomes really easy and you add a set or 2 within that 10 minute period….
…What kind of adaptations (results) would you get?
How about this…
Think about when – after some focused training – you can do sets of 3 at the top of every minute for 10 minutes (that’s 30 reps, btw).
How much stronger would you be?
How much more conditioned would you be?
How much leaner?
There are other questions too…
How do you think your technique would be going all out for your 6 rep max vs pressing 50% of that at 3 reps?
Would you be sore the next day doing sets to failure?
How does that affect your ability to train more frequently?
How does that soreness affect your everyday life?
Would you be stronger doing sets to failure once per week?
Or would you get stronger being able to perform an exercise multiple times throughout week steadily accumulating volume while training fresh (ie never coming close to failure)?
CONSISTENCY > Intensity
Training should be a PRACTICE…
…NOT an event.
Athletes train to peak for competition. Meaning that their workouts are not events where they push to the limit every single time.
There are instances where they do test – but that is few and far between.
And that is the difference between following a training methodology that focuses on going to failure at every workout…
…and one that emphasizes staying fresh, training frequently and lifting to certain limits.
It’s not about what you do RIGHT NOW…
…It’s about looking at the big picture and understanding that where you are now IS NOT where you’ll be 4 weeks from now.
This only happens if you remain CONSISTENT and train within your programming limits.
This is how we train in
THE STRENGTH CLUB
If you want to stay injury-free…
If you want to move well so you can play with your kids…
If you’re tired of feeling like you got hit by a truck after your workouts…
Then I invite you to join me and hundreds of others in The Strength Club.
You’ll get immediate access to my new program “SIMPLEX: Muscle”.
