Having a set number of reps to aim for in a workout is a simple and solid plan to follow if you want a combination of size, strength and muscularity. Simply choose a target number of reps and perform as many sets as you can until you reach that rep total. This way, you don’t have to design a program and try to figure out the number of sets or how long you should rest. The goal (total reps) will determine the method (the number of sets).
Question is how do you determine the ideal number of target reps for each exercise?
Muscular growth is biased towards higher volume. In other words, the more reps you do, then the more muscle growth you will achieve. The volume has to be performed at a certain intensity zone of course, 70-90% of your 1 rep maximum. In general, however, the higher the volume, the greater the gains in muscle mass.
What constitutes higher volume? At the low end of the hypertrophy scale are 20-25 total reps per body part. This is why the 5x5 method works so well at developing size and strength, because the total volume (5 x 5 = 25 reps) meets the minimum standard for size gains.
At the high end is 100-150 total reps. The 10x10 method is at the upper end of the volume threshold for size and muscular gains. Any more than 150 total reps and you are going to overtrain rather quickly.
There are exceptions to the 100-150 reps limit: calisthenics and calf exercises. The calves thrive on high rep training, so 200 total reps for them would be fine. Certain callisthenic exercises such as pushups work well with 200 rep targets, since a well-trained athlete can easily reach 20-30 reps in a single set.
But can you build decent strength and physique on calisthenics only?
Yes, you can build a decent physique if you include enough variation in your exercises. So if you're doing pull-ups, then rotate through various grips and widths. Try harder pull-up variations such as the sternum pull-up, the mixed grip chin-up and the subscapularis pull-up.
For the chest and triceps, then do dips and DIFFICULT pushups variations, such as the side to side pushup.
Having a decent physique, however, is not the same as having the ultimate physique. If you want the ultimate physique, then you'll need to go to the gym and train with a variety of equipment. But if you're satisfied with a decent physique, then moderately difficult calisthenics will develop one.
Different set targets should be chosen for different exercises and different body parts. Rep targets are determined depending on how well you can perform the exercise. So if you can only do 8 reps of pull-ups, then 50 reps total reps would be an appropriate target as opposed to 100 or 200 reps.
One training tactic that you can employ is a technique called "diminishing sets." The goal of this technique is to reach the target rep in the fewest number of sets with minimal rest (10-30 seconds). So if you perform 5 sets of 100 calf raises in one workout, your goal for the next workout is to perform 4 sets or less of 100 calf raises. Here’s a sample program:
Pull-ups (50 total reps)
Feet elevated pushups (100-200 total reps)
Barbell back squats (20-50 total reps)
One legged calf raises, bodyweight only (100-200 total reps)
Barbell curls (50-100 total reps)
Parallel bar dips (50-100 total reps)
Diminishing sets are an excellent technique for achieving muscularity and fat loss. It’s simple in planning, brutally hard to execute in the gym and will help you achieve the lean hard body in no time.
Check out James' latest book Strength and Physique: Tactics and Strategies
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