Download Free Trial (PDF) | Write For GST

Brutally Effective Training – Set/Rep Locks



If you’re familiar with foundational GST programming, you’re well versed in rotating your supplement lifts through multiple set/rep ranges on a microcyclic basis. However, if GST programming is new to you, here is an example of the most traditional supplement lift rotation:

Macrocycle 1
Microcycle 1: High Reps (2-3 sets x 15-20 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Low Reps (4-5 sets x 4-6 reps)
Microcycle 4: High Reps (2-3 sets x 15-20 reps)

Macrocycle 2
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low Reps (4-5 sets x 4-6 reps)
Microcycle 3: High Reps (2-3 sets x 15-20 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)

Macrocycle 3
Microcycle 1: Low Reps (4-5 sets x 4-6 reps)
Microcycle 2: High Reps (2-3 sets x 15-20 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Low Reps (4-5 sets x 4-6 reps)

Etc…

As you can see, the most traditional supplement lift rotation places an equal focus on each set/rep range. But this is not the only option, as specific set/rep ranges can easily receive heightened focus. Here is an example of a schedule for a trainee who has a primary focus on size and a secondary focus on strength:

Macrocycle 1
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Low Reps (4-5 sets x 4-6 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)

Macrocycle 2
Microcycle 1: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 2: Low Reps (4-5 sets x 4-6 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Medium Reps (3-4 sets x 8-12 reps)

Macrocycle 3
Microcycle 1: Low Reps (4-5 sets x 4-6 reps)
Microcycle 2: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 3: Medium Reps (3-4 sets x 8-12 reps)
Microcycle 4: Low Reps (4-5 sets x 4-6 reps)

Etc…

Since each microcycle represents 7-8 days of training, these supplement/accessory lift rotations are considered relatively quick and frequent. With every 1-2 microcycles, the set/rep range changes. Along with every training method ever devised, these approaches have their pros and cons. While one of these approaches may be perfect for one trainee, the next trainee may benefit from, yet another, altered approach. For this reason, I’m introducing an alternate method for training your supplement lifts in your GST programming; Set/Rep Locks.

Set/Rep Locks are exactly what they sound like, as there is no need to get fancy here. We’re interested in getting the job done, while complicating things as little as possible. With Set/Rep Locks, complication is minimized and execution is simplified. Set/Rep Locks simply implement one set/rep range for a chosen period of time. Here is an example of a four-microcycle Set/Rep Lock phase, which is focused on adding size with the 10 rep range:

Macrocycle 1
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 3 sets x 10 reps
Microcycle 4: 3 sets x 10 reps

While there is no singular limit on how long a trainee should stick to a single set/rep range, the success rate associated with varying the approach every 4-6 weeks is very high. Telling you about variation is important, but showing you a sample schedule helps even more. Here is an example of a six-week Set/Rep Lock phase focused on size, followed by a six-week Set/Rep Lock phase focused on strength:

Macrocycle 1
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 3 sets x 10 reps
Microcycle 4: 3 sets x 10 reps

Macrocycle 2
Microcycle 1: 3 sets x 10 reps
Microcycle 2: 3 sets x 10 reps
Microcycle 3: 5 sets x 5 reps
Microcycle 4: 5 sets x 5 reps

Macrocycle 3
Microcycle 1: 5 sets x 5 reps
Microcycle 2: 5 sets x 5 reps
Microcycle 3: 5 sets x 5 reps
Microcycle 4: 5 sets x 5 reps

Etc…

Set/Rep Locks are an important tool to learn how to use and experience for yourself. They’re extremely effective, simple to plan, and allow you to compete with yourself during each new training session. If you’ve read my book, Growth Stimulus Training (www.growthstimulustraining.com/e-book), you know how much value I place on mental engagement in creating effective programming.

A major, if not one of the most important keys to keeping yourself excited about each new training session is to make sure your programming doesn’t bore you. While GST’s traditional rotating set/rep ranges do an excellent job of keeping boredom at bay and mental engagement through the roof, we all need a change of pace at some point.

When you reach that point, and you’ll know when you’ve reached it, Set/Rep Locks are the perfect way to refresh your mind and skyrocket your level of mental engagement to ensure continual excitement for every single training day.

Remember this, while a single training method will suit you well in the short term, multiple training tools and methods ensure the best long term training success. Set/Rep Locks are another valuable tool to have in your cabinet, and your collection of tools should continue to grow over time.

You’ve just added one more tool to your collection and I thank you for taking the time to read this article.

If you have a specific question on Set/Rep Locks, or any question on training or nutrition, don’t hesitate to contact me directly by emailing Ryan@growthstimulustraining.com.

To receive a free coaching assessment, text ‘COACHING’ to 919-671-8585 or email Ryan@growthstimulustraining.com with your inquiry.

Train Hard. Train Smart. GROW!

 


Be Sociable, Share!