"Instant strength through 'Rep Conservation'"

**Dr. Pain** · 05-03-2002, 07:48 AM

"Instant strength through 'Rep Conservation'"

Many of us could set personal strength records this week, if we just do a few things! First, forget what you know! If you think you can't, you probably can't. Second, conserve physical energy in the early sets, warm-up lighter, and then skip intermidiate works sets. For instance, if you normally increase you weight by half plates in the squat, say, 135, 185, 225, 275, 315, 365. 405; try jumping up by plates. Also limit reps in the early work sets, so that you will have more energy in the max sets. Back to the squat example, if your reps were say 15,12,10,8,6,4,3 a better scheme might be 12,10,6,4,8 using the above weights, we mighy change to (for those reps respectively) 135,135,225,315,405. Or If you are having a good day, double at 405 and do 5-6 at 455.

You can use these same principles on dumbells, or other barbell exercises, if you normally make dumbell jumps by 5-10, then try 15-20 pound increases and limit your reps until you get to your max sets. REMEMBER, MASS BUILDS MASS!!!

Use rep conservation only after a thorough warms up, forget your limitations and push the envelope. And as always, if someone has got the weight you want, take the next bigger one, usually you can't even tell the difference on the first few reps.

HOPE THIS HELPS!! Dr. Pain

**w8lifter** · 05-03-2002, 03:44 PM

This is excellent...it's what Jason taught mmafiter and I about gaining strength...instead of repping out and going to failure w/ each set, we stop short of failure...if we think we can't get out a full rep in perfect form, we don't even attempt it...rest instead then go again, we end up getting more total reps out this way w/o being completely fatigued!

**mick01** · 05-04-2002, 01:29 AM

Many low volume trainers such as myself do the same thing, only its to a much greater extreme.

Example:

Dead lifts:
135x5
225x3
405x6-10

This way I haven’t spent valuable energy on warm ups that wont stimulate change.

Think about this: If you reach concentric failure on the 10th rep, then reps 1 thru 9 could be considered warm ups.

Something to think about.

Good Luck, Train Hard
Mick

**kuso** · 05-04-2002, 03:16 AM

Originally posted by mick01

Example:

Dead lifts:
135x5
225x3
405x6-10

Think about this: If you reach concentric failure on the 10th rep, then reps 1 thru 9 could be considered warm ups.

While I agree with your example, I only agree with the sentence IF you are talking about it being the final set of the above example

I think I just confused myself

I mean if that set was ALL you did, fine and dandy if you complete it without problem.....but a real bitch if you end up injuring yourself after 4 or 5 of those "warm up" reps

**picasso** · 05-04-2002, 05:07 AM

Dr. Pain ; well said words of wisdom.

**Tank316** · 05-04-2002, 06:48 AM

i love to train that way DP, its a rush.

**Dr. Pain** · 11-18-2002, 07:08 PM

Another!

DP

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