Behold a question from Martin, once client now good friend of mine:
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“Is there a formula for calculating 10, 20 & 30 rep maxes for warmup, or does one have to try out those maxes to bust one day?”
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Response:
There are certainly formulae out there for calculating high to very high rep sets.
However, the more reps you do per set, the more intangibles come into play that greatly diminish the accuracy and, therefore, the utility of the calculation.
It’s for this reason I don’t calculate for sets of greater than five reps, and even then, not all of the time. (I also never base my calculations off of my “true” one rep max and instead use one of a handful of methods in my toolbox for determining what I call an “anyday max” – i.e. a weight I could lift even if I was struck down by cancer of the aids.)
Instead, I prefer to go by feel. This means using a weight I am certain I can hit approximately the reps I want to hit (so if the programme calls for a sets of 20 I’ll select something I know I’m good for anywhere from 18-22ish reps), then adjust it slightly up or down depending on the reps I actually hit, the quality of those reps (supremely important), how I am feeling, what work I have left to do, and so on.
Obviously such an approach takes a boatload of trial and error, experience, and a hearty degree of concentration. But I have found it to be very effective over the years, not to mention the reduction in stress from all the bookkeeping involved in calculating every set to a nicety.
On a related note, higher rep training in the aforementioned manner features heavily in the third and optional fourth phases of my latest and, as of this writing, nameless muscle building course (easily my most comprehensive work on the subject and a joy to write given its shameless focus on aesthetics, which, let’s be honest, is why everyone starts training to a greater or lesser degree).
More:
In keeping with my caveman-simple approach to programming, there are no calculations involved whatsoever. You don’t even need to write anything down unless you want to make a note of your workouts in a training log (not something I have done for over a decade, but I know some find it helpful for motivation and compliance).
So it’s a perfect system for those who want to get in, train hard, and then basically forget about training until their next workout.
Anyway, I am banging on about this because I am taking a small handful of people through the course personally and privately over the next six months.
Start date is whenever you return the onboarding paperwork to me (one of the perks of doing things one to one).
However, it’s very important you carefully read the particulars on the below-linked page (quite possibly the ugliest web page you have ever seen) to ensure your decision is a fully informed one:
https://philtyreman.co.uk/muscle/
Thank you,
Phil Tyreman