It's important to remember that we are not testing how much we can lift for a pre determined amount of reps like a 3 rep max set. The will usually mean that for the last 2 - 3 sets, that you are grinding out reps, thus the quality of your workout is more then likely decreasing.
To show you how, let's take 2 lifters for example that can both lift 100kgs for 3 reps.
Athlete A trains like everyone else working up to a 3 rep max where the last 2 - 3 sets are his heaviest and thus slower reps of his workout. Let's say he lifted that weight in 5 seconds.
Athlete B uses the perfect rep method where he only trains in the MPP, MFP and MLP zones where his rep quality is 100% effort and application every time. Let's say he lifted his 3 rep max in 3 seconds.
Who's better?
They both lifted the same weight so aren't they even?
No.
Athlete B lifted the same weight quicker which takes us back to my little send off from last post. Everyone can run 100 meters but Usain Bolt runs it in 9.6secs, so he is better then anyone has ever been.
This is why fast, quality reps are better then slow, quality reps.
Now you're all wondering how we achieve perfect rep status. Well here it is.
First up you want to do 2 sets of 1 with a very light weight to activate the nervous system and to tell it to lift quick. So:
40% x 1
45% x 1
Next up, we start our working sets which CT suggests using 3 reps per set which is a good number where you can get enough reps in to feel like you've done a set, yet not feel like you've done too much. You could easily use anywhere from 2 - 5 reps but the same quality reps rule applies. You also want small jumps going from set to set as you want the nervous system to barely notice the increase in weight so that it continues to provide you with explosive energy for each set.
So you might go:
50% x 3
55% x 3
60% x 3
65% x 3
70% x 3
75% x 3
80% x 3
85% x 3
I've stopped here because this is where most people will start to grind out reps. You must not do this. You may not even reach 85% either, you may start to feel a decline in performance at 70 - 75% which is fine, just don't go beyond it.
Now I've done this and it really ramps up your nervous system and a weight that you have grinded out in the past, will be blasted through if you keep your mind on the job. It is essential that you stay focused on each and every set as one slightest mind shift can wreck the exercise.
Now going back to auto reg training, this is a prime example of why you should not set a specific set number as you may need to use smaller jumps in weight to really get the activation going, depending on your current neurological state.
Some days may feel better then others and you will maybe beat your personal best 6 out of 10 sessions but that's still better then being stuck at the same weight you have been for a month now.
So if you set up your program like normal going for 4 sets of 6 then you do your 4th set and move to the next exercise.
Why?
Because your program said so. But what if that 4th set felt easier then the 2nd and 3rd set? What if you could do another at the same weight or maybe more? Shouldn't we take advantage of this? I think so.
As fro rest, you'll only need enough to change the weight for your next set or long enough for your partner to do their set.
Try this out, I guarantee you'll feel different after it and in a good way.
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