“What number of reps counts as ‘good’ for _______?” (The Truth Revealed.)
One of the questions I routinely from customers goes something like this:
“Hey Geoff, I’m doing XXXXX and I just hit four million reps in my latest workout. Is that acceptable?
I read on the forum that some guys are doing bazillions reps and I just want to know how I measure up…”
Now obviously, I’m exaggerating on the rep count, but you see what I mean, right?
And that’s because typically (but not always), I prescribe reps and sets, but NOT total workloads.
I let the workout duration be the decider of the amount of work completed, like half an hour for example.
So you may see “sets of 5,” or “ladders of 1,2,3,” or a similar approach.
In other copyright, I seldom program “5x5.”
The reason I do this is to adjust for for individual differences.
Differences in:
Power levels
Training age and background
Injury background
Endurance levels
They all play a role in “how many reps is best” for YOU.
I have a background in Olympic Weightlifting and have generally poor “endurance.”
So, if you checked out the number of Clean + Press sets I performed doing a program like ‘THE GIANT,’ they’d be relatively low - maybe as low as about 40 in a 30 mins, depending on the size of the KBs I was using.
Other guys post numbers like a hundred reps of Clean + Presses in 30 minutes.
To me, that’s mind-blowing. But nice work to them!
So the only way you’ll know what’s “good” is to do three things:
1- Establish your RM for the particular program.
2- Run your first training session and record the total number of sets and reps in your training log.
3- Repeat #2 every training session and observe the increase of total reps.
“Good” is when you see those total reps rise over the course of time - four weeks… 6 weeks… two months… the length of the program.
And that’s because you’re only measuring yourself - no one else.
But if you are looking for something - something to gauge your strength - why not use my “STRONG ENOUGH” Standards?
“How do you know if you’re get more info ‘strong enough’?”
Simple.
Hit these targets:
First, Double Clean + Press w/ 2x32kg for 10 sets of 5 in 20 minutes.
2- Double Front Squat w/ 2x32kg for 10 sets of 5 in 20 minutes.
3- Single KB Snatch w/ 32kg for 100 reps in 10 minutes.
Can’t reach them yet?
Feel impossible?
Consider them out of grasp?
Excellent!
Now you have benchmarks to reach.
Simply chunk them into achievable pieces and then hit those targets.
Firstly, Use 2x16kg for the C+P and Front Squat, and 16kg for the Snatch.
Secondly, Use 2x20kg for the C+P and Front Squat, and 20kg for the Snatch.
3- Use 2x24kg for the C+P and Front Squat, and 24kg for the Snatch.
Finally, Use 2x28kg for the C+P and Front Squat, and 28kg for the Snatch.
And as you focus on becoming “STRONG ENOUGH” you will *magically* -
[+] Trim down and slim your waistline
[+] Fill out your physique and notice stronger arms
[+] Increase your stamina so climbing the stairs and playing with your kiddos is no longer a chore
[+] Feel more energized daily so you’re not hitting your 3rd cup of coffee at 2pm
[+] Improve your health conditions so you can lower the dosages of your meds or eliminate them altogether
And be proud of yourself once again.
Stay Powerful,
Geoff Neupert